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BulgurNutrition reference
Staples & Grains

Bulgur

Bulgur is a parboiled, cracked wheat used in tabbouleh and pilafs. Per 100 g of dry bulgur it provides about 372 calories with 75.9 g carbs.

372
kcalper 100g
Carbs
75.88g
Protein
11.76g
Fat
2.42g
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Nutrition facts

Per 100 grams

Reference values
Measurement basis
Food state
Dry, raw (before rehydration)
Edible portion
Dry bulgur wheat
Measurement basis
Per 100 g dry bulgur, before rehydration or preparation
Energy (kcal)
372 kcal
Protein1
11.7563 g
Carbohydrates1
75.8818 g
Fat1
2.421 g
Dietary fiber1
11.72 g
Sugars
0.41 g
Saturated fat
0.232 g
Sodium1
2.18 mg
More nutrients26
Energy (kJ)
1557.9 kJ
Added sugars
0 g
Trans fat
0.00144 g
Cholesterol
0 mg
Calcium1
34.11 mg
Potassium1
358.3 mg
Magnesium1
118.9 mg
Iron
2.62 mg
Zinc1
2.149 mg
Vitamin B11
0.2263 mg
Vitamin B2
0.115 mg
Vitamin B31
5.18 mg
Vitamin B5
1.04 mg
Vitamin B61
0.2228 mg
Vitamin B71
5.475 µg
Vitamin B9 (folate)
27 µg
Vitamin B12
0 µg
Vitamin C
0 mg
Vitamin D2
0 µg
Vitamin A (RAE)
0 µg
Retinol2
0 µg
Beta-carotene
5 µg
Alpha-carotene
0 µg
Beta-cryptoxanthin
0 µg
Vitamin E (alpha-tocopherol)
0.06 mg
Vitamin K1 (phylloquinone)
1.9 µg
  1. Assumed zero by source
  1. Additional data source[1]

Data sources

3
  1. 1

    USDA FoodData Central Foundation + SR Legacy; Food Standards Australia New Zealand AFCD Release 3.0 (CC BY 4.0)

    2710820 · Foundation Foods April 2026; 2024-10-31

  2. 2

    U.S. Department of Agriculture, Agricultural Research Service

    170688 · SR Legacy April 2018; 2019-04-01

  3. 3

    Food Standards Australia New Zealand

    F001929 · Australian Food Composition Database Release3, December2025

About this food

Understanding this nutrition reference

Bulgur is a whole grain made from wheat that has been parboiled, dried, and cracked. It is quick to prepare and is best known as the base of tabbouleh salad.

Nutritionally, bulgur is rich in carbohydrates and fiber. Per 100 g of dry bulgur it provides about 372 kcal, 75.9 g of carbohydrates, 11.8 g of protein, 2.4 g of fat, and 11.7 g of dietary fiber.

Bulgur is cooked by soaking or boiling. Use the serving sizes below to estimate portions when logging.

Plan your portion

How much is in your serving of Bulgur?

Nutrition values are reported per 100 g of dry bulgur. A typical cup of dry bulgur (about 140 g) provides roughly 521 kcal. Use the serving sizes below to estimate portions when logging.

Calculated from the per-100-g reference. Values are rounded.
ServingWeightCaloriesCarbsProteinFat
100 g100 g372 kcal75.9 g11.8 g2.4 g
1 cup dry140 g520.8 kcal106.2 g16.5 g3.4 g
1/2 cup dry70 g260.4 kcal53.1 g8.2 g1.7 g

Use the weight of the edible portion in the food state shown above.

Energy (kcal)
372 kcal
Energy (kJ)
1557.9 kJ
Protein1
11.7563 g
Carbohydrates1
75.8818 g
Fat1
2.421 g
Dietary fiber1
11.72 g
Sugars
0.41 g
Added sugars
0 g
Saturated fat
0.232 g
Trans fat
0.00144 g
Cholesterol
0 mg
Sodium1
2.18 mg
Calcium1
34.11 mg
Potassium1
358.3 mg
Magnesium1
118.9 mg
Iron
2.62 mg
Zinc1
2.149 mg
Vitamin B11
0.2263 mg
Vitamin B2
0.115 mg
Vitamin B31
5.18 mg
Vitamin B5
1.04 mg
Vitamin B61
0.2228 mg
Vitamin B71
5.475 µg
Vitamin B9 (folate)
27 µg
Vitamin B12
0 µg
Vitamin C
0 mg
Vitamin D2
0 µg
Vitamin A (RAE)
0 µg
Retinol2
0 µg
Beta-carotene
5 µg
Alpha-carotene
0 µg
Beta-cryptoxanthin
0 µg
Vitamin E (alpha-tocopherol)
0.06 mg
Vitamin K1 (phylloquinone)
1.9 µg

Questions and answers

Bulgur nutrition FAQ

How many calories are in bulgur?

Bulgur provides about 372 calories per 100 g of dry bulgur.

Is bulgur high in fiber?

Yes. Bulgur provides about 11.7 g of dietary fiber per 100 g.

Is bulgur a whole grain?

Yes. Bulgur is a whole grain made from parboiled, cracked wheat.

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