Bulgur Nutrition Facts, Calories and Top 12 Health Benefits

Is Bulgur Good for You?

Yes, bulgur is an exceptionally healthy food choice. It is a whole grain that is minimally processed, preserving much of its original nutrient content. Bulgur is low in fat, high in fiber, and a good source of plant-based protein. It is packed with essential minerals like manganese, magnesium, and iron. Its regular consumption is associated with numerous health benefits. This ancient grain, a staple in Middle Eastern and Mediterranean cuisines for centuries, offers a nutty flavor and a chewy texture that makes it a versatile ingredient.

This article provides a comprehensive, data-driven look at this remarkable grain, with all information current as of July 2025. We will explore 12 scientifically proven health benefits of bulgur, break down bulgur nutrition facts, and discuss potential bulgur risks and side effects. You will also discover effective bulgur substitutes, popular bulgur diets, and proper bulgur storage tips. Furthermore, we will delve into 8 remarkable bulgur home remedies, examine the role of bulgur and weight management, and see how bulgur can be beneficial for specific health conditions.

12 Scientifically proven Health Benefits of Bulgur

Bulgur is more than just a simple food; it’s a nutritional powerhouse backed by science. Each health benefit listed below is supported by data from scientific publications and reputable health sources. This whole grain can play a significant role in a healthy, balanced diet.

1. Promotes Heart Health

Regularly consuming whole grains like bulgur is excellent for your cardiovascular system. The high fiber content is a major factor. Studies show that fiber-rich foods help lower inflammation and reduce high cholesterol levels by pulling excess LDL (bad) cholesterol away from the heart (Levy, 2025).

Research has found that people who eat more whole grains have a lower risk of cardiovascular disease. According to one study, eating about 50 grams of whole grains daily is associated with a 20% reduced risk of heart disease. Another review found that for every 10 grams of fiber added to a diet, the risk of death from coronary heart disease dropped by 17–35% (Mikstas, 2024).

2. Helps Manage Blood Sugar

Bulgur has a low glycemic index (GI). Cooked bulgur has a GI of 46, which is considered low and means it causes a slower, more gradual rise in blood sugar compared to refined grains (Cervoni, 2024). This quality makes it a fantastic food for people managing diabetes or seeking stable energy levels.

The fiber in bulgur slows the absorption of carbohydrates, preventing sharp spikes in blood glucose and insulin levels. Research indicates that whole grains can improve overall insulin sensitivity (Snyder & Hill, 2023). One study that tested various grain products on diabetic patients found that bulgur wheat resulted in the slowest rise in glucose compared to white bread, whole wheat bread, and rye bread (Levy, 2025).

3. Supports Digestive Health

The fiber in bulgur is essential for a healthy digestive system. A single serving provides a significant amount of the daily recommended fiber intake, which helps promote regularity and prevent constipation. Most of the fiber in bulgur is insoluble, which adds bulk to stool and helps waste move through the gastrointestinal tract more efficiently (Cervoni, 2024).

Regular intake of fiber-rich foods like bulgur can help treat and prevent common digestive issues, ensuring your system runs smoothly and comfortably (Snyder & Hill, 2023).

4. Aids in Weight Management

Including bulgur in your diet can be a smart strategy for weight loss or maintenance. High-fiber foods are famously filling. The fiber in bulgur absorbs water and swells in the digestive tract, which increases feelings of fullness and can lead to a natural reduction in calorie intake (O’Connor, 2024).

Studies consistently link high fiber intake to weight loss and a lower likelihood of weight gain (Sarao, 2023). By helping to stabilize blood sugar levels, bulgur also promotes a more stable appetite, which can help curb cravings and prevent overeating.

5. Supports a Healthy Gut Microbiome

Your gut is home to trillions of bacteria that are crucial for your overall health. Whole grains like bulgur act as prebiotics, feeding these beneficial bacteria. The fiber in bulgur, including resistant starch and oligosaccharides, escapes digestion in the small intestine and is fermented in the gut. This process produces short-chain fatty acids (SCFAs) (Leal, 2025).

These SCFAs are vital for intestinal health. They help balance the body’s pH level, support the gut lining, and improve nutrient absorption and immunity (Sarao, 2023). Research shows that compounds in whole grains can help build and sustain a healthy microbiome (O’Connor, 2024).

6. Provides an Abundance of Essential Minerals

Bulgur is a rich source of critical minerals that are often lacking in modern diets. It is an especially potent source of manganese, which is essential for bone formation, connective tissue, and regulating blood sugar. Just one cup of cooked bulgur delivers 1.1 mg of manganese, or 48% of the Daily Value (DV) (Mikstas, 2024).

It also provides a healthy dose of magnesium (14% of the DV), which is vital for muscle function, nerve transmission, and heart health. Additionally, it contains 10% of the DV for iron, which is crucial for making red blood cells and preventing anemia (Snyder & Hill, 2023).

7. Improves Metabolism

The beneficial gut bacteria nourished by bulgur may also help promote a healthy metabolism. A well-functioning microbiome is linked to a reduced risk of metabolic issues like insulin resistance (Levy, 2025).

By improving insulin sensitivity and providing a slow-releasing source of energy, bulgur supports metabolic health. This helps the body use energy more efficiently and can contribute to better overall health and vitality.

8. Boosts Immunity Against Chronic Diseases

A diet rich in whole foods, including bulgur, can help strengthen your body’s defenses against chronic diseases. The antioxidants and phytonutrients in bulgur, such as phenols and lignans, combat inflammation and protect cells from free radical damage.

The lower glycemic impact of bulgur reduces stress on the body, which can improve immunity. Research suggests that diets rich in whole grains are linked to a reduced risk for certain cancers, including colon and breast cancer (Levy, 2025).

9. Rich Source of Plant-Based Protein

For those following vegetarian, vegan, or plant-forward diets, bulgur is an excellent source of protein. A one-cup serving of cooked bulgur contains 5.6 grams of protein (Cervoni, 2024).

Protein is a critical building block for every cell in your body. It’s essential for building and repairing tissues, making enzymes and hormones, and supporting hair, skin, and nail health.

10. Packed with B Vitamins for Energy

Bulgur is a good source of several B vitamins, including niacin (B3), thiamine (B1), and vitamin B6. These vitamins play a key role in converting the food you eat into energy your body can use. They are essential for a healthy metabolism, sustained energy levels, and proper cognitive function (Snyder & Hill, 2023).

A serving of bulgur provides 12% of the DV for vitamin B6 and 11% of the DV for niacin, helping you feel energized throughout the day (Mikstas, 2024).

11. Exceptionally High in Filling Fiber

The fiber content in bulgur is truly impressive and is one of its standout features. A single cup of cooked bulgur contains 8.2 grams of dietary fiber, which is nearly 30% of the recommended DV (Leal, 2025).

Remarkably, bulgur contains more fiber per serving than many other popular grains, including quinoa, oats, and corn (Greca, 2017). This high fiber content is responsible for many of its health benefits, from digestive health to weight management.

12. A Low-Glycemic Index Food for Sustained Energy

As mentioned, bulgur’s low glycemic index of 46 is a significant health advantage. Foods with a low GI are digested and absorbed more slowly, leading to a steady, sustained release of energy rather than the quick rush and subsequent crash associated with high-GI foods like white bread or sugary snacks (Cervoni, 2024).

This makes bulgur an excellent carbohydrate choice for athletes needing lasting energy for a workout or for anyone looking to avoid the mid-afternoon slump. Its slow-releasing energy helps maintain stable blood sugar and keeps you feeling focused and productive.

Bulgur Nutrition Facts

The many health benefits of bulgur are best explained by its impressive nutritional profile. The detailed analysis below breaks down the key components of this healthy whole grain.

Bulgur nutrition table

This table provides a comprehensive overview of bulgur’s nutritional value, comparing a standard one-cup serving to a 100-gram portion.

How many calories are in bulgur?

Bulgur is a relatively low-calorie food, especially considering its high fiber content which promotes fullness. A one-cup (182g) serving of cooked bulgur contains 151 calories, which is just under 8% of the recommended daily intake for a standard 2,000-calorie diet. A smaller 100-gram portion has only 83 calories.

To burn off the 151 calories from a cup of bulgur, a 155-pound person would need to walk for approximately 25 minutes at a moderate pace. This low caloric density makes it an excellent choice for weight management.

How much protein is in bulgur?

Bulgur provides a good amount of plant-based protein. A one-cup serving delivers 5.6 grams of protein, accounting for over 11% of the daily recommended intake. While it’s not a complete protein on its own, as it lacks some essential amino acids, it contributes significantly to daily protein needs, especially when paired with legumes like chickpeas or lentils (Lybrate, 2020).

How many carbs are in bulgur?

A one-cup serving of cooked bulgur contains 33.8 grams of carbohydrates. However, this number includes a substantial 8.2 grams of dietary fiber. This high fiber content means the net carbohydrate impact is lower, and the energy is released slowly, preventing blood sugar spikes. Bulgur’s carbs are complex, providing sustained energy rather than a quick rush.

How much fat is in bulgur?

Bulgur is an exceptionally low-fat grain. A one-cup serving contains less than half a gram of fat, making it a lean and heart-healthy option. The small amount of fat present is primarily healthier unsaturated fat.

Is bulgur high in cholesterol?

Bulgur is completely free of cholesterol. As a plant-based food, it contains zero milligrams of cholesterol, making it an excellent choice for a heart-healthy diet. Furthermore, its high fiber content can help lower LDL (“bad”) cholesterol levels in the body.

Minerals in bulgur

Bulgur is a mineral powerhouse, delivering a significant percentage of your daily needs for several key nutrients in a single serving.

The rich mineral profile of bulgur is critical for bone health, with high levels of manganese, magnesium, and phosphorus working together to improve bone mineral density and help prevent osteoporosis (Lybrate, 2020). Iron and zinc are vital for circulation and a robust immune system.

Vitamins in bulgur

While not as high in vitamins as it is in minerals, bulgur still provides a valuable source of B vitamins, which are crucial for energy production and overall metabolic health.

This complex of B vitamins makes bulgur an excellent food for supporting sustained energy levels and a healthy metabolism. These vitamins are essential for converting the carbohydrates and protein in the grain into usable fuel for your body’s cells.

Bulgur Risks and Side Effects

Although bulgur is a healthy food for most people, it contains wheat and gluten, which can cause issues for certain individuals. People with a wheat allergy, celiac disease, or non-celiac gluten sensitivity should avoid bulgur completely to prevent allergic reactions or intestinal damage (O’Connor, 2024). Symptoms of celiac disease can include bloating, diarrhea, weight loss, and nutrient deficiencies.

The high fiber content, while beneficial, can sometimes lead to side effects. For those not accustomed to a high-fiber diet, a sudden increase can cause gas and bloating. To manage this, it’s best to introduce bulgur into your diet gradually and drink plenty of water to help the fiber move through your digestive system. Additionally, the insoluble fiber in bulgur may not be well-tolerated by some people with chronic intestinal conditions like Irritable Bowel Syndrome (IBS) or Inflammatory Bowel Disease (IBD), who might need to limit their intake (Healthline, 2021).

Debunking myths about bulgur

Myth: Bulgur is just another name for cracked wheat.
Fact: While they look similar, bulgur and cracked wheat are different. The key difference is that bulgur is parboiled (partially cooked) and then dried before being cracked. Cracked wheat is simply cracked raw wheat berries. This pre-cooking process makes bulgur much quicker and easier to prepare, often requiring only a brief soak in hot water (Sanford, 2022).

Myth: All whole grains are gluten-free, so bulgur is safe for everyone.
Fact: This is a dangerous misconception. Bulgur is a wheat product and therefore contains gluten. It is not safe for individuals with celiac disease or a gluten sensitivity. Truly gluten-free whole grains that can be used as alternatives include quinoa, buckwheat, and millet (Sanford, 2022).

Bulgur Substitutes

If you don’t have bulgur on hand or need a gluten-free option, several excellent substitutes offer similar textures and flavors. Each has its unique nutritional profile and best uses.

Quinoa is a fantastic gluten-free substitute. For cooking, use a 1-to-2 ratio of quinoa to water. Its main benefit over bulgur is that it’s a complete protein, containing all nine essential amino acids, and it’s naturally gluten-free. A drawback is that it has a slightly lower fiber content and a different, more delicate texture that may not hold up as well in all dishes.

Cracked wheat is the closest substitute in terms of taste and texture, as it’s essentially the raw version of bulgur. The primary drawback is its longer cooking time, since it hasn’t been parboiled. Its benefit is that it can be used in a 1-to-1 replacement in almost any recipe calling for bulgur, providing a nearly identical nutritional profile.

Farro is an ancient wheat grain with a nutty flavor and a delightfully chewy bite. Use it for hearty salads and soups. A benefit of farro is its robust texture and high protein content, which is slightly higher than bulgur’s. Its main drawbacks are that it contains gluten and requires a significantly longer cooking time, often around 30-40 minutes.

Whole wheat couscous, particularly the larger pearl or Israeli variety, can work as a substitute. It cooks very quickly, which is a major benefit. However, couscous is technically a type of pasta, not a whole grain, and generally has less fiber and a softer texture than bulgur, which is a significant drawback for those seeking maximum nutritional value.

Buckwheat is another excellent gluten-free alternative with a distinct, earthy flavor. To cook, simmer one part buckwheat groats in two parts water. A key benefit is its rich mineral profile and its gluten-free status. A drawback is its strong flavor, which may not be suitable for all recipes, and its texture is often softer and less chewy than bulgur’s.

Popular Bulgur Diets

How to add bulgur safely into your diet? Choosing the right diet is important to ensure that you are meeting your nutritional needs while also enjoying the foods you eat. Here are a few of the available bulgur-friendly diet options:

1. The Mediterranean Diet
2. The DASH (Dietary Approaches to Stop Hypertension) Diet
3. Plant-Based Diets (Vegetarian and Vegan)

The Mediterranean Diet is frequently cited as one of the healthiest eating patterns in the world. It aligns perfectly with bulgur, which is a staple grain in Mediterranean and Middle Eastern cuisines. This diet isn’t overly restrictive but rather a lifestyle that prioritizes nutrient-dense whole foods. Its emphasis on whole grains, vegetables, and healthy fats makes it an ideal framework for incorporating bulgur into delicious and heart-healthy meals like tabbouleh and pilafs.

The DASH Diet is a highly effective, research-backed eating plan specifically designed to combat high blood pressure. Whole grains are a cornerstone of this diet, and bulgur is a perfect fit due to its high fiber, magnesium, and potassium content, all of which support healthy blood pressure levels. Because the diet focuses on limiting sodium, using flavorful grains like bulgur can help create satisfying meals without relying on excess salt.

Plant-Based Diets, including vegetarianism and veganism, are easily supported by bulgur. It serves as an excellent source of plant-based protein, fiber, and iron. Its hearty, chewy texture makes it a satisfying base for grain bowls, salads, and veggie burgers. When combined with legumes like chickpeas or lentils, bulgur can help form a more complete protein profile, making it a valuable component of a well-planned, meat-free diet.

How to Cook Bulgur?

Bulgur’s biggest advantage is its convenience; because it’s parboiled, it cooks much faster than other whole grains. The cooking method you choose can depend on the type of bulgur you have and how you plan to use it.

Soaking fine bulgur is the traditional, no-cook method perfect for salads like tabbouleh. Simply cover one part fine bulgur with about two parts boiling water or broth, cover the bowl, and let it stand for 10-15 minutes until the liquid is absorbed. This method is excellent for preserving the most nutrients, as none are lost to cooking water, and it results in a pleasant, chewy texture ideal for cold or room-temperature dishes.

Stovetop cooking is the classic method for medium or coarse bulgur. The general ratio is one part bulgur to 1.5-2 parts liquid. Bring the liquid to a boil, add the bulgur, then reduce the heat to a simmer and cook, covered, for 12-15 minutes until tender and the water is absorbed. Letting it stand off the heat for 5-10 minutes is key to getting a fluffy texture. This method is reliable and allows you to infuse flavor by using broth instead of water. Nutrient loss is minimal as long as the liquid is fully absorbed by the grain.

Microwave cooking is the fastest way to prepare bulgur. Combine one part medium bulgur with two parts water in a large microwave-safe bowl. Microwave on high for about 5 minutes, stir, then microwave for another 3 minutes. Let it stand, covered, for 5 minutes to absorb any remaining liquid. While incredibly convenient, the final texture might be slightly different from the stovetop method. The short cooking time is great for nutrient retention.

Cooking in a rice cooker or Instant Pot is the most hands-off method. A key tip here is that the water ratio is often different; a 1:1 ratio of bulgur to water is recommended for a rice cooker (Sanford, 2022). Set it to the “brown rice” or equivalent setting. While it’s convenient because it requires no monitoring, it is the slowest method, taking up to 45-50 minutes. The sealed cooking environment ensures minimal nutrient loss.

Easy Bulgur Recipes

These simple and delicious recipes can help you easily increase your intake of this nutritious whole grain without compromising on taste.

Breakfast ideas with bulgur

Bulgur breakfast porridge is a fantastic, high-fiber alternative to oatmeal. Cook coarse bulgur with milk or a plant-based alternative until creamy. Stir in cinnamon, a drizzle of maple syrup, and top with fresh berries, nuts, or seeds for a hearty and satisfying start to your day.

Lunch ideas with bulgur

Mediterranean bulgur salad is a classic lunch that can be prepped ahead of time. Combine cooked and cooled bulgur with chopped cucumbers, tomatoes, red onion, chickpeas, and a generous amount of fresh parsley and dill. Dress it with a simple lemon juice and olive oil vinaigrette. It’s a complete, refreshing meal in one bowl. Another great option is a customizable grain bowl, using bulgur as the base and topping it with roasted vegetables, a lean protein like grilled chicken or tofu, and a dollop of hummus or yogurt sauce.

Dinner ideas with bulgur

Turkish bulgur pilaf makes a deeply flavorful side dish that pairs wonderfully with grilled meats, fish, or roasted vegetables. Sauté onions and peppers, then toast coarse bulgur with tomato and red pepper paste before simmering it in broth. For a simple main course, make bulgur-stuffed peppers by mixing cooked bulgur with seasoned ground meat or black beans, stuffing the mixture into bell peppers, and baking until tender.

Simple tips to add bulgur to your diet

For those who don’t have time to try new recipes, incorporating bulgur into your existing diet is simple with these easy tips:

• Swap it for rice or couscous in any dish for an instant fiber and nutrient boost.
• Stir a scoop of cooked bulgur into canned or homemade soups and stews to add texture and make them more filling.
• Mix bulgur into meatloaf or meatballs to add moisture, fiber, and stretch your protein further.
• Use bulgur as a hearty base for chili instead of rice or pasta.
• Toast dry bulgur in a pan for a few minutes before cooking to enhance its natural, nutty flavor.
• Meal prep a large batch of plain bulgur at the beginning of the week to quickly add to salads and meals.

Bulgur Storage Tips

Knowing how to cook bulgur is only part of the equation. Understanding proper bulgur storage tips is essential to preserve its quality and make those delicious meals last longer.

Shelf life of bulgur

The shelf life of bulgur varies significantly depending on whether it is dry or cooked and the storage method used.

• Dry, at room temperature: In an airtight container in a cool, dark pantry, dry bulgur can last for 6 to 24 months.
• Cooked, in the refrigerator: Leftover cooked bulgur will stay fresh in an airtight container for up to 5 days.
• Cooked, in the freezer: For longer storage, cooked bulgur can be frozen for up to 3 months, with some sources suggesting it can last up to 12 months.

How to store bulgur?

Proper storage begins with the right container. Dry bulgur should always be kept in an airtight container to protect it from moisture, heat, and pests. Glass jars with tight-fitting lids or sealed plastic containers are ideal choices.

Store the container in a cool, dry, and dark place like a pantry or cupboard. The natural oils in the whole wheat grain can go rancid if exposed to heat and light, so keeping it cool is key to preserving its nutty flavor and nutritional value. For an even longer shelf life, dry bulgur can be stored in the refrigerator or freezer.

How to refrigerate bulgur?

To refrigerate cooked bulgur, first allow it to cool completely to room temperature.

1. Once cool, fluff the grains with a fork.
2. Transfer the bulgur into an airtight container.
3. Seal the container tightly and place it in the refrigerator.
4. Use within 5 days for the best quality and safety.

How to freeze bulgur?

Freezing is an excellent way to meal prep with bulgur for future use.

1. Cook the bulgur and let it cool completely.
2. Portion the cooled bulgur into freezer-safe bags or airtight containers.
3. Press out as much air as possible from the bags before sealing.
4. Label the containers with the date and place them in the freezer.

Signs of Spoilage in bulgur

If you’re unsure whether your bulgur has gone bad, trust your senses. Here are the key signs of spoilage to look for:

• Off Odor: If the dry bulgur smells musty, sour, or oily, it has likely gone rancid.
• Visible Mold: Any sign of mold (white, green, or black fuzzy spots) means the entire container should be discarded.
• Pest Infestation: Check for insects or larvae within the container.
• Clumping: Clumps in dry bulgur indicate moisture has gotten in, which can lead to mold growth.

8 Remarkable Bulgur Home Remedies

Are there any less-known tips to unlock the nutritious profile of bulgur? The following bulgur remedies can have a positive effect on overall well-being.

1. Soothing Tomato Bulgur Soup. This “healing soup” is perfect for when you are feeling under the weather. To prepare, sauté one chopped onion in olive oil, then stir in a can of tomato paste and cook for a minute. Add 6 cups of chicken or vegetable broth and bring to a boil. Stir in 3/4 cup of fine bulgur wheat, simmer for 10 minutes, and finish with a squeeze of fresh lemon juice. Its warmth and simple, nourishing ingredients can be comforting during illness. Store leftovers in the fridge for up to three days.

2. Bulgur and Ginger Mash for Acid Reflux. The fiber in bulgur and the soothing properties of ginger can help ease heartburn. To prepare, cook 1/2 cup of bulgur until tender. In a separate bowl, grate one teaspoon of fresh ginger. Combine the cooked bulgur and ginger, mashing them together. Eat a small portion to help absorb excess stomach acid and calm your digestive system.

3. Magnesium-Rich Bulgur Bedtime Porridge. Bulgur’s high magnesium content can help calm the nervous system and promote restful sleep. Prepare by cooking 1/2 cup of coarse bulgur in 1 cup of milk or almond milk until it forms a thick porridge. Stir in a teaspoon of honey and a pinch of cinnamon. Consume this warm, comforting dish about an hour before bed.

4. High-Fiber Bulgur for Constipation. The insoluble fiber in bulgur adds bulk to stool and can help promote regular bowel movements. To make a simple remedy, soak 1/2 cup of fine bulgur in hot water until tender. Mix the prepared bulgur with 3-4 chopped prunes and a tablespoon of flax seeds. Eat this mixture to help stimulate your digestive system.

5. Anti-Inflammatory Turmeric Bulgur. The phytonutrients in bulgur combined with the anti-inflammatory power of turmeric can help reduce chronic inflammation. Prepare one cup of cooked bulgur. In a small bowl, whisk together one tablespoon of olive oil, the juice of half a lemon, and one teaspoon of turmeric powder. Pour the dressing over the bulgur and mix well. This can be eaten warm or cold.

6. Iron-Boosting Bulgur and Lentil Bowl. For a natural energy boost, combine iron-rich bulgur with lentils. Cook 1/2 cup of bulgur and 1/2 cup of red lentils together in 2 cups of vegetable broth until tender. Stir in fresh parsley and a squeeze of lemon juice (the vitamin C helps with iron absorption). This remedy is excellent for combating fatigue associated with iron deficiency.

7. Bulgur Fiber Drink for Gallstone Prevention. Increasing fiber intake can reduce the amount of bile the body produces, which may help lower the risk of developing gallstones. To make a simple fiber drink, blend 1/4 cup of cooked and cooled fine bulgur with one cup of water and half a chopped apple until smooth. Drink this on an empty stomach.

8. Bulgur and Berry Bowl for Respiratory Health. Some research suggests that vitamins C and E may help reduce wheezing and protect the respiratory tract. For a simple remedy, combine one cup of cooked and cooled bulgur with a handful of fresh blueberries or strawberries (rich in Vitamin C) and a sprinkle of sunflower seeds (rich in Vitamin E).

Bulgur and Weight Management

There are multiple health benefits and home remedies using bulgur, but what is their role in weight management? This section will analyze bulgur’s potential impact on weight loss, low-calorie diets, satiety, and metabolism.

Can bulgur help with weight loss?

Yes, bulgur can be a powerful ally in weight loss. Its effectiveness is primarily due to its high dietary fiber content. Numerous scientific studies have established a strong link between a high-fiber diet and successful weight management. As noted by sources like WebMD and Healthline, diets rich in fiber from whole grains are associated with weight loss and a reduced tendency to gain weight. Bulgur’s fiber promotes fullness, which can lead to a natural decrease in overall calorie consumption, a key factor in any weight loss plan.

Bulgur in low-calorie diets

Bulgur fits perfectly into low-calorie eating plans. A full one-cup serving of cooked bulgur contains only 151 calories, making it a nutrient-dense, low-energy food. This allows for a satisfying portion size without a high caloric cost. In a direct comparison, bulgur has fewer calories, less fat, and more than twice the fiber of an equivalent amount of brown rice, as highlighted in an article by Publications International, Ltd. This makes it a superior choice for anyone tracking calories while aiming to maximize nutrition.

Bulgur and satiety

The feeling of fullness, or satiety, is where bulgur truly excels. Its impressive fiber content—8.2 grams per cooked cup—is the main driver of this effect. The insoluble fiber in bulgur absorbs water in the digestive tract, swelling up and creating bulk. This physical fullness sends signals to the brain that you are satisfied, helping to prevent overeating and snacking between meals (Lybrate, 2020). This sustained feeling of fullness is crucial for adhering to a weight management plan.

Bulgur and metabolism

Bulgur can positively influence metabolism through several mechanisms. According to WebMD, high-fiber diets help slow the absorption of fats and sugars in the small intestine, which helps the body manage blood sugar levels more effectively and can boost metabolism. Furthermore, the fermentation of bulgur’s fiber by gut bacteria produces short-chain fatty acids (SCFAs). These compounds not only support gut health but have also been shown in research to play a role in regulating energy metabolism, potentially influencing how many calories the body burns throughout the day.

Bulgur for Health Conditions

While weight management is important, does bulgur have an effect on more serious health conditions? Here’s what the scientific literature has to say:

Bulgur and diabetes

Bulgur is an excellent grain for blood sugar management due to its low glycemic index (GI) of 46 (Cervoni, 2024). This means it causes a slower, more gradual increase in blood glucose compared to refined grains. Numerous studies have demonstrated that regular consumption of whole grains is linked to lower rates of type 2 diabetes and improved insulin sensitivity (WebMD, 2024). The high fiber content in bulgur is key, as it slows down the digestion and absorption of carbohydrates, preventing dangerous spikes and plunges in blood sugar. In one study, when compared to white bread, whole wheat bread, and rye bread, bulgur resulted in the slowest rise in glucose levels in diabetic patients (Levy, 2025).

Bulgur and heart health

The connection between bulgur consumption and improved heart health is well-documented. Its high fiber content helps lower cholesterol, while its potassium acts as a vasodilator, reducing strain on blood vessels and arteries to lower blood pressure (Lybrate, 2020). Several studies have quantified these benefits. One review found that for every 10 grams of fiber added to a person’s diet, the risk of death from coronary heart disease decreased by 17–35%. Another study concluded that people who ate 50 grams of whole grains daily saw a reduction in heart disease risk of up to 20% (WebMD, 2024). Furthermore, bulgur contains betaine, a compound with antioxidant properties that helps decrease levels of homocysteine, an amino acid linked to cardiovascular diseases like atherosclerosis and heart attack (Leal, 2025).

Bulgur and digestive issues

Bulgur is a champion for digestive health. A single cup provides over 8 grams of fiber, which helps stimulate digestive processes and prevent constipation by increasing stool volume (Leal, 2025). This fiber also feeds the beneficial bacteria in your gut. As these bacteria ferment the fiber, they produce short-chain fatty acids (SCFAs), like butyrate, which are the primary fuel source for the cells lining your colon. This process supports overall intestinal health and proper digestive function (O’Connor, 2024). It is important to note, however, that the insoluble fiber in bulgur may cause symptoms for individuals with conditions like IBS or IBD (Cervoni, 2024).

Bulgur and inflammation

Chronic inflammation is a root cause of many diseases, and bulgur contains several nutrients that can help combat it. Whole grains like bulgur may help lower levels of inflammatory markers in the body, such as C-reactive protein (CRP) (O’Connor, 2024). Bulgur also contains phytonutrients and antioxidants that help eliminate inflammation by neutralizing free radicals, which cause oxidative stress (Lybrate, 2020). The compound betaine, found in bulgur, also possesses significant anti-inflammatory properties, contributing to its overall health-protective effects (Leal, 2025).

Bulgur and cancer prevention

A diet rich in whole grains like bulgur may play a role in cancer prevention. A large review study noted that consistent whole grain consumption is associated with a reduced risk of various types of cancer (Cervoni, 2024). The link is particularly noted with colorectal cancer. The dietary fiber and resistant starches in bulgur promote the production of butyrate, a beneficial SCFA that improves the health of the colon’s lining. Butyrate may help protect against cell damage and even contribute to shrinking cancer cells, potentially hindering tumor development (O’Connor, 2024).

The collective evidence from numerous studies suggests that regular inclusion of bulgur in a balanced diet has a significant, positive impact on preventing and managing several major health conditions.

Bulgur Nutrition – The Bottom Line

This article has explored the world of bulgur in depth, covering its 12 scientifically proven health benefits, detailed nutrition facts, potential risks and side effects, and excellent substitutes. We’ve also looked at popular bulgur diets, handy storage tips, 8 remarkable bulgur home remedies, its role in weight management, and its impact on various health conditions.

Here are some of the most interesting facts about this versatile grain:

• Bulgur contains more than twice the fiber of brown rice, making it a superior choice for digestive health and satiety.
• A single one-cup serving of cooked bulgur provides nearly half (48%) of your daily manganese requirement.
• Unlike many whole grains that require long cooking times, bulgur is parboiled, meaning it can be ready in as little as 10-15 minutes.
• Bulgur has a low glycemic index of 46, helping to prevent blood sugar spikes.
• Regularly eating whole grains like bulgur can reduce the risk of heart disease by up to 20%.

This article was last updated in July 2025.

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Bulgur Nutrition FAQs

Have specific questions about this versatile whole grain? This section provides clear, fact-based answers to the most common inquiries. Get the essential details on everything from its health impact and dietary safety to daily consumption and proper storage.

What is bulgur good for?

Bulgur is excellent for promoting heart health, managing blood sugar, and supporting overall digestion. Its high fiber content, with over 8 grams per cooked cup, aids in regularity and nourishes beneficial gut bacteria. It is also a fantastic source of key minerals, providing nearly 50% of the daily value for manganese and 10% for iron in a single serving. This makes it a valuable food for improving energy levels and reducing the risk of chronic diseases.

Is bulgur healthy?

Yes, bulgur is exceptionally healthy because it is a minimally processed whole grain packed with essential nutrients. A single cooked cup offers about 6 grams of protein and a substantial 8 grams of fiber, which is more than many other common grains like corn or brown rice. Furthermore, it is very low in fat and rich in B vitamins and minerals like magnesium, making it a powerful food for supporting everything from a healthy metabolism to strong bones.

Is bulgur fattening?

No, bulgur is not fattening and is considered an ideal food for weight management. A generous one-cup serving of cooked bulgur contains only 151 calories and less than 1 gram of fat. Its high fiber content creates a strong feeling of fullness, or satiety, which helps prevent overeating and supports weight loss efforts. Because it is a low-calorie, nutrient-dense food, it easily fits into a healthy diet without contributing to weight gain.

Who should avoid bulgur?

Individuals with celiac disease, non-celiac gluten sensitivity, or a wheat allergy must avoid bulgur because it is a wheat product that contains gluten. People with certain kidney diseases may also need to limit their intake, as whole grains contain oxalates that can be problematic for them. Additionally, those with inflammatory bowel conditions like IBS might find its high insoluble fiber content can trigger digestive symptoms.

Can I eat bulgur daily?

Yes, for most people, eating bulgur daily as part of a varied and balanced diet is a healthy choice that offers many benefits. Regular intake of whole grains is strongly linked to improved health outcomes, and studies show consuming about 50 grams of whole grains daily can significantly reduce heart disease risk. As long as you do not have a gluten intolerance or other specific health condition that would be aggravated by it, including bulgur in your daily meals is a great way to boost your fiber, vitamin, and mineral intake.

Can dogs eat bulgur?

Yes, dogs can eat plain, cooked bulgur in small quantities, provided they do not have a wheat allergy or grain sensitivity. It is a non-toxic whole grain that can be a good source of dietary fiber and minerals for a dog’s digestive health. It should only be served as a small supplement to their primary, meat-based diet and must be prepared without any salt, onions, garlic, or oils.

Can cats eat bulgur?

While cats are obligate carnivores, small amounts of cooked bulgur are generally considered safe and non-toxic for them. Grains like bulgur, oats, and barley are high in fiber, which can be beneficial in small quantities. However, it should only be offered as an occasional treat and never as a primary component of their diet, which must be meat-based to meet their nutritional needs.

How long does bulgur last in the fridge?

Cooked bulgur lasts for a surprisingly long time, making it excellent for meal prepping. When stored properly in an airtight container, it will stay fresh in the refrigerator for up to 4 to 6 days. To ensure it lasts this long, allow the bulgur to cool completely before refrigerating it.

Can you freeze bulgur?

Yes, you can absolutely freeze cooked bulgur, which is a great way to preserve leftovers for future meals. Once cooked and cooled, place it in a freezer-safe bag or airtight container, and it can be frozen for up to 3 months. Note that bulgur salads with fresh vegetables do not freeze well, as the vegetables will become mushy upon thawing.

How to tell if bulgur is bad?

You can tell if bulgur has gone bad by using your senses. The primary signs of spoilage in dry bulgur are an off, musty, or oily smell, any visible mold, or the presence of insects or pantry pests. For cooked bulgur, a sour smell or slimy texture indicates it should be discarded immediately. If the color or texture seems unusual in any way, it’s safest to throw it out.

How long is bulgur good for?

The shelf life of bulgur depends on how it’s stored. Dry, uncooked bulgur, when kept in an airtight container in a cool, dry pantry, can last for up to 1 to 2 years. Once cooked, it will keep for up to 4-6 days in the refrigerator or for up to 3 months in the freezer.

How to keep bulgur fresh?

To keep dry bulgur fresh, the key is to store it in an airtight container in a cool, dark place, like a pantry, to protect it from moisture, heat, and light. For cooked bulgur, allow it to cool completely before transferring it to a sealed container and placing it in the refrigerator promptly. Storing it properly will preserve its quality for up to 6 days.