Bulgur Wheat
A parboiled, cracked wheat that cooks faster than most whole grains while keeping the bran and germ intact.
Gut Health
Energy
Heart Health
Bulgur wheat is a whole grain that’s high in fiber, protein, and manganese. It supports digestive and heart health. Add bulgur to salads, such as tabbouleh, or use as a side dish.
Bulgur Wheat
Per
1 cup, cooked (182g)
Calories
151
Vitamin K
1%
Vitamin A
0%
Vitamin C
0%
Vitamin B12
0%
Vitamin D
0%
Iron
10%
Magnesium
14%
Potassium
3%
Calcium
1%
Fiber
8.2g
Nutrition Highlights
Fiber, manganese, magnesium, plant protein
—
Nutrition Density Score (ANDI Score)
Not officially rated
Editorial estimate
Prep Tip
Simmer briefly or simply soak in boiling water and let sit — bulgur is partially pre-cooked, so it needs far less time than raw wheat grains.
Absorption Boost
Legumes (chickpeas, lentils) — a classic pairing that completes the amino acid profile
Lemon and herbs — a traditional tabbouleh-style pairing that also adds vitamin C
Use Caution If
You have celiac disease or gluten sensitivity — bulgur is wheat-based
You're newly increasing fiber intake — introduce gradually
Storage
Store uncooked bulgur in an airtight container in a cool, dry place; keeps for up to a year.
Biomarkers to Track
Subjective
(Daily)
Satiety and digestive comfort
Energy stability
Objective
(Quarterly)
Fasting blood glucose
LDL cholesterol