Energy & Metabolism
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
Serving
1 cup, cooked (182g)
Calories Per Serving
151
Key nutrients
Fiber, manganese, magnesium, plant protein
Nutrient density
Not officially rated
Why it’s worth eating
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.
What you may notice
Satiety and digestive comfort
Energy stability
Markers worth tracking
Fasting blood glucose
LDL cholesterol
How to eat it
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.
Pairs well with
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
Storage
Store uncooked bulgur in an airtight container in a cool, dry place; keeps for up to a year.
The numbers, per 1 cup, cooked (182g)
1%
Vitamin K
0%
Vitamin A
0%
Vitamin C
1%
Calcium
10%
Iron
14%
Magnesium
3%
Potassium
0%
Vitamin B12
0%
Vitamin D
Fiber
8.2g
Bulgur, cooked (FDC 170287)
Evidence
D
HONEST FLAG: no dedicated bulgur RCT exists. Benefits are inferred from the whole-grain and low-GI literature by extrapolation only.
Study dose vs. serving
Parboiled, dried, cracked wheat with a relatively low glycemic index owing to intact structure.
No food-specific human RCT located.
Use caution if
You have celiac disease or gluten sensitivity, bulgur is wheat-based
You're newly increasing fiber intake, introduce gradually
Details
Type
Carbs
Season
Pantry, year-round
Forms
Fine, medium, coarse grind
Price
Budget
Bioactive
Intact wheat bran fibre
Heat stable
Yes
Watch
CONTAINS GLUTEN - not celiac-safe.
Reliability
3 / 5
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