Bulgur Wheat Nutrition Benefits and Facts

Nutritional summary

Bulgur is a whole grain that contains all three parts of the kernel—the germ, bran, and endosperm—ensuring it retains the natural fiber and nutrients lost in refined grains .
Regular consumption of whole grains like bulgur is consistently linked to a lower risk of cardiovascular disease, type 2 diabetes, and colorectal cancer .
Grains serve as a significant source of sustainable plant-based protein, contributing essential amino acids to the diet .
One small crossover study found that while bulgur is a high-fiber whole grain, its immediate effect on hunger and fullness levels was not significantly different from refined white rice when matched for calories and volume .

Interesting fact

Bulgur wheat is considered one of humanity's first processed foods, with evidence of its consumption dating back as early as 2,800 B.C. in China and 1,000 B.C. in ancient Mediterranean civilizations.

Standout nutrients

SUPER

SOURCE

Molybdenum

EPIC

SOURCE

Chromium

SUPER

SOURCE

Manganese

ELITE

SOURCE

Dietary fibre

225

kcal per 100g

Protein6.88g

Fat1.09g

Carbs44.5g

Fiber5.91g

Sugar0.55g

Fat breakdown

Polyunsat0.40g

Monounsat0.12g

Saturated0.15g

Seasonality

Not available

Diet

VeganVegetarian

Sustainability

Lighter footprint

Organic bulgur wheat is produced without synthetic fertilizers or pesticides, promoting soil and water conservation.

Storage

Freeze

2+ years

Cooked bulgur can be frozen for up to 6 months.

Flavour

Data & Sources

Harmonized from 3 validated sources

French Food Database

1 contributing source food

McCance & Widdowson

1 contributing source food

USDA

USDA FoodData Central

2 contributing source foods

Claim citations

Evaluating Whole Grain Intervention Study Designs and Reporting Practices Using Evidence Mapping Methodology - PMC

[6]pmc.ncbi.nlm.nih.gov

Whole Grains - The Nutrition Source

[7]nutritionsource.hsph.harvard.edu

Healthy Grains in Healthy Diets: The Contribution of Grain Foods to Diet Quality and Health in the National Health and Nutrition Examination Survey 2017–2023 - PMC

[8]pmc.ncbi.nlm.nih.gov

Effects of Whole Grain Intake, Compared with Refined ... - PMC - NIH

[10]pmc.ncbi.nlm.nih.gov

Whole grain consumption trends and associations with body weight measures in the United States: results from the cross sectional National Health and Nutrition Examination Survey 2001–2012 - PMC

[11]pmc.ncbi.nlm.nih.gov

Wholegrains

[12]www.bda.uk.combda.uk.com

Coverage

Nutrients

FoodCompass

37.3

Version

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