Epic source
Carbohydrate
71.6 g · 26% DV target
Bulgur wheat is a quick-cooking, nutty-flavored whole grain made from parboiled, dried, and cracked wheat kernels, commonly used in Middle Eastern and Mediterranean cuisine for dishes like tabbouleh and pilafs.
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 .711
Regular consumption of whole grains like bulgur is consistently linked to a lower risk of cardiovascular disease, type 2 diabetes, and colorectal cancer .6712
Grains serve as a significant source of sustainable plant-based protein, contributing essential amino acids to the diet .8
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 .10
Petal shape shows the nine FoodCompass domains, including nutrient density, processing, satiety, fats, and phytochemicals.
71.6 g · 26% DV target
6.39 g · 23% DV target
0.68 g · Top 21% of grains & starches
54.4 mg · 13% DV target
Seasonality has not been estimated for this ingredient yet.
Cooked bulgur can be frozen for up to 6 months.
Organic bulgur wheat is produced without synthetic fertilizers or pesticides, promoting soil and water conservation.
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.