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Bulgur is whole wheat that has been cleaned, boiled, dried, roughly ground and sorted by size, which is why it cooks fast and still counts as a whole grain. A cooked cup has about 151 calories, 8 grams of fiber (29% of the Daily Value) and nearly half the Daily Value for manganese, according to USDA data. Bulgur wheat contains gluten, so it is off the menu for people with celiac disease. Below are the USDA bulgur nutrition facts, bulgur vs couscous and other grains, the gluten question, and how bulgur is used.
Peptide Labs does not sell bulgur or grain products. This article is general nutrition information, not medical advice.
Key Takeaways
- Bulgur is cooked, dried and cracked whole wheat; the Dietary Guidelines list it as a whole grain.
- One cooked cup has about 151 calories, 5.6 grams of protein, 34 grams of carbohydrate and 8 grams of fiber.
- That cup supplies about 48% of the Daily Value for manganese and 14% for magnesium.
- Bulgur has nearly four times the fiber of couscous per cooked cup in USDA data.
- Bulgur contains gluten and wheat, a major food allergen.
What is bulgur wheat?
The Whole Grains Council describes bulgur as wheat that has been cleaned, boiled, dried, roughly ground and then sorted by size. Because the entire kernel is cooked, dried and chopped, the bran and germ stay in, so it remains a whole grain. The Dietary Guidelines for Americans 2020-2025 name bulgur alongside oats, brown rice and quinoa as examples of whole grains. The council traces the technique to North Africa and the Middle East, where it has been part of local cooking for thousands of years.
Bulgur is often confused with cracked wheat. Cracked wheat is wheat berries that have been split open; bulgur has been boiled and dried before it is ground. That precooking is why bulgur can be ready in as little as ten minutes, depending on the grind. Because it is sorted by size, bulgur is sold in different grinds, and recipes usually name the one they need.
Bulgur nutrition per cooked cup
The table uses the USDA FoodData Central SR Legacy entry for cooked bulgur (FDC 170287), converted to a 1-cup serving of 182 grams. The percent Daily Value (%DV) uses the FDA Daily Values printed on Nutrition Facts labels.
| Nutrient (cooked bulgur) | Per 1 cup (182 g) | % Daily Value |
|---|---|---|
| Calories | 151 | Not applicable |
| Protein | 5.6 g | 11% |
| Total fat | 0.4 g | 1% |
| Carbohydrate | 33.8 g | 12% |
| Fiber | 8.2 g | 29% |
| Sugars | 0.2 g | Not set |
| Manganese | 1.11 milligrams | 48% |
| Copper | 0.14 milligrams | 15% |
| Magnesium | 58 milligrams | 14% |
| Niacin (vitamin B3) | 1.8 milligrams | 11% |
| Iron | 1.7 milligrams | 10% |
| Zinc | 1.0 milligrams | 9% |
| Vitamin B6 | 0.15 milligrams | 9% |
| Thiamin (vitamin B1) | 0.10 milligrams | 9% |
| Folate | 33 micrograms DFE | 8% |
| Potassium | 124 milligrams | 3% |
| Sodium | 9 milligrams | 0% |
Fiber is the headline. Few common grains reach 29% of the Daily Value per cooked cup, which is why bulgur shows up on our list of fiber-rich foods. It also brings manganese, copper, magnesium and some iron and zinc, with almost no fat or sodium before seasoning. Its protein is moderate; our protein foods guide covers richer sources. Unlike couscous, bulgur is not a meaningful source of selenium in the USDA entry. Values also differ between brands and grinds, and flavored bulgur mixes can add sodium, so the Nutrition Facts panel on the package is the number to check.
Bulgur vs couscous and other grains
Bulgur and couscous are both wheat and both quick to prepare, so they are often swapped in recipes. The difference is processing: bulgur is the whole kernel, while regular couscous is made from refined semolina. The table compares USDA SR Legacy values per cooked cup.
| Food (1 cooked cup) | Calories | Protein | Carbohydrate | Fiber | Magnesium |
|---|---|---|---|---|---|
| Bulgur (182 g, FDC 170287) | 151 | 5.6 g | 33.8 g | 8.2 g | 58 milligrams |
| Couscous (157 g, FDC 169700) | 176 | 6.0 g | 36.5 g | 2.2 g | 13 milligrams |
| Quinoa (185 g, FDC 168917) | 222 | 8.1 g | 39.4 g | 5.2 g | 118 milligrams |
| Brown rice, long-grain (202 g, FDC 169704) | 248 | 5.5 g | 51.7 g | 3.2 g | 79 milligrams |
| Whole-wheat spaghetti (117 g, FDC 168910) | 174 | 7.0 g | 35.2 g | 4.6 g | 63 milligrams |
In the bulgur vs couscous comparison, bulgur has fewer calories, nearly four times the fiber and over four times the magnesium per cooked cup, while couscous has a little more protein and much more selenium. Our couscous guide covers that food in detail. Compared with brown rice, bulgur has fewer calories and carbohydrates per cup and more than twice the fiber. Quinoa has more protein and magnesium but less fiber, and it is naturally free of gluten.
Is bulgur gluten free?
No. Bulgur is wheat, and NIDDK notes that gluten is a protein found naturally in wheat, barley and rye. Wheat is also one of the major food allergens that FDA requires food labels to declare.
- Celiac disease: people with celiac disease need to avoid bulgur. If you suspect a gluten problem, see your clinician before changing your diet; NIDDK says celiac tests need gluten in the diet to be accurate.
- Gluten-free whole grains: quinoa, brown rice and oats labeled gluten-free are common swaps; read our oats guide for why the label matters. Under FDA rules a gluten-free claim means less than 20 parts per million gluten.
- Wheat allergy: this is different from celiac disease, and the same advice applies: bulgur and other wheat products are out unless your allergist says otherwise.
Fiber, fullness and digestion
Bulgur’s fiber is one reason it is often suggested as a swap for white rice or refined pasta. The Dietary Guidelines say at least half of total grains should be whole grains, and the 2025-2030 edition tells Americans to prioritize fiber-rich whole grains. For context on overall fiber goals, see our daily fiber guide.
Two caveats. If your current diet is low in fiber, adding several high-fiber foods at once can bring more gas and bloating while your gut adjusts. And wheat contains fructans, which Monash University classes as FODMAPs; people following a low FODMAP diet for diagnosed IBS may need to limit wheat foods, ideally with a dietitian’s help. No food, bulgur included, should be expected to fix a digestive problem; persistent symptoms belong with a clinician.
How bulgur is used
The Whole Grains Council says bulgur is most famous as the base of tabbouleh and that it also makes a good base for bulking up summer salads. Package directions vary by grind, so follow them for liquid and timing. Because the grain is already cooked once, it is one of the faster whole grains to prepare, which makes it an easy way to move a meal toward whole grains.
Frequently Asked Questions
What is bulgur?
It is whole wheat that has been cleaned, boiled, dried, roughly ground and sorted by size.
Is bulgur a whole grain?
Yes. The Whole Grains Council says bulgur keeps the entire kernel, and the Dietary Guidelines list it as a whole grain.
Is bulgur gluten free?
No. It is wheat, so people with celiac disease or a wheat allergy should avoid it.
Is bulgur healthier than couscous?
Per cooked cup in USDA data, bulgur has fewer calories and far more fiber and magnesium. Couscous has more selenium and slightly more protein.
Is bulgur the same as cracked wheat?
No. Cracked wheat is split wheat berries; bulgur is boiled and dried before grinding, so it cooks faster.
How many calories are in a cup of bulgur?
About 151 calories per cooked cup in the USDA SR Legacy entry.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Couscous: USDA Nutrition per Cup, Is It Healthy, and Gluten Facts, High Fiber Foods: USDA List of Fruits, Vegetables, Beans and Grains, Barley: USDA Nutrition, Pearl vs Hulled, Beta-Glucan and Gluten, Freekeh: What It Is, Nutrition and Is It Gluten Free?.