Bulgur Wheat
Staple Grains & Cereals · 10 specs
Direct Answer
Bulgur is parboiled, dried, and cracked whole durum wheat. Per 100g raw, it delivers 342 kcal, 75.9g carbohydrates (18.3g fiber), 12.3g protein, and 1.33g fat with a low glycemic index of 46.
Source: USDA FoodData Central (FDC ID: 170287) · Last reviewed Aug 28, 2026
Specs
| Energy / Calories | 342 kcal |
| Carbohydrates | 75.9 g |
| Dietary Fiber | 18.3 g |
| Net Carbohydrates | 57.6 g |
| Protein | 12.3 g |
| Total Fat | 1.33 g |
| Glycemic Index (GI) | 46 (Low) |
| Water Content | 9.0 g |
| Gluten Status | Contains Gluten |
| Standard Water-to-Rice Ratio | 2.0 : 1.0 (by volume) |
Parboiled Quick-Cooking Whole Grain
Because bulgur is precooked and dried during processing, fine and medium grinds rehydrate simply in boiling water in 10-15 minutes, serving as the traditional base for tabbouleh and pilafs.
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