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How Many Calories in Bulgur Wheat?
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Quick reference — common serving sizes
| Amount | Calories | Protein |
|---|---|---|
| 1 oz (28g) | 24 kcal | 0.9g |
| 100g | 83 kcal | 3.1g |
| 1 cup cooked | 151 kcal | 5.6g |
A bulgur wheat contains 83 calories per 100g. A typical 1 cup cooked (182g) provides about 151 calories. Bulgur Wheat is moderate in calories. Accurate tracking starts with weighing portions — a digital kitchen scale removes all the guesswork.
Bulgur Wheat Nutrition Facts
| Nutrient | Per 100g | Per serving (182g) |
|---|---|---|
| Calories | 83 kcal | 151 kcal |
| Protein | 3.1g | 5.6g |
| Carbohydrates | 18.6g | 33.9g |
| of which Sugars | 0.1g | 0.2g |
| Fat | 0.2g | 0.4g |
| of which Saturates | 0.0g | 0.0g |
| Fibre | 4.5g | 8.2g |
| Sodium | 5.0mg | 9mg |
| Potassium | 68.0mg | 124mg |
| Calcium | 10.0mg | 18mg |
| Iron | 1.0mg | 1.8mg |
| Vitamin C | 0.0mg | 0.0mg |
| Vitamin A | 0.0µg | 0µg |
| Selenium | 0.6µg | 1µg |
| Riboflavin (B2) | 0.0mg | 0.0mg |
% of Daily Value (per 100g)
Based on a standard 2,000-calorie reference diet — the same basis used on nutrition labels in the US and UK.
- A good source of fibre (16% DV)
- Low in saturated fat (0% DV)
- Low in sodium (0% DV)
- Calories: 4% DV
- Protein: 6% DV
- Carbohydrates: 7% DV
- Fibre: 16% DV
- Fat: 0% DV
- Saturated fat: 0% DV
- Sodium: 0% DV
- Potassium: 1% DV
- Calcium: 1% DV
- Iron: 6% DV
- Vitamin C: 0% DV
- Vitamin A: 0% DV
- Selenium: 1% DV
- Riboflavin (B2): 0% DV
Useful for tracking bulgur wheat
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MORiSH Pork Chicharrónes
79% protein, zero carbs. Air-fried, not baked. One of the cleanest macros of any snack.
Shop MORiSH →Have a cat or dog? Check whether bulgur wheat is safe for your dog or safe for your cat before sharing. Also check the full ingredient breakdown and food safety guide for pregnancy and storage advice. Use a meal prep container set to portion out bulgur wheat for the week. Tracking supplements too? Check drug and supplement interactions before combining anything new.
Good to know
Check the actual serving size on packaging before comparing to the per-100g figures here — snack portions are often smaller (or larger) than 100g.
Frequently Asked Questions
How many calories in bulgur wheat per 100g?
Bulgur Wheat contains 83 calories per 100g, based on USDA reference data.
Is bulgur wheat high in calories?
A 1 cup cooked of bulgur wheat (182g) has around 151 calories — roughly 8% of a 2,000-calorie daily intake.
Is bulgur wheat good for weight loss?
At 83 calories per 100g, bulgur wheat is relatively low in calories and can fit well into a weight-loss diet. A 1 cup cooked provides about 151 calories.
How much protein is in bulgur wheat?
Bulgur Wheat contains 3.1g of protein per 100g.
Is bulgur wheat a good source of fibre?
Yes — bulgur wheat provides 4.5g of fibre per 100g, which is a meaningful contribution toward the commonly cited 28g daily reference intake.
How does bulgur wheat compare to salad dressing, kraft miracle whip free nonfat dressing?
Bulgur Wheat has 83 calories per 100g, close to salad dressing, kraft miracle whip free nonfat dressing at 84 — 1 calories fewer per 100g. See the full macro breakdown above.
How many servings of bulgur wheat for 20g of protein?
With 3.1g of protein per 100g, you'd need roughly 645g of bulgur wheat to reach 20g of protein
Foods with a similar calorie count
Other snacks closest to bulgur wheat by calories per 100g:
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Bulgur Wheat (this page) | 83 kcal | 3.1g | 18.6g | 0.2g |
| Salad Dressing, Kraft Miracle Whip Free Nonfat Dressing | 84 kcal | 0.2g | 15.5g | 2.7g |
| Soup, Cheese, Canned, Condensed | 82 kcal | 0.8g | 11.3g | 3.9g |
| Campbell'S, Cheddar Cheese Soup, Condensed | 84 kcal | 0.8g | 11.4g | 3.9g |
| Campbell'S Chunky Microwavable Bowls, New England Clam Chowder, Ready-to-serve | 82 kcal | 2.5g | 6.9g | 4.9g |
| Campbell'S Chunky Soups, Baked Potato with Steak & Cheese Soup | 82 kcal | 3.3g | 8.6g | 4.1g |
| Campbell'S Chunky Soups, Chicken Corn Chowder | 82 kcal | 2.9g | 8.2g | 4.1g |
More kit for bulgur wheat tracking
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Nutrition data: USDA FoodData Central (public domain, CC0 1.0). Values are per 100g unless stated.