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Almonds vs Bulgur Wheat: Calories Compared
Bulgur Wheat is lower in calories (83 vs 579 per 100g). Almonds has 21.1g protein per 100g versus 3.1g in Bulgur Wheat.
Per typical serving, Almonds provides 162 kcal (based on a 28g portion) versus Bulgur Wheat at 151 kcal (182g). The average adult needs around 2,000 calories per day, so almonds contributes 8.1% and bulgur wheat contributes 7.6% of that daily target per serving. Getting these numbers right for your own portions starts with a digital kitchen scale.
Full nutrition comparison (per 100g)
| Nutrient | Almonds | Bulgur Wheat |
|---|---|---|
| Calories | 579 kcal | 83 kcal |
| Protein | 21.1g | 3.1g |
| Carbohydrates | 21.6g | 18.6g |
| of which Sugars | 4.3g | 0.1g |
| Fat | 49.9g | 0.2g |
| of which Saturates | 3.8g | 0g |
| Fibre | 12.5g | 4.5g |
| Sodium | 1mg | 5mg |
| Potassium | 733mg | 68mg |
| Calcium | 269mg | 10mg |
| Iron | 3.7mg | 1mg |
| Vitamin C | 0mg | 0mg |
| Vitamin A | 0µg | 0µg |
| Selenium | 4µg | 1µg |
| Riboflavin (B2) | 1.1mg | 0mg |
Nutrient-by-nutrient breakdown
- Calories: Almonds has more (579kcal vs 83kcal per 100g) — a difference of 496kcal. Bulgur Wheat is the lower-calories option if that is your priority.
- Protein: Almonds has more (21.1g vs 3.1g per 100g) — a difference of 18g. Almonds is the stronger source of protein here.
- Carbohydrates: Almonds has more (21.6g vs 18.6g per 100g) — a difference of 3g.
- Sugars: Almonds has more (4.3g vs 0.1g per 100g) — a difference of 4.2g. Bulgur Wheat is the lower-sugars option if that is your priority.
- Fat: Almonds has more (49.9g vs 0.2g per 100g) — a difference of 49.7g. Bulgur Wheat is the lower-fat option if that is your priority.
- Saturated fat: Almonds has more (3.8g vs 0g per 100g) — a difference of 3.8g. Bulgur Wheat is the lower-saturated fat option if that is your priority.
- Fibre: Almonds has more (12.5g vs 4.5g per 100g) — a difference of 8g. Almonds is the stronger source of fibre here.
- Sodium: Bulgur Wheat has more (5mg vs 1mg per 100g) — a difference of 4mg. Almonds is the lower-sodium option if that is your priority.
- Potassium: Almonds has more (733mg vs 68mg per 100g) — a difference of 665mg. Almonds is the stronger source of potassium here.
- Calcium: Almonds has more (269mg vs 10mg per 100g) — a difference of 259mg. Almonds is the stronger source of calcium here.
- Iron: Almonds has more (4mg vs 1mg per 100g) — a difference of 3mg. Almonds is the stronger source of iron here.
- Vitamin c: both foods contain the same amount (0mg per 100g).
- Vitamin a: both foods contain the same amount (0µg per 100g).
- Selenium: Almonds has more (4µg vs 1µg per 100g) — a difference of 3µg. Almonds is the stronger source of selenium here.
- Riboflavin (b2): Almonds has more (1mg vs 0mg per 100g) — a difference of 1mg. Almonds is the stronger source of riboflavin (B2) here.
Live serving-size calculator
Enter any amount for each food — every figure below recalculates instantly, with % of daily value shown for each nutrient (based on a standard 2,000-calorie reference diet).
| Nutrient | Almonds | % DV | Bulgur Wheat | % DV |
|---|
* % Daily Value based on a 2,000-calorie reference diet, the same basis used on nutrition labels in the US and UK. Figures update live as you change the amounts above — no page reload.
Substituting one for the other
When swapping snacks, portion size matters more than the food itself — check the serving size on packaging rather than assuming a like-for-like swap.
Useful for comparing these foods
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Which should you choose?
If your priority is fewer calories, Bulgur Wheat is the lower-calorie option at 83 kcal per 100g. If you need more protein, Almonds provides more at 21.1g per 100g. For lower carbohydrates, Bulgur Wheat has fewer carbs at 18.6g per 100g.
Both almonds and bulgur wheat can form part of a healthy, balanced diet. The best choice depends on your individual goals — whether that is weight management, muscle building, or simply hitting your daily nutritional targets. A meal prep container set makes it easy to portion whichever you choose.
Frequently Asked Questions
Which has more calories, Almonds or Bulgur Wheat?
Almonds has 579 calories per 100g while Bulgur Wheat has 83 calories per 100g. Almonds is higher in calories by 496 kcal per 100g.
Which has more protein, Almonds or Bulgur Wheat?
Almonds contains 21.1g of protein per 100g. Bulgur Wheat contains 3.1g of protein per 100g. Almonds has more protein.
Is Almonds healthier than Bulgur Wheat?
Almonds has 579 kcal, 21.1g protein, 21.6g carbs and 49.9g fat per 100g. Bulgur Wheat has 83 kcal, 3.1g protein, 18.6g carbs and 0.2g fat per 100g. Which is healthier depends on your goals — higher protein, lower calorie and lower fat foods are generally preferred for weight management.
Which has more fibre, Almonds or Bulgur Wheat?
Almonds contains 12.5g of fibre per 100g, and Bulgur Wheat contains 4.5g per 100g. Almonds has more fibre. Fibre supports digestion and helps with feeling fuller for longer.
How many calories per serving — Almonds vs Bulgur Wheat?
A typical a handful of almonds (28g) is around 162 calories. A typical 1 cup cooked of bulgur wheat (182g) is around 151 calories — a difference of 11 kcal per serving in favour of bulgur wheat.
Can I substitute Almonds for Bulgur Wheat in recipes?
When swapping snacks, portion size matters more than the food itself — check the serving size on packaging rather than assuming a like-for-like swap.
Track both accurately
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Figures per 100g from the USDA FoodData Central database (CC0 1.0).