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Brown Rice vs Bulgur Wheat: Calories Compared
Bulgur Wheat is lower in calories (83 vs 123 per 100g). Brown Rice has 2.7g protein per 100g versus 3.1g in Bulgur Wheat.
Per typical serving, Brown Rice provides 248 kcal (based on a 202g portion) versus Bulgur Wheat at 151 kcal (182g). The average adult needs around 2,000 calories per day, so brown rice contributes 12.4% 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 | Brown Rice | Bulgur Wheat |
|---|---|---|
| Calories | 123 kcal | 83 kcal |
| Protein | 2.7g | 3.1g |
| Carbohydrates | 25.6g | 18.6g |
| of which Sugars | 0.2g | 0.1g |
| Fat | 1g | 0.2g |
| of which Saturates | 0.3g | 0g |
| Fibre | 1.6g | 4.5g |
| Sodium | 4mg | 5mg |
| Potassium | 86mg | 68mg |
| Calcium | 3mg | 10mg |
| Iron | 0.6mg | 1mg |
| Vitamin C | 0mg | 0mg |
| Vitamin A | 0µg | 0µg |
| Selenium | 6µg | 1µg |
| Riboflavin (B2) | 0.1mg | 0mg |
Nutrient-by-nutrient breakdown
- Calories: Brown Rice has more (123kcal vs 83kcal per 100g) — a difference of 40kcal. Bulgur Wheat is the lower-calories option if that is your priority.
- Protein: Bulgur Wheat has more (3.1g vs 2.7g per 100g) — a difference of 0.4g. Bulgur Wheat is the stronger source of protein here.
- Carbohydrates: Brown Rice has more (25.6g vs 18.6g per 100g) — a difference of 7g.
- Sugars: Brown Rice has more (0.2g vs 0.1g per 100g) — a difference of 0.1g. Bulgur Wheat is the lower-sugars option if that is your priority.
- Fat: Brown Rice has more (1g vs 0.2g per 100g) — a difference of 0.8g. Bulgur Wheat is the lower-fat option if that is your priority.
- Saturated fat: Brown Rice has more (0.3g vs 0g per 100g) — a difference of 0.3g. Bulgur Wheat is the lower-saturated fat option if that is your priority.
- Fibre: Bulgur Wheat has more (4.5g vs 1.6g per 100g) — a difference of 2.9g. Bulgur Wheat is the stronger source of fibre here.
- Sodium: Bulgur Wheat has more (5mg vs 4mg per 100g) — a difference of 1mg. Brown Rice is the lower-sodium option if that is your priority.
- Potassium: Brown Rice has more (86mg vs 68mg per 100g) — a difference of 18mg. Brown Rice is the stronger source of potassium here.
- Calcium: Bulgur Wheat has more (10mg vs 3mg per 100g) — a difference of 7mg. Bulgur Wheat is the stronger source of calcium here.
- Iron: Bulgur Wheat has more (1mg vs 1mg per 100g) — a difference of 0mg. Bulgur Wheat 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: Brown Rice has more (6µg vs 1µg per 100g) — a difference of 5µg. Brown Rice is the stronger source of selenium here.
- Riboflavin (b2): Brown Rice has more (0mg vs 0mg per 100g) — a difference of 0mg. Brown Rice 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 | Brown Rice | % 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, Bulgur Wheat provides more at 3.1g per 100g. For lower carbohydrates, Bulgur Wheat has fewer carbs at 18.6g per 100g.
Both brown rice 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, Brown Rice or Bulgur Wheat?
Brown Rice has 123 calories per 100g while Bulgur Wheat has 83 calories per 100g. Brown Rice is higher in calories by 40 kcal per 100g.
Which has more protein, Brown Rice or Bulgur Wheat?
Brown Rice contains 2.7g of protein per 100g. Bulgur Wheat contains 3.1g of protein per 100g. Bulgur Wheat has more protein.
Is Brown Rice healthier than Bulgur Wheat?
Brown Rice has 123 kcal, 2.7g protein, 25.6g carbs and 1g 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, Brown Rice or Bulgur Wheat?
Brown Rice contains 1.6g of fibre per 100g, and Bulgur Wheat contains 4.5g per 100g. Bulgur Wheat has more fibre. Fibre supports digestion and helps with feeling fuller for longer.
How many calories per serving — Brown Rice vs Bulgur Wheat?
A typical 1 cup cooked of brown rice (202g) is around 248 calories. A typical 1 cup cooked of bulgur wheat (182g) is around 151 calories — a difference of 97 kcal per serving in favour of bulgur wheat.
Can I substitute Brown Rice 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).