Affiliate links on this page — disclosure. As an Amazon Associate, CJ Affiliate, and AWIN publisher we earn from qualifying purchases.
Bulgur Wheat vs Cashews: Calories Compared
Bulgur Wheat is lower in calories (83 vs 553 per 100g). Bulgur Wheat has 3.1g protein per 100g versus 18.2g in Cashews.
Per typical serving, Bulgur Wheat provides 151 kcal (based on a 182g portion) versus Cashews at 155 kcal (28g). The average adult needs around 2,000 calories per day, so bulgur wheat contributes 7.6% and cashews contributes 7.7% 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 | Bulgur Wheat | Cashews |
|---|---|---|
| Calories | 83 kcal | 553 kcal |
| Protein | 3.1g | 18.2g |
| Carbohydrates | 18.6g | 30.2g |
| of which Sugars | 0.1g | 5.9g |
| Fat | 0.2g | 43.9g |
| of which Saturates | 0g | 7.8g |
| Fibre | 4.5g | 3.3g |
| Sodium | 5mg | 12mg |
| Potassium | 68mg | 660mg |
| Calcium | 10mg | 37mg |
| Iron | 1mg | 6.7mg |
| Vitamin C | 0mg | 0.5mg |
| Vitamin A | 0µg | 0µg |
| Selenium | 1µg | 20µg |
| Riboflavin (B2) | 0mg | 0.1mg |
Nutrient-by-nutrient breakdown
- Calories: Cashews has more (553kcal vs 83kcal per 100g) — a difference of 470kcal. Bulgur Wheat is the lower-calories option if that is your priority.
- Protein: Cashews has more (18.2g vs 3.1g per 100g) — a difference of 15.1g. Cashews is the stronger source of protein here.
- Carbohydrates: Cashews has more (30.2g vs 18.6g per 100g) — a difference of 11.6g.
- Sugars: Cashews has more (5.9g vs 0.1g per 100g) — a difference of 5.8g. Bulgur Wheat is the lower-sugars option if that is your priority.
- Fat: Cashews has more (43.9g vs 0.2g per 100g) — a difference of 43.7g. Bulgur Wheat is the lower-fat option if that is your priority.
- Saturated fat: Cashews has more (7.8g vs 0g per 100g) — a difference of 7.8g. Bulgur Wheat is the lower-saturated fat option if that is your priority.
- Fibre: Bulgur Wheat has more (4.5g vs 3.3g per 100g) — a difference of 1.2g. Bulgur Wheat is the stronger source of fibre here.
- Sodium: Cashews has more (12mg vs 5mg per 100g) — a difference of 7mg. Bulgur Wheat is the lower-sodium option if that is your priority.
- Potassium: Cashews has more (660mg vs 68mg per 100g) — a difference of 592mg. Cashews is the stronger source of potassium here.
- Calcium: Cashews has more (37mg vs 10mg per 100g) — a difference of 27mg. Cashews is the stronger source of calcium here.
- Iron: Cashews has more (7mg vs 1mg per 100g) — a difference of 6mg. Cashews is the stronger source of iron here.
- Vitamin c: Cashews has more (0mg vs 0mg per 100g) — a difference of 0mg. Cashews is the stronger source of vitamin C here.
- Vitamin a: both foods contain the same amount (0µg per 100g).
- Selenium: Cashews has more (20µg vs 1µg per 100g) — a difference of 19µg. Cashews is the stronger source of selenium here.
- Riboflavin (b2): Cashews has more (0mg vs 0mg per 100g) — a difference of 0mg. Cashews 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 | Bulgur Wheat | % DV | Cashews | % 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
As an Amazon Associate and affiliate partner we earn from qualifying purchases and other referrals. Disclosure ›
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, Cashews provides more at 18.2g per 100g. For lower carbohydrates, Bulgur Wheat has fewer carbs at 18.6g per 100g.
Both bulgur wheat and cashews 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, Bulgur Wheat or Cashews?
Bulgur Wheat has 83 calories per 100g while Cashews has 553 calories per 100g. Cashews is higher in calories by 470 kcal per 100g.
Which has more protein, Bulgur Wheat or Cashews?
Bulgur Wheat contains 3.1g of protein per 100g. Cashews contains 18.2g of protein per 100g. Cashews has more protein.
Is Bulgur Wheat healthier than Cashews?
Bulgur Wheat has 83 kcal, 3.1g protein, 18.6g carbs and 0.2g fat per 100g. Cashews has 553 kcal, 18.2g protein, 30.2g carbs and 43.9g 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, Bulgur Wheat or Cashews?
Bulgur Wheat contains 4.5g of fibre per 100g, and Cashews contains 3.3g per 100g. Bulgur Wheat has more fibre. Fibre supports digestion and helps with feeling fuller for longer.
How many calories per serving — Bulgur Wheat vs Cashews?
A typical 1 cup cooked of bulgur wheat (182g) is around 151 calories. A typical a handful of cashews (28g) is around 155 calories — a difference of 4 kcal per serving in favour of bulgur wheat.
Can I substitute Bulgur Wheat for Cashews 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
As an Amazon Associate and affiliate partner we earn from qualifying purchases and other referrals. Disclosure ›
Calorie Tracking Journal
Write down what you actually eat — it doubles the chance of hitting your goal.
Check Price →Last updated:
Figures per 100g from the USDA FoodData Central database (CC0 1.0).