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Bulgur Wheat vs Couscous: Calories Compared
Bulgur Wheat is lower in calories (83 vs 112 per 100g). Bulgur Wheat has 3.1g protein per 100g versus 3.8g in Couscous.
Per typical serving, Bulgur Wheat provides 151 kcal (based on a 182g portion) versus Couscous at 176 kcal (157g). The average adult needs around 2,000 calories per day, so bulgur wheat contributes 7.6% and couscous contributes 8.8% 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 | Couscous |
|---|---|---|
| Calories | 83 kcal | 112 kcal |
| Protein | 3.1g | 3.8g |
| Carbohydrates | 18.6g | 23.2g |
| of which Sugars | 0.1g | 0.1g |
| Fat | 0.2g | 0.2g |
| of which Saturates | 0g | 0g |
| Fibre | 4.5g | 1.4g |
| Sodium | 5mg | 5mg |
| Potassium | 68mg | 58mg |
| Calcium | 10mg | 8mg |
| Iron | 1mg | 0.4mg |
| Vitamin C | 0mg | 0mg |
| Vitamin A | 0µg | 0µg |
| Selenium | 1µg | 28µg |
| Riboflavin (B2) | 0mg | 0mg |
Nutrient-by-nutrient breakdown
- Calories: Couscous has more (112kcal vs 83kcal per 100g) — a difference of 29kcal. Bulgur Wheat is the lower-calories option if that is your priority.
- Protein: Couscous has more (3.8g vs 3.1g per 100g) — a difference of 0.7g. Couscous is the stronger source of protein here.
- Carbohydrates: Couscous has more (23.2g vs 18.6g per 100g) — a difference of 4.6g.
- Sugars: both foods contain the same amount (0.1g per 100g).
- Fat: both foods contain the same amount (0.2g per 100g).
- Saturated fat: both foods contain the same amount (0g per 100g).
- Fibre: Bulgur Wheat has more (4.5g vs 1.4g per 100g) — a difference of 3.1g. Bulgur Wheat is the stronger source of fibre here.
- Sodium: both foods contain the same amount (5mg per 100g).
- Potassium: Bulgur Wheat has more (68mg vs 58mg per 100g) — a difference of 10mg. Bulgur Wheat is the stronger source of potassium here.
- Calcium: Bulgur Wheat has more (10mg vs 8mg per 100g) — a difference of 2mg. Bulgur Wheat is the stronger source of calcium here.
- Iron: Bulgur Wheat has more (1mg vs 0mg per 100g) — a difference of 1mg. 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: Couscous has more (28µg vs 1µg per 100g) — a difference of 27µg. Couscous is the stronger source of selenium here.
- Riboflavin (b2): both foods contain the same amount (0mg per 100g).
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 | Couscous | % 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, Couscous provides more at 3.8g per 100g. For lower carbohydrates, Bulgur Wheat has fewer carbs at 18.6g per 100g.
Both bulgur wheat and couscous 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 Couscous?
Bulgur Wheat has 83 calories per 100g while Couscous has 112 calories per 100g. Couscous is higher in calories by 29 kcal per 100g.
Which has more protein, Bulgur Wheat or Couscous?
Bulgur Wheat contains 3.1g of protein per 100g. Couscous contains 3.8g of protein per 100g. Couscous has more protein.
Is Bulgur Wheat healthier than Couscous?
Bulgur Wheat has 83 kcal, 3.1g protein, 18.6g carbs and 0.2g fat per 100g. Couscous has 112 kcal, 3.8g protein, 23.2g 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, Bulgur Wheat or Couscous?
Bulgur Wheat contains 4.5g of fibre per 100g, and Couscous contains 1.4g 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 Couscous?
A typical 1 cup cooked of bulgur wheat (182g) is around 151 calories. A typical 1 cup cooked of couscous (157g) is around 176 calories — a difference of 25 kcal per serving in favour of bulgur wheat.
Can I substitute Bulgur Wheat for Couscous 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).