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Bulgur Wheat vs Oats: Calories Compared
Bulgur Wheat is lower in calories (83 vs 389 per 100g). Bulgur Wheat has 3.1g protein per 100g versus 16.9g in Oats.
Per typical serving, Bulgur Wheat provides 151 kcal (based on a 182g portion) versus Oats at 156 kcal (40g). The average adult needs around 2,000 calories per day, so bulgur wheat contributes 7.6% and oats contributes 7.8% 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 | Oats |
|---|---|---|
| Calories | 83 kcal | 389 kcal |
| Protein | 3.1g | 16.9g |
| Carbohydrates | 18.6g | 66.3g |
| of which Sugars | 0.1g | 0g |
| Fat | 0.2g | 6.9g |
| of which Saturates | 0g | 1.2g |
| Fibre | 4.5g | 10.6g |
| Sodium | 5mg | 2mg |
| Potassium | 68mg | 429mg |
| Calcium | 10mg | 54mg |
| Iron | 1mg | 4.7mg |
| Vitamin C | 0mg | 0mg |
| Vitamin A | 0µg | 0µg |
| Selenium | 1µg | 0µg |
| Riboflavin (B2) | 0mg | 0.1mg |
Nutrient-by-nutrient breakdown
- Calories: Oats has more (389kcal vs 83kcal per 100g) — a difference of 306kcal. Bulgur Wheat is the lower-calories option if that is your priority.
- Protein: Oats has more (16.9g vs 3.1g per 100g) — a difference of 13.8g. Oats is the stronger source of protein here.
- Carbohydrates: Oats has more (66.3g vs 18.6g per 100g) — a difference of 47.7g.
- Sugars: Bulgur Wheat has more (0.1g vs 0g per 100g) — a difference of 0.1g. Oats is the lower-sugars option if that is your priority.
- Fat: Oats has more (6.9g vs 0.2g per 100g) — a difference of 6.7g. Bulgur Wheat is the lower-fat option if that is your priority.
- Saturated fat: Oats has more (1.2g vs 0g per 100g) — a difference of 1.2g. Bulgur Wheat is the lower-saturated fat option if that is your priority.
- Fibre: Oats has more (10.6g vs 4.5g per 100g) — a difference of 6.1g. Oats is the stronger source of fibre here.
- Sodium: Bulgur Wheat has more (5mg vs 2mg per 100g) — a difference of 3mg. Oats is the lower-sodium option if that is your priority.
- Potassium: Oats has more (429mg vs 68mg per 100g) — a difference of 361mg. Oats is the stronger source of potassium here.
- Calcium: Oats has more (54mg vs 10mg per 100g) — a difference of 44mg. Oats is the stronger source of calcium here.
- Iron: Oats has more (5mg vs 1mg per 100g) — a difference of 4mg. Oats 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: Bulgur Wheat has more (1µg vs 0µg per 100g) — a difference of 1µg. Bulgur Wheat is the stronger source of selenium here.
- Riboflavin (b2): Oats has more (0mg vs 0mg per 100g) — a difference of 0mg. Oats 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 | Oats | % 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, Oats provides more at 16.9g per 100g. For lower carbohydrates, Bulgur Wheat has fewer carbs at 18.6g per 100g.
Both bulgur wheat and oats 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 Oats?
Bulgur Wheat has 83 calories per 100g while Oats has 389 calories per 100g. Oats is higher in calories by 306 kcal per 100g.
Which has more protein, Bulgur Wheat or Oats?
Bulgur Wheat contains 3.1g of protein per 100g. Oats contains 16.9g of protein per 100g. Oats has more protein.
Is Bulgur Wheat healthier than Oats?
Bulgur Wheat has 83 kcal, 3.1g protein, 18.6g carbs and 0.2g fat per 100g. Oats has 389 kcal, 16.9g protein, 66.3g carbs and 6.9g 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 Oats?
Bulgur Wheat contains 4.5g of fibre per 100g, and Oats contains 10.6g per 100g. Oats has more fibre. Fibre supports digestion and helps with feeling fuller for longer.
How many calories per serving — Bulgur Wheat vs Oats?
A typical 1 cup cooked of bulgur wheat (182g) is around 151 calories. A typical half a cup, dry of oats (40g) is around 156 calories — a difference of 5 kcal per serving in favour of bulgur wheat.
Can I substitute Bulgur Wheat for Oats 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).