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Bulgur Wheat vs Olive Oil: Calories Compared
Bulgur Wheat is lower in calories (83 vs 884 per 100g). Bulgur Wheat has 3.1g protein per 100g versus 0g in Olive Oil.
Per typical serving, Bulgur Wheat provides 151 kcal (based on a 182g portion) versus Olive Oil at 124 kcal (14g). The average adult needs around 2,000 calories per day, so bulgur wheat contributes 7.6% and olive oil contributes 6.2% 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 | Olive Oil |
|---|---|---|
| Calories | 83 kcal | 884 kcal |
| Protein | 3.1g | 0g |
| Carbohydrates | 18.6g | 0g |
| of which Sugars | 0.1g | 0g |
| Fat | 0.2g | 100g |
| of which Saturates | 0g | 13.8g |
| Fibre | 4.5g | 0g |
| Sodium | 5mg | 2mg |
| Potassium | 68mg | 1mg |
| Calcium | 10mg | 1mg |
| Iron | 1mg | 0.6mg |
| Vitamin C | 0mg | 0mg |
| Vitamin A | 0µg | 0µg |
| Selenium | 1µg | 0µg |
| Riboflavin (B2) | 0mg | 0mg |
Nutrient-by-nutrient breakdown
- Calories: Olive Oil has more (884kcal vs 83kcal per 100g) — a difference of 801kcal. Bulgur Wheat is the lower-calories option if that is your priority.
- Protein: Bulgur Wheat has more (3.1g vs 0g per 100g) — a difference of 3.1g. Bulgur Wheat is the stronger source of protein here.
- Carbohydrates: Bulgur Wheat has more (18.6g vs 0g per 100g) — a difference of 18.6g.
- Sugars: Bulgur Wheat has more (0.1g vs 0g per 100g) — a difference of 0.1g. Olive Oil is the lower-sugars option if that is your priority.
- Fat: Olive Oil has more (100g vs 0.2g per 100g) — a difference of 99.8g. Bulgur Wheat is the lower-fat option if that is your priority.
- Saturated fat: Olive Oil has more (13.8g vs 0g per 100g) — a difference of 13.8g. Bulgur Wheat is the lower-saturated fat option if that is your priority.
- Fibre: Bulgur Wheat has more (4.5g vs 0g per 100g) — a difference of 4.5g. Bulgur Wheat is the stronger source of fibre here.
- Sodium: Bulgur Wheat has more (5mg vs 2mg per 100g) — a difference of 3mg. Olive Oil is the lower-sodium option if that is your priority.
- Potassium: Bulgur Wheat has more (68mg vs 1mg per 100g) — a difference of 67mg. Bulgur Wheat is the stronger source of potassium here.
- Calcium: Bulgur Wheat has more (10mg vs 1mg per 100g) — a difference of 9mg. 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: Bulgur Wheat has more (1µg vs 0µg per 100g) — a difference of 1µg. Bulgur Wheat 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 | Olive Oil | % 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, Olive Oil has fewer carbs at 0g per 100g.
Both bulgur wheat and olive oil 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 Olive Oil?
Bulgur Wheat has 83 calories per 100g while Olive Oil has 884 calories per 100g. Olive Oil is higher in calories by 801 kcal per 100g.
Which has more protein, Bulgur Wheat or Olive Oil?
Bulgur Wheat contains 3.1g of protein per 100g. Olive Oil contains 0g of protein per 100g. Bulgur Wheat has more protein.
Is Bulgur Wheat healthier than Olive Oil?
Bulgur Wheat has 83 kcal, 3.1g protein, 18.6g carbs and 0.2g fat per 100g. Olive Oil has 884 kcal, 0g protein, 0g carbs and 100g 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 Olive Oil?
Bulgur Wheat contains 4.5g of fibre per 100g, and Olive Oil contains 0g 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 Olive Oil?
A typical 1 cup cooked of bulgur wheat (182g) is around 151 calories. A typical 1 tablespoon of olive oil (14g) is around 124 calories — a difference of 27 kcal per serving in favour of olive oil.
Can I substitute Bulgur Wheat for Olive Oil 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).