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Bulgur Wheat vs Pasta: Calories Compared
Bulgur Wheat is lower in calories (83 vs 158 per 100g). Bulgur Wheat has 3.1g protein per 100g versus 5.8g in Pasta.
Per typical serving, Bulgur Wheat provides 151 kcal (based on a 182g portion) versus Pasta at 196 kcal (124g). The average adult needs around 2,000 calories per day, so bulgur wheat contributes 7.6% and pasta contributes 9.8% 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 | Pasta |
|---|---|---|
| Calories | 83 kcal | 158 kcal |
| Protein | 3.1g | 5.8g |
| Carbohydrates | 18.6g | 30.9g |
| of which Sugars | 0.1g | 0.6g |
| Fat | 0.2g | 0.9g |
| of which Saturates | 0g | 0.2g |
| Fibre | 4.5g | 1.8g |
| Sodium | 5mg | 1mg |
| Potassium | 68mg | 44mg |
| Calcium | 10mg | 7mg |
| Iron | 1mg | 1.3mg |
| Vitamin C | 0mg | 0mg |
| Vitamin A | 0µg | 0µg |
| Selenium | 1µg | 26µg |
| Riboflavin (B2) | 0mg | 0.1mg |
Nutrient-by-nutrient breakdown
- Calories: Pasta has more (158kcal vs 83kcal per 100g) — a difference of 75kcal. Bulgur Wheat is the lower-calories option if that is your priority.
- Protein: Pasta has more (5.8g vs 3.1g per 100g) — a difference of 2.7g. Pasta is the stronger source of protein here.
- Carbohydrates: Pasta has more (30.9g vs 18.6g per 100g) — a difference of 12.3g.
- Sugars: Pasta has more (0.6g vs 0.1g per 100g) — a difference of 0.5g. Bulgur Wheat is the lower-sugars option if that is your priority.
- Fat: Pasta has more (0.9g vs 0.2g per 100g) — a difference of 0.7g. Bulgur Wheat is the lower-fat option if that is your priority.
- Saturated fat: Pasta has more (0.2g vs 0g per 100g) — a difference of 0.2g. Bulgur Wheat is the lower-saturated fat option if that is your priority.
- Fibre: Bulgur Wheat has more (4.5g vs 1.8g per 100g) — a difference of 2.7g. Bulgur Wheat is the stronger source of fibre here.
- Sodium: Bulgur Wheat has more (5mg vs 1mg per 100g) — a difference of 4mg. Pasta is the lower-sodium option if that is your priority.
- Potassium: Bulgur Wheat has more (68mg vs 44mg per 100g) — a difference of 24mg. Bulgur Wheat is the stronger source of potassium here.
- Calcium: Bulgur Wheat has more (10mg vs 7mg per 100g) — a difference of 3mg. Bulgur Wheat is the stronger source of calcium here.
- Iron: Pasta has more (1mg vs 1mg per 100g) — a difference of 0mg. Pasta 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: Pasta has more (26µg vs 1µg per 100g) — a difference of 25µg. Pasta is the stronger source of selenium here.
- Riboflavin (b2): Pasta has more (0mg vs 0mg per 100g) — a difference of 0mg. Pasta 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 | Pasta | % 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, Pasta provides more at 5.8g per 100g. For lower carbohydrates, Bulgur Wheat has fewer carbs at 18.6g per 100g.
Both bulgur wheat and pasta 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 Pasta?
Bulgur Wheat has 83 calories per 100g while Pasta has 158 calories per 100g. Pasta is higher in calories by 75 kcal per 100g.
Which has more protein, Bulgur Wheat or Pasta?
Bulgur Wheat contains 3.1g of protein per 100g. Pasta contains 5.8g of protein per 100g. Pasta has more protein.
Is Bulgur Wheat healthier than Pasta?
Bulgur Wheat has 83 kcal, 3.1g protein, 18.6g carbs and 0.2g fat per 100g. Pasta has 158 kcal, 5.8g protein, 30.9g carbs and 0.9g 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 Pasta?
Bulgur Wheat contains 4.5g of fibre per 100g, and Pasta contains 1.8g 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 Pasta?
A typical 1 cup cooked of bulgur wheat (182g) is around 151 calories. A typical 1 cup cooked of pasta (124g) is around 196 calories — a difference of 45 kcal per serving in favour of bulgur wheat.
Can I substitute Bulgur Wheat for Pasta 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).