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Bulgur Wheat vs Popcorn: Calories Compared
Bulgur Wheat is lower in calories (83 vs 387 per 100g). Bulgur Wheat has 3.1g protein per 100g versus 12.9g in Popcorn.
Per typical serving, Bulgur Wheat provides 151 kcal (based on a 182g portion) versus Popcorn at 31 kcal (8g). The average adult needs around 2,000 calories per day, so bulgur wheat contributes 7.6% and popcorn contributes 1.5% 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 | Popcorn |
|---|---|---|
| Calories | 83 kcal | 387 kcal |
| Protein | 3.1g | 12.9g |
| Carbohydrates | 18.6g | 77.8g |
| of which Sugars | 0.1g | 0.9g |
| Fat | 0.2g | 4.5g |
| of which Saturates | 0g | 0.6g |
| Fibre | 4.5g | 14.5g |
| Sodium | 5mg | 8mg |
| Potassium | 68mg | 329mg |
| Calcium | 10mg | 7mg |
| Iron | 1mg | 3.2mg |
| Vitamin C | 0mg | 0mg |
| Vitamin A | 0µg | 10µg |
| Selenium | 1µg | 0µg |
| Riboflavin (B2) | 0mg | 0.1mg |
Nutrient-by-nutrient breakdown
- Calories: Popcorn has more (387kcal vs 83kcal per 100g) — a difference of 304kcal. Bulgur Wheat is the lower-calories option if that is your priority.
- Protein: Popcorn has more (12.9g vs 3.1g per 100g) — a difference of 9.8g. Popcorn is the stronger source of protein here.
- Carbohydrates: Popcorn has more (77.8g vs 18.6g per 100g) — a difference of 59.2g.
- Sugars: Popcorn has more (0.9g vs 0.1g per 100g) — a difference of 0.8g. Bulgur Wheat is the lower-sugars option if that is your priority.
- Fat: Popcorn has more (4.5g vs 0.2g per 100g) — a difference of 4.3g. Bulgur Wheat is the lower-fat option if that is your priority.
- Saturated fat: Popcorn has more (0.6g vs 0g per 100g) — a difference of 0.6g. Bulgur Wheat is the lower-saturated fat option if that is your priority.
- Fibre: Popcorn has more (14.5g vs 4.5g per 100g) — a difference of 10g. Popcorn is the stronger source of fibre here.
- Sodium: Popcorn has more (8mg vs 5mg per 100g) — a difference of 3mg. Bulgur Wheat is the lower-sodium option if that is your priority.
- Potassium: Popcorn has more (329mg vs 68mg per 100g) — a difference of 261mg. Popcorn 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: Popcorn has more (3mg vs 1mg per 100g) — a difference of 2mg. Popcorn is the stronger source of iron here.
- Vitamin c: both foods contain the same amount (0mg per 100g).
- Vitamin a: Popcorn has more (10µg vs 0µg per 100g) — a difference of 10µg. Popcorn is the stronger source of vitamin A here.
- 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): Popcorn has more (0mg vs 0mg per 100g) — a difference of 0mg. Popcorn 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 | Popcorn | % 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, Popcorn provides more at 12.9g per 100g. For lower carbohydrates, Bulgur Wheat has fewer carbs at 18.6g per 100g.
Both bulgur wheat and popcorn 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 Popcorn?
Bulgur Wheat has 83 calories per 100g while Popcorn has 387 calories per 100g. Popcorn is higher in calories by 304 kcal per 100g.
Which has more protein, Bulgur Wheat or Popcorn?
Bulgur Wheat contains 3.1g of protein per 100g. Popcorn contains 12.9g of protein per 100g. Popcorn has more protein.
Is Bulgur Wheat healthier than Popcorn?
Bulgur Wheat has 83 kcal, 3.1g protein, 18.6g carbs and 0.2g fat per 100g. Popcorn has 387 kcal, 12.9g protein, 77.8g carbs and 4.5g 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 Popcorn?
Bulgur Wheat contains 4.5g of fibre per 100g, and Popcorn contains 14.5g per 100g. Popcorn has more fibre. Fibre supports digestion and helps with feeling fuller for longer.
How many calories per serving — Bulgur Wheat vs Popcorn?
A typical 1 cup cooked of bulgur wheat (182g) is around 151 calories. A typical 1 cup popped of popcorn (8g) is around 31 calories — a difference of 120 kcal per serving in favour of popcorn.
Can I substitute Bulgur Wheat for Popcorn 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).