per 100 grams
Carbohydrates 18.6 g
Proteins 3.1 g
Fats 0.2 g
Water 77.8 g
Sugar 0.1 grams
Fiber 4.5 grams
Ash 0.3 grams


83 Calories per 100g

Around the world, grains are an incredibly versatile ingredient used in countless dishes and recipes. Bulgur is a commonly used grain, both in traditional Mediterranean and Middle Eastern dishes and also in modern cooking. If you've heard of it, but don't know what it is, or why it's so popular in these cuisines, then keep reading to learn more about the Nutritional powerhouse that is bulgur.

Bulgur is a form of wheat that has been dried and cracked. It is made from dicoccum wheat which is the most common kind of wheat grown in the Mediterranean and Middle East. The wheat is cooked and dried in the sun, and then further broken down into different sizes. Coarse bulgur is used to make tabbouleh, while fine bulgur is used to make kibbeh. Bulgur is considered to be a healthy alternative to other grains as it is high in fibre, protein, and other vitamins and minerals.

In terms of texture and flavour, bulgur is very similar to whole grain wheat pasta, or cracked wheat. It can be used as an alternative to rice, quinoa or couscous in many dishes. Bulgur is a versatile ingredient and has a lot of uses. It can be used as a main ingredient in dishes such as kibbeh and tabbouleh or as a base or side dish for a variety of dishes. It can also be added to soups, salads, pilafs, and stuffing. Bulgur can also be used as a substitute for other grains like couscous and is a fantastic option for vegan and vegetarian dishes.

In terms of nutrition, bulgur is a great choice. Bulgur is rich in carbohydrates, fibre and vitamins, as well as being low in fat and sodium. It is also a good source of protein, with two ounces providing 7 to 8 grams of protein. Bulgur also contains minerals like iron, Magnesium, phosphorus and zinc. This makes it a great choice for those who want to boost their intake of these essential nutrients.

Bulgur is also very easy to prepare and can be prepared in a variety of ways. Bulgur can be boiled swiftly, like rice, for about 10 to 15 minutes or simmered for about 30 minutes. It can also be cooked in the oven or in a slow cooker for a different taste and texture. When cooked correctly, bulgur will become fluffy and tender and can be used as a base for a variety of dishes.

When it comes to health benefits, bulgur is packed with antioxidants, which can help protect against cell damage and various diseases. It is also high in fibre and can help improve digestion and keep you feeling full for longer. Studies have also shown that bulgur has a low glycemic index (GI), which means it won't cause a sharp spike in your blood sugar levels like some other carbs can. This can be beneficial for those with diabetes.

Overall, bulgur is a nutritious grain that is easy to prepare and packed with a range of health benefits. It can make a great addition to your diet and is a fantastic way to add some variety to your meals. Whether you use it as a side dish, main ingredient, or creative substitute for other grains, bulgur is sure to provide you with plenty of nutritional benefits.