Bulgur
Bulgur is a whole grain made from cracked wheat that has been parboiled and dried, offering exceptional fiber content and plant-based protein in a minimally processed form.
Variants (2)
Nutrition · per ~50 g serving · ≈ ¼ cup cooked
- Niacin2.6 mg16% DV
- Thiamin0.11 mg9% DV
- Manganese1.3 mg57% DV
- Copper0.19 mg21% DV
- Magnesium59.5 mg14% DV
- Phosphorus156.1 mg12% DV
- Zinc1.1 mg10% DV
- Iron1.3 mg7% DV
- Potassium179.2 mg4% DV
- Calcium17.1 mg1% DV
- Sodium1.1 mg<1% DV
- Inulin / Prebiotic fibre~1.5 g
- Polyphenols~75 mg
Score · 79/100
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
How much protein it delivers, by absolute grams and per calorie.
Dietary fiber for gut health, satiety and steadier blood sugar.
Fat quality — unsaturated vs saturated, and trans-fat free.
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
- Manganese115% DV
- Copper42% DV
- Niacin32% DV
- Magnesium28% DV
- Phosphorus25% DV
Overview
Bulgur originates from the Eastern Mediterranean and Middle East, where it has been a dietary staple for millennia. As a whole grain, bulgur retains the bran, germ, and endosperm of wheat, making it nutritionally superior to refined grains. Per 100g, it provides 11.7g of protein, 11.7g of fiber, and substantial amounts of manganese, magnesium, and niacin—nutrients critical for metabolic health and longevity. The high fiber content supports healthy cholesterol levels and stable blood glucose, while the mineral profile strengthens bone health and supports enzymatic function. Bulgur's quick cooking time (minimal rehydration needed) and low sodium content make it an accessible whole grain for those managing cardiovascular health. The intact grain structure provides superior satiety compared to refined grains, supporting weight management—a key longevity factor. Its rich nutrient density relative to caloric load makes bulgur particularly valuable for aging populations seeking to maximize micronutrient intake without excess calories.
Health Benefits (5)
- Supports cardiovascular health through cholesterol and blood pressure regulationstrongHigh soluble fiber content binds bile acids and reduces LDL cholesterol absorption; magnesium and potassium support healthy vascular function and blood pressure regulation
- Promotes stable blood glucose and reduces type 2 diabetes riskstrongWhole grain structure and high fiber slow glucose absorption, reducing postprandial blood glucose spikes and improving insulin sensitivity
- Enhances digestive health and supports beneficial gut microbiotamoderateInsoluble and soluble fiber serve as prebiotic substrates, feeding short-chain fatty acid-producing bacteria that strengthen intestinal barrier function
- Supports bone health and mineral densitymoderateHigh manganese and magnesium content are essential cofactors in bone matrix formation and mineralization; phosphorus and calcium directly contribute to skeletal structure
- Reduces chronic inflammation markersmoderatePolyphenols and phenolic acids in whole wheat exert antioxidant effects; improved glycemic control reduces inflammation cascades
Food Pairings
- ·Pair with legumes (lentils, chickpeas) because both are incomplete proteins that together provide all nine essential amino acids, creating a complete protein suitable for longevity-focused plant-based diets
- ·Combine with olive oil and fresh herbs (parsley, mint) because fat-soluble vitamin absorption improves with dietary fat, and herbs provide additional polyphenols and antioxidants
- ·Mix with tomatoes and cucumber because the lycopene and vitamin C in tomatoes enhance iron bioavailability from bulgur, while the fresh vegetables add phytonutrients
- ·Pair with fermented foods like yogurt or kefir because beneficial probiotics enhance mineral absorption and support the prebiotic benefits of bulgur's fiber
Practical Tips
- ·Rehydrate bulgur with hot water or broth (1:2 ratio) for 15-20 minutes rather than cooking to preserve heat-sensitive micronutrients; cracked varieties require less time than whole grain
- ·Store in an airtight container in a cool, dry place for up to one year; keep cooked bulgur refrigerated for up to five days to prevent microbial growth
- ·Purchase bulk bulgur from sources with high turnover to ensure freshness and minimize oxidation of unsaturated fats; check for uniform color and absence of debris
- ·Soak whole grain bulgur for extended periods (30+ minutes) in cold water if you have high tannin sensitivity, as tannins can inhibit mineral absorption in some individuals
Optimal Timing
Bulgur's high fiber and slow-digesting carbohydrate profile makes it ideal for sustained energy during active daytime hours; consuming at midday provides stable glucose levels through the afternoon without interfering with dinner or fasting windows
For intermittent fasting protocols, consume bulgur during eating windows rather than as a pre-fast meal due to its satiety effect and slow digestion, which could extend the digestive period
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other grains
Per 100 g of the default form. Bars show how much higher or lower bulgur is than the average across 45 peer foods in this category. Green means a favorable direction; amber means the opposite.
What people ask about bulgur
What is bulgur?
Bulgur is classified as a grain. Bulgur is a whole grain made from cracked wheat that has been parboiled and dried, offering exceptional fiber content and plant-based protein in a minimally processed form.
Is bulgur healthy?
Bulgur scores 79/100 in Formulate, making it a solid choice. Its strongest contributions come from Manganese, Copper, Niacin. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is bulgur high in protein?
Not particularly. A 50 g serving provides about 5.9 g of protein (~12% of the 50 g daily value).
Is bulgur high in fiber?
Yes — it's a high-fiber food. A 50 g serving provides about 5.9 g of fiber (~21% of the 28 g daily value).
What vitamins and minerals are in bulgur?
In a 50 g serving, bulgur is highest in Manganese (~57% DV), Copper (~21% DV), Niacin (~16% DV), Magnesium (~14% DV), Phosphorus (~12% DV).
Does bulgur contain gluten?
Yes — Bulgur is a gluten-containing grain. People with celiac disease or non-celiac gluten sensitivity should avoid it.
Is bulgur keto-friendly?
Not really. A 50 g serving has about 32.1 g of net carbs (37.9 g total minus 5.9 g fiber).
When is the best time to eat bulgur?
Best in the midday. Bulgur's high fiber and slow-digesting carbohydrate profile makes it ideal for sustained energy during active daytime hours; consuming at midday provides stable glucose levels through the afternoon without interfering with dinner or fasting windows
How much bulgur should I eat?
A typical serving is around 50 g (~186 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating bulgur alongside several other grain sources.
What pairs well with bulgur?
Bulgur pairs nicely with: Pair with legumes (lentils, chickpeas) because both are incomplete proteins that together provide all nine essential amino acids, creating a complete protein suitable for longevity-focused plant-based diets; Combine with olive oil and fresh herbs (parsley, mint) because fat-soluble vitamin absorption improves with dietary fat, and herbs provide additional polyphenols and antioxidants; Mix with tomatoes and cucumber because the lycopene and vitamin C in tomatoes enhance iron bioavailability from bulgur, while the fresh vegetables add phytonutrients; Pair with fermented foods like yogurt or kefir because beneficial probiotics enhance mineral absorption and support the prebiotic benefits of bulgur's fiber.
Supplements that mirror Bulgur's nutrient profile
Encyclopedia entries that supply the same signature nutrients bulgur contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Bulgur
These are the nutrients bulgurcontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.