scored 76/100
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.
32.1 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 76.
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.
High soluble fiber content binds bile acids and reduces LDL cholesterol absorption; magnesium and potassium support healthy vascular function and blood pressure regulation
Whole grain structure and high fiber slow glucose absorption, reducing postprandial blood glucose spikes and improving insulin sensitivity
Insoluble and soluble fiber serve as prebiotic substrates, feeding short-chain fatty acid-producing bacteria that strengthen intestinal barrier function
High manganese and magnesium content are essential cofactors in bone matrix formation and mineralization; phosphorus and calcium directly contribute to skeletal structure
Polyphenols and phenolic acids in whole wheat exert antioxidant effects; improved glycemic control reduces inflammation cascades
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
Breaks a fast
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
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.
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.
Bulgur scores 76/100 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.
Not particularly. A 50 g serving provides about 5.9 g of protein (~12% of the 50 g daily value).
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).
In a 50 g serving, bulgur is highest in Manganese (~57% DV), Copper (~21% DV), Niacin (~16% DV), Magnesium (~14% DV), Phosphorus (~12% DV).
Yes — Bulgur is a gluten-containing grain. People with celiac disease or non-celiac gluten sensitivity should avoid it.
Not really. A 50 g serving has about 32.1 g of net carbs (37.9 g total minus 5.9 g fiber).
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
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.
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.
Encyclopedia entries that supply the same signature nutrients bulgur contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
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.