16 kcal P 0.63g C 2.95g F 0.18g
🍚 Cereal Grains and Pasta
Calories in Bulgur, dry
Bulgur isn't just cracked wheat—it's parboiled, dried, and cracked, making it one of humanity's oldest convenience foods.
373 kcal
What makes bulgur so powerful?
Bulgur is a parboiled wheat, meaning the wheat kernels are partially boiled, dried, and then cracked. This process, known as starch gelatinization, alters the starch structure so it cooks rapidly when rehydrated. Historically, this technique allowed ancient civilizations in the Anatolian peninsula to preserve wheat for months without spoilage, as the precooking and drying process made it resistant to insect infestation and mold. Unlike modern instant rice or oats, bulgur's parboiling predates industrial food processing by millennia, with evidence of its production dating back to the ancient Romans and Hittites. Because the bran and germ remain intact in whole grain bulgur, it retains more fiber and nutrients compared to refined cracked wheat. The precooking step also means its carbohydrates are partially gelatinized, giving it a lower glycemic impact than standard white rice or pasta. This ancient preservation method inadvertently created a highly nutritious, fast-cooking staple that remains a cornerstone of Middle Eastern and Mediterranean diets today.
Ancient Fast Food
Because the wheat is parboiled during processing, dry bulgur cooks in a fraction of the time required for raw wheat berries.
Whole Grain Retention
Unlike pearled grains, traditional bulgur retains the bran and germ, preserving its high fiber and mineral content.
Glycemic Advantage
The parboiling process alters the starch structure, resulting in a slower glycemic response compared to refined white grains.
💡 When & how to use it
To prepare dry bulgur, simply rehydrate it rather than fully boiling it. Combine one part bulgur with two parts boiling water, cover, and let it sit for 15 to 20 minutes until tender. This no-cook method preserves its B vitamins, which can leach out during prolonged boiling. Store dry bulgur in an airtight container in a cool, dark place to prevent the natural oils in the retained germ from going rancid. Pair it with vitamin C-rich foods like tomatoes or bell peppers to enhance the absorption of its non-heme iron.
Calories by Serving Size
100g
373 kcal
P 11.8g C 75.9g F 2.42g
1 RACC (45g)
168 kcal
P 5.3g C 34.2g F 1.1g
200g
746 kcal
P 23.6g C 151.8g F 4.8g
50g
187 kcal
P 5.9g C 38g F 1.2g
Full Nutrition Facts
Per 100g — daily values based on a 2,000 calorie diet
Nutrition Facts
Serving size: 100g
Calories 373
% Daily Value*
Total Fat 2.42g 3%
Sodium 2.18mg 0%
Total Carbohydrate 75.9g 28%
Dietary Fiber 11.7g 42%
Protein 11.8g 24%
Calcium 34.1mg 3%
Iron 2.62mg 15%
Potassium 358mg 8%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
How does Bulgur fit your daily goals?
75 min
Walking to burn 373 kcal
19%
of 2,000 kcal daily goal
11.8g
protein (24% of daily 50g)
5
servings until 2,000 kcal
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Frequently Asked Questions
How many calories are in Bulgur, dry?
Bulgur, dry contains 373 calories per 100g. A standard serving of 1 RACC (45g) provides 168 calories. It is relatively calorie-dense, so portion control is important.
How much protein does Bulgur, dry have?
Bulgur, dry provides 11.8g of protein per 100g, which is 24% of the 50g daily recommended value. It is a good source of protein.
How many carbs are in Bulgur, dry?
Bulgur, dry contains 75.9g of carbohydrates per 100g . It also provides 11.7g of dietary fiber.
Is Bulgur, dry good for weight loss?
Bulgur, dry has 373 kcal per 100g, so portions need to be monitored on a weight-loss diet. Use CalRay to track your intake accurately. Its fiber content (11.7g/100g) also promotes fullness.
How do I track Bulgur, dry calories accurately?
The easiest way to track bulgur is with CalRay. Simply snap a photo of your meal and the AI will automatically identify the food and calculate calories and macros based on the estimated portion size — no manual lookup required. You can also search by name and adjust gram weight manually.
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