Bulgur Calories and Nutrition Facts
Bulgur has 372 calories per 100 g, with 11.8 g protein, 75.9 g carbs and 2.4 g fat. Official USDA analytical record: Bulgur, dry, raw (FDC ID: 2710820).
A 100g serving of bulgur contains 372 calories, 11.8g protein, 75.9g total carbs (64.2g net carbs), and 2.4g fat.
Energy density
3.72 kcal/g
medium
Protein / 100 kcal
3.2 g
satiety per calorie
Net carbs / 100 g
64.2 g
carbs minus fibre
100 kcal portion
27 g
≈ 1 oz
- Sugars
- 0g
- Fibre
- 11.7g
- Saturated fat
- 0g
- Sodium
- 2mg
Bulgur, dry, raw nutrition facts
The table below shows the complete nutritional profile for bulgur, dry, raw per 100 g (the laboratory analytical standard), alongside the share of the FDA Daily Value each nutrient covers. Most of its calories come from carbohydrate, and it is high in protein (11.8 g per 100 g), a good source of fibre.
| Nutrient | Per 100 g | % DV* |
|---|---|---|
| Calories | 372 kcal | — |
| Protein | 11.8 g | 24% |
| Carbohydrate | 75.9 g | 28% |
| Fat | 2.4 g | 3% |
| Sugars | 0 g | — |
| Fibre | 11.7 g | 42% |
| Saturated fat | 0 g | 0% |
| Sodium | 2 mg | 0% |
*Percent Daily Value per 100 g, against the FDA reference intakes for adults and children 4+ years (50 g protein, 275 g carbohydrate, 28 g fibre, 78 g fat, 20 g saturated fat, 2300 mg sodium). Total sugars has no Daily Value — the 50 g reference applies to added sugars only, and USDA reports total sugars here.
Bulgur calories by weight: ounces, pounds and grams
USDA publishes this food per 100 g, so here is the same profile converted to the weights a kitchen scale and a US recipe actually use. At 3.72 kcal per gram (medium energy density), medium energy density — portion size starts to matter, so weigh it if you are tracking closely.
| Amount | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 oz (28 g) | 105 kcal | 3.3 g | 21.5 g | 0.7 g |
| 100 g (3.5 oz) | 372 kcal | 11.8 g | 75.9 g | 2.4 g |
| 4 oz (113 g) | 422 kcal | 13.4 g | 86.1 g | 2.7 g |
| 8 oz / ½ lb (227 g) | 844 kcal | 26.8 g | 172.1 g | 5.4 g |
| 1 lb (454 g) | 1687 kcal | 53.5 g | 344.3 g | 10.9 g |
Data sourced from USDA FoodData Central Foundation Foods dataset (public domain, CC0). Laboratory food profile and analytical measurements verified under USDA FDC ID 2710820.
View raw USDA laboratory entry →How bulgur compares to other grains & pasta
Against the 41 grains & pasta in this database, bulgur ranks 30th lowest in calories and 17th highest in protein. The category averages 372 kcal per 100 g, so this one is right on the average. The lightest option in the category is buckwheat, whole grain at 356 kcal per 100 g, and the protein leader is chia seeds, dry, raw at 17 g per 100 g.
| Grains & Pasta (by calories) | Calories | Protein | kcal/g |
|---|---|---|---|
| 🍐 Sorghum grain, white, pearled, unenriched, dry, raw | 370 kcal | 10.2 g | 3.7 |
| 🍽️ Khorasan, grain, dry, raw | 371 kcal | 14.8 g | 3.71 |
| 🍽️ Bulgur, dry, raw (this page) | 372 kcal | 11.8 g | 3.72 |
| 🍽️ Sorghum, whole grain, white, dry, raw | 373 kcal | 10.1 g | 3.73 |
| 🍽️ Flour, sorghum | 375 kcal | 8.3 g | 3.75 |
Portion planning with bulgur
- 100 calories comes to about 27 g (1 oz).
- 20 g of protein takes about 169 g, bringing 629 kcal with it — that is 3.2 g of protein per 100 calories.
- Fibre density is 3.1 g per 100 calories, covering 42% of the daily fibre target per 100 g.
- Macro split by calories: 82% carbs, 13% protein, 6% fat.
Nutrient screening detail
The badges near the top of this page come from screening the per-100 g values against the FDA nutrient-content thresholds in 21 CFR 101.54–101.62. The regulations define those claims per reference serving rather than per 100 g, so treat these as a like-for-like comparison between foods, not as a statement about a product label:
- High protein — 11.8 g per 100 g (≥ 20% DV)
- High fibre — 11.7 g per 100 g (≥ 20% DV)
- Low fat — 2.4 g per 100 g (≤ 3 g)
- Low saturated fat — 0 g per 100 g (≤ 1 g)
- Sodium free — 2 mg per 100 g (< 5 mg)
- Sugar free — 0 g total sugars per 100 g (< 0.5 g)
Track bulgur for free
Add bulgur to your day in the free calorie tracker — pick your serving, and the calories and macros are logged instantly. No account, no paywall. To plan how much you should eat, try the calorie calculator or macro calculator.
More grains & pasta
Bulgur FAQ & Nutrition Questions
How many calories and carbs are in 100 g of bulgur?
One serving of 100 g provides 372 calories, 75.9 g total carbs (64.2 g net carbs), 11.8 g protein, and 2.4 g fat.
How many calories are in 100 g of bulgur?
Bulgur contains 372 calories per 100 g, with 11.8 g protein, 75.9 g carbohydrate, and 2.4 g fat. Use the interactive calculator above to scale to any custom amount.
What is the USDA FoodData Central (FDC) ID for bulgur?
The official USDA FoodData Central ID for "Bulgur, dry, raw" is FDC ID: 2710820. You can view the verified laboratory analytical record on the USDA FoodData Central Database.
What is the macronutrient breakdown of bulgur?
By calories, bulgur is approximately 82% carbohydrates, 13% protein, and 6% fat.
How many calories are in an ounce of bulgur?
One ounce (28 g) of bulgur has 105 calories, with 3.3 g protein, 21.5 g carbs and 0.7 g fat. Four ounces (113 g) comes to 422 calories, and a full pound (454 g) to 1687 calories.
How much bulgur is 100 calories?
About 27 g of bulgur supplies 100 calories, because it carries 3.72 kcal per gram (medium energy density). Medium energy density — portion size starts to matter, so weigh it if you are tracking closely.
How much bulgur do I need for 20 g of protein?
Roughly 169 g of bulgur, which also brings 629 calories with it. That works out to 3.2 g of protein per 100 calories.
How many net carbs are in bulgur?
Per 100 g, bulgur has 64.2 g net carbs — 75.9 g total carbohydrate minus 11.7 g fibre.
Is bulgur high or low in calories for a grains & pasta?
Bulgur sits right at the grains & pasta average of 372 kcal per 100 g, ranking 30th lowest of 41 in this category.
Is this nutrition data free to use?
Yes. The data is sourced directly from USDA FoodData Central (CC0 public domain). Viewing and scaling portions here is 100% free with no sign-up — and you can log this food free in our online food diary.