Bulgur
Every 100 g of Bulgur contains 83 kcal and 14.5 g of available carbohydrate. Its glycemic index is 47 (Low), the average of 4 studies in the International GI Tables (Atkinson 2021). A typical 150 g portion has a glycemic load of 10.2 (Medium).
Medically reviewed by Dr. Wassim Habib · Last reviewed 12 October 2026
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
Bulgur is wheat that has been boiled, dried and cracked; it keeps much of its fibre, so its glycemic index is lower than white rice.
Best preparation methods
Use coarse bulgur for cooked dishes and fine bulgur for tabbouleh and kibbeh, soaking the fine type rather than cooking it for long.
Important Nutritional Note
For people with diabetes or insulin resistance, it is always recommended to consider the total glycemic load (GL) of the meal rather than relying on the glycemic index alone.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (150 g) |
|---|---|---|
| Calories | 83 kcal | 124.5 kcal |
| Protein | 3.1 g | 4.7 g |
| Carbohydrate | 19 g | 28.5 g |
| Available carbohydrate | 14.5 g | 21.8 g |
| Fat | 0.2 g | 0.3 g |
| Dietary fibre | 4.5 g | 6.8 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
It ranks 1 of 13 measured foods in Grains & starches by glycemic index (lowest first). This is one of the lowest-GI foods in its group.
Other foods in this group:
Frequently asked questions
Is Bulgur good for weight loss?
It can be included in moderation: it contains 4.5 g of fibre per 100 g, which supports fullness, and a 150 g portion gives 124 kcal.
How does Bulgur affect blood sugar?
Its glycemic index is 47 (Low) according to Atkinson 2021. A typical 150 g portion has a glycemic load of 10.2 (Medium), so it is best combined with protein or fibre-rich vegetables.
What is the nutritional value of a typical portion of Bulgur?
A typical 150 g portion of Bulgur provides about 124 kcal, 4.7 g protein, 28.5 g carbohydrate, 0.3 g fat and 6.8 g fibre.
Approved value: average of 4 studies (range 46–53), confidence grade C. Methodology & details →
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.