Bulgur
Bulgur is a traditional grain made from wheat that has been parboiled, dried and cracked. Turkish cooking uses it widely, from pilaf to köfte, the meatballs served across the country.
| Basis | dry, 100 g |
|---|---|
| Food group | Grains |
| Practical portion | About half a cup of dry bulgur per serving of pilaf |
| Portion (g) | 60 |
| Energy (kcal/100 g) | 342 |
| Protein (g/100 g) | 12.3 |
| Carbohydrate (g/100 g) | 75.9 |
| Fat (g/100 g) | 1.3 |
| Fibre (g/100 g) | 12.5 |
| Notable nutrients |
|
| Storage | Dry, in a sealed container in a cool, dry place; cooked, in the fridge for a few days. |
| Food safety | Contains gluten; not suitable in coeliac disease. Do not leave the cooked grain standing at room temperature. |
Nutrition profile
100 g of dry bulgur contains roughly 342 kcal, 12 g of protein and 12.5 g of fibre. These are approximate averages from food composition databases, and there are small differences between fine and coarse grinds. Because bulgur absorbs water while cooking, 100 g of the cooked grain carries far less energy (about 83 kcal).
Compared with rice
Thanks to the parboiling step, bulgur keeps part of the nutritious outer layers of the grain. Its fibre content is therefore markedly higher than that of white rice. Fibre-rich grains can contribute to the feeling of fullness after a meal; which grain suits you depends on your taste and the way you plan meals, and both can find a place in a balanced kitchen.
Storage and kitchen notes
Dry bulgur keeps for a long time in a sealed container in a cool, dry place; glass jars or tight-fitting lids are preferred as protection against pantry insects. The general food safety approach is not to leave cooked bulgur standing at room temperature, to refrigerate it within two hours and to eat it within a few days. Because bulgur is made from wheat it contains gluten, so it is not suitable for people with coeliac disease.
Related terms: Rice, Wholemeal Bread, Iron