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Grains, flours & pasta

Bulgur

Bulgur is a cereal grain made from wheat kernels that are crushed, dried, and parboiled. Cooks use it in baking and deep-frying.

  • Plant-based
  • Contains gluten
  • Allergen: wheat
  • Allergen: gluten cereals

About the plain ingredient, not packaged products; general information, not medical advice. Details

Made from
Wheat
Part used
Kernel
Cooked most in
Asia
Top country
Türkiye
Bulgur, whole

Photo: Johann Jaritz · CC BY-SA 3.0 at · Wikimedia Commons

In the kitchen

How to use bulgur

Typical ways to cook or use it

  • Bake
  • Deep fry

Preparing it

Soaking bulgur in water is sufficient; cooking it is optional.

Nutrition

What 100 g of bulgur holds

Per 100 g, raw. Averages from USDA; real values vary by variety, season and growing conditions.

Protein 13%Fat 3%Carbohydrate 84%of the macronutrients by weight

Nutrition per 100 g of bulgur, raw
Energy372 kcal
Protein12 g
Fat2.4 g
Carbohydrate76 g
Fibre12 g
Sodium2.2 mg
Nutrition per 100 g of bulgur, raw: minerals and vitamins
Potassium358 mg
Calcium34 mg
Iron2.6 mg
Magnesium119 mg
Zinc2.1 mg
Other forms

Protein 14%Fat 1%Carbohydrate 85%of the macronutrients by weight

Nutrition per 100 g of bulgur, other form
Energy342 kcal · 1,431 kJ
Protein12 g
Fat1.3 g
of which saturated0.23 g
Carbohydrate76 g
of which sugars0.41 g
Fibre13 g
Sodium17 mg
Cholesterol0 mg
Nutrition per 100 g of bulgur, other form: minerals and vitamins
Potassium410 mg
Calcium35 mg
Iron2.5 mg
Magnesium164 mg
Zinc1.9 mg
Folate27 µg
Cooked

Protein 14%Fat 1%Carbohydrate 85%of the macronutrients by weight

Nutrition per 100 g of bulgur, cooked
Energy83 kcal · 347 kJ
Protein3.1 g
Fat0.24 g
of which saturated0.04 g
Carbohydrate19 g
of which sugars0.1 g
Fibre4.5 g
Sodium5 mg
Cholesterol0 mg
Nutrition per 100 g of bulgur, cooked: minerals and vitamins
Potassium68 mg
Calcium10 mg
Iron0.96 mg
Magnesium32 mg
Zinc0.57 mg
Folate18 µg

Source: USDA FoodData Central (foods 2710820, 170688, 170287), public domain. Minerals and vitamins are listed only where USDA measured a non-zero amount.

Around the world

Where bulgur is cooked

3 dishes in the catalogue use bulgur. Here is where they come from.

Dishes by continent

Countries whose dishes use it most

Counts are catalogued dishes from each country that list bulgur among their ingredients.

Origins

  1. About 4,000 BCE

    Bulgur originated in the ancient Middle East around 4000 BCE.

  2. The 1900s · Americas

    Armenian, Syrian and Jewish immigrants brought bulgur to North America in the 20th century.

On the table

Dishes made with bulgur

3 dishes in the catalogue use it.

  • Gulûl

  • Kaz tiridi

    Türkiye

  • Serbizêr

Dish lists come from Wikidata; a dish counts when its recorded ingredients include bulgur.

Good to know

Diet and allergens: bulgur in detail

These notes describe the plain ingredient. Packaged and prepared products vary, so read the label; for allergies and medical diets ask a doctor or dietitian.
Allergens
Contains: wheat, gluten cerealsChecked and not found: soy, eggs, fish, milk, lupin, celery, sesame, mustard, peanuts, molluscs, sulphites, tree nuts, crustaceans.
Animal origin
No animal ingredients foundChecked and not found: egg, fish, meat, dairy, honey, insect, gelatin, poultry, bone char, shellfish, other animal, animal fining, animal rennet.
Gluten
Contains
Alcohol
None
Caffeine
None
Pork
None

Family

Related forms

Made from
wheat (crushed, dried, parboiled)

Cooked together

Ingredients that go into the same catalogued dishes.
Photo credits for this page (1)

Around the world

What bulgur is called

Names in 53 languages, from Wikidata.

  • Spanish

    bulgur

  • French

    boulghour · boulgour

  • Italian

    bulgur

  • Portuguese

    triguilho

  • German

    Bulgur · Boulghour · Bulghur · Burghul

  • Dutch

    bulgur

  • Greek

    πλιγούρι · πουργούρι

  • Turkish

    bulgur

  • Russian

    булгур

  • Polish

    bulgur

  • Arabic

    برغل · بُرْغُل

  • Persian

    بلغور

Show all 53 languages

  • Albanian

    Bullguri

  • Armenian

    Բլղուր

  • azb

    یارما

  • Azerbaijani

    bulqur

  • Basque

    bulgur

  • Belarusian

    булгур

  • Belarusian (Taraskievica orthography)

    булгур

  • Bulgarian

    булгур

  • Catalan

    bulgur · bulghur · búrgul · burghul

  • Central Kurdish

    ساوەر

  • Chinese

    布格麦

  • Corsican

    Bulguru

  • Croatian

    burgul

  • Czech

    bulgur

  • Danish

    bulgur

  • Egyptian Arabic

    برغل

  • Esperanto

    bulguro

  • Estonian

    bulgur

  • Finnish

    bulgur

  • Galician

    bulgur

  • Hebrew

    בורגול

  • Hungarian

    bulgur

  • Indonesian

    bulgur

  • Japanese

    ブルグル · ブルグール · ブルグァ

  • Javanese

    bulgur

  • Kazakh

    булгур

  • Korean

    불구르

  • Kurdish

    savar

  • Latin

    purgurium

  • Latvian

    Bulgurs

  • Low German

    Bulgur · Wetengrütt

  • Macedonian

    булгур

  • Norwegian Bokmål

    bulgur

  • Norwegian Nynorsk

    bulgur

  • Punjabi

    ਬੁਲਗੁਰ

  • Romanian

    bulgur

  • Serbian

    bulgur

  • Sindhi

    ڏارو · ڏريو

  • Slovenian

    bulgur

  • Swedish

    bulgur

  • Telugu

    బుల్గుర్

  • Ukrainian

    булгур · бургул

Sources and credits

Data

Wikidata item: Q250432

Photos

Photo: Johann Jaritz · CC BY-SA 3.0 at · Wikimedia Commons