Bulgur is best known as the main grain in tabbouleh.


  • Bulgur, also known as bulgur wheat, is a member of the Poaceae botanical family.
  • Bulgur is a form of wheat that has been cleaned, boiled, dried and coarsely ground, and then sorted by size. This allows it to be cooked quickly or prepared without cooking.
  • It is commonly used in Middle Eastern and Mediterranean dishes for its nutty flavor and chewy texture when cooked.


  • Cooked bulgur is a good source of fiber, magnesium, phosphorus, niacin, and an excellent source of manganese.
    • Fiber aids in normalizing bowel movements, lowers cholesterol levels, and supports a healthy weight.
    • Magnesium assists in blood pressure regulation, bone formation, hormone secretion, and immune function.
    • Phosphorus supports bone formation, energy production, and hormone storage and activation.
    • Niacin converts food into energy and supports nervous system function.
    • Manganese promotes carbohydrate, protein and cholesterol metabolism, the formation of cartilage and bone, and wound healing.

How to Purchase, Prepare, and Store

  • Purchase bulgur year round at grocery stores.
  • Prepare bulgur by soaking — mix 1 cup of bulgur with 2 cups boiling water and let sit for 60 minutes before enjoying. You can also prepare bulgur by bringing 2 cups water to a boil, adding 1 cup bulgur, reduce heat and simmer for 15 minutes or until water is absorbed. Strain out any excess water.
  • Add bulgur to soups, casseroles, salads, or ground meats.
  • Store bulgur in an airtight container out of direct sunlight for up to six months.

Nutrition Facts

1 cup bulgur, cooked

  • Calories: 75.5
  • Protein: 2.8 g
  • Fat: 0.21 g
  • Carbohydrate: 16.9 g
  • Fiber: 4.0 g
  • Calcium: 9.1 mg
  • Iron: 0.87 mg
  • Magnesium: 29.1 mg
  • Phosphorus: 36.4 mg
  • Folate: 16.4 µg
  • Vitamin A: 0 µg

Via fdc.nal.usda.gov


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