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Bulgur: Fiber Breakdown, Calories, and Daily Value

Dense grain fiber for fullness and comfortable digestion - with FODMAP and blood sugar response in mind.

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🌿 1 serving cooked bulgur (~100 g / 3.5 oz)

Grains & Cereals

🌿 Dietary Fiber

1 serving cooked bulgur (~100 g / 3.5 oz) 4.5 g

Soluble

0.9 g (20%)

Insoluble

3.6 g (80%)

Per 100g: 4.5 g

🎯 Daily Norm

% of DV of 30g / day (1 serving)

🔥 Calories & Energy

1 serving cooked bulgur (~100 g / 3.5 oz) 83.0 kcal

Per 100g: 83.0 kcal

About 83 kcal per 100 g cooked bulgur: moderate calories with good fullness from volume.

⚡ Glycemic Index (GI)

1 serving cooked bulgur (~100 g / 3.5 oz) 47 (Moderate)

Per 100g: 47

GI 47 is moderate: energy comes more steadily than white rice, helping reduce afternoon crashes, but portion size still matters for blood sugar.

💡 Popular bulgur grinds and types

Bulgur's fiber content is tied to the bran layer and grind size, not to an 'early harvest.'

🌾 Coarse grind: dense texture, takes longer to cook, and may lead to a steadier blood sugar response.

🥣 Medium grind: a versatile option for sides, salads, and soups.

🍲 Fine grind: cooks quickly and is softer, but may digest a bit faster.

✨ Choose the grind for the dish: coarse for heartier meals, fine for quick sides.

⚡ Quick Fiber Calculator (Bulgur)

One click, no registration

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🟢 You ate 4.5 g of fiber — that is 15% of your daily norm (30 g)!

How Fiber and Nutrients in Bulgur Support Daily Wellness

How bulgur helps with weight management

Bulgur fills you up thanks to cooked grain volume, fiber, and some resistant starch: hunger does not return right away.

Satiety Score

★ ★ ★ ★ ☆ 4.2 / 5.0

Excellent fullness: volume, fiber, and resistant starch

Caloric Density 83 kcal

Moderate calorie density

Effect on digestion and gut comfort

Insoluble grain fiber supports regularity, but bulgur contains fructans: if your stomach is prone to bloating or carbohydrate sensitivity, large portions may feel heavy.

Stomach «Softness» Scale

Irritating 5 / 10 (Great baseline grain; sensitive stomachs prefer softer, well-hydrated porridge) Ideal

GI Stimulation Score 🌿 Regularity and FODMAP load Grain fiber helps move things along, while fructans can increase gas in sensitive people.

Microbiome fermentation and glycemic response

🩸 Microbiome fuel
Helpful gut bacteria in the colon feed on some soluble fiber and resistant starch.

🛡️ Butyrate production
Butyrate is important fuel for gut cells and supports the gut lining barrier.

🌿 Blood sugar buffer
Fiber and resistant starch slow carbohydrate absorption, so blood sugar rises more gently than with white rice or wheat bread.

Prebiotic value

Fiber 4.5 g Fructans and RS3

Feeds friendly bacteria

Glycemic buffer 🛡️ Moderate glycemic buffer No risk of sharp sugar drop

Culinary Physics

Raw vs Thermal Processing

How fiber properties and bioavailability change in Bulgur

🥗 Raw form

Dry bulgur from the package (already parboiled)

Dense grain outer layer: Dry bulgur keeps its insoluble fiber; before eating, it needs to be cooked or steeped.
Lutein and minerals: The golden color comes from lutein, not lycopene. Commercial parboiling partly reduces phytic acid, so iron, magnesium, and zinc are absorbed a bit better.
No 'raw' enzymes: Bulgur is not considered raw: the grain is treated with steam at about 100 °C (212 °F) or higher, so grain enzymes are already inactivated.

🔥 Thermal processing

After cooking or steeping

Softer outer layer and starch: Cooking at about 100 °C (212 °F) softens the grain and changes starch structure, but does not destroy grain fiber.
Resistant starch appears: If cooked bulgur is cooled, some starch becomes RS3: it digests more slowly and feeds the microbiome.
Easier, but not for everyone: Well-cooked bulgur is gentler on a healthy stomach, but when digestive comfort is compromised, coarse outer bran particles can feel abrasive; choose softer grains.

Culinary Constructor & Alternatives

Best Food Combinations with Bulgur

Ready-made balanced combinations from the catalog

🥗 Fiber Plate Constructor

Power Lunch

Warm Mediterranean Bulgur Tabbouleh

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Bulgur Ingredient

+4.5 g

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Parsley Ingredient

+0.7 g

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Tomato Ingredient

+1.8 g

🟢 Total in plate: 7.0 g of fiber (23% of norm)

💡 Quick prep: Cook bulgur for 12 minutes, then toss with plenty of finely chopped parsley and ripe tomatoes, and finish with lemon.

🏆 Similar High-Fiber Options

Compare the amount of fiber in other products:

🥣 Buckwheat (Cooked Groats) 2.7 g / 100g 🌽 Corn 2.7 g / 100g 🥣 Oatmeal 2.1 g / 100g 🌾 Pearl Barley 4.4 g / 100g