Bulgur has a low glycemic index of 48 (typical range 43 to 53). A serving of 1 cup (182 g) has a glycemic load of 12, which is medium. Per 100 g it provides 83 calories, 3.1 g protein, 18.6 g carbohydrate (4.5 g fiber, 0.1 g sugars) and 0.2 g fat.
Serving used for glycemic load: 1 cup (182 g).
| Nutrient | Per 100 g | Per serving |
|---|---|---|
| Calories | 83 kcal | 151 kcal |
| Protein | 3.1 g | 5.6 g |
| Carbohydrate | 18.6 g | 33.8 g |
| Fiber | 4.5 g | 8.2 g |
| Sugars | 0.1 g | 0.2 g |
| Fat | 0.2 g | 0.4 g |
| Saturated fat | 0 g | 0.1 g |
| Sodium | 5 mg | 9 mg |
| Potassium | 68 mg | 124 mg |
Other grains with a lower glycemic load per serving:
| Food | GI | GL / serving |
|---|---|---|
| Couscous | 65 | 12 |
| Teff | 57 | 10 |
| Hulled Barley | 25 | 6 |
Bulgur has a glycemic index of 48, which is low (low is 55 or under, high is 70 or over). The glycemic load of a 1 cup (182 g) serving is 12, which is medium.
Glycemic load is the better guide, because it accounts for portion size. A serving of bulgur has a glycemic load of 12 (medium). Eating it with protein, fat or fiber slows absorption further. This is general information, not medical advice; people with diabetes should follow their clinician's guidance.
Bulgur has 83 calories per 100 g, and about 151 calories in a 1 cup (182 g) serving.
Bulgur is NOVA group 1: unprocessed or minimally processed.
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Open the free web appGlycemic index: NutriOptio's reference table, compiled from the University of Sydney GI database and the international tables of glycemic index and glycemic load; the range reflects variation across studies, ripeness and preparation. Nutrition: USDA FoodData Central, SR Legacy, “Bulgur, cooked” (FDC 170287). Glycemic load = GI × available carbohydrate (carbohydrate minus fiber) per serving ÷ 100. Nutri-Score computed with the 2017 general-food algorithm. NOVA group 1 follows from the NOVA definition: a whole food, only cleaned, dried or cooked.
General information, not medical advice.
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