Bulgur cooked earns a 'Good' FoodScore of 65/100, primarily due to its significant fiber content and status as a minimally processed whole grain.
Provides 4.5g of fiber per 100g serving, contributing to daily fiber goals.
A minimally processed (NOVA 1) whole grain, offering more nutritional integrity than refined grains.
Contains only 5mg of sodium and 0g of added sugar per 100g.
Offers 3.08g of protein per 100g, a modest contribution to daily intake.
Its 65/100 FoodScore indicates a nutrient-dense choice for a grain.
Scores +9 points above the grain category average (56/100 across 107 foods).
Fiber
4.5g
16% of Daily Value
Protein
3.08g
6% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
5mg
0% of Daily Value
+
What it brings to the table
Fiber (4.5g)+5
Whole food (NOVA 1)+10
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What holds it back
Nothing significantly penalised here. Well done.
Why it scores 65
Bulgur cooked achieves a 'Good' FoodScore of 65/100, largely driven by its favorable nutritional profile as a whole grain. A significant bonus comes from its fiber content, providing 4.5g per 100g serving, which is beneficial for digestive health and satiety. As a minimally processed food (NOVA class 1), bulgur receives a substantial bonus, reflecting its natural state and lack of industrial alteration. This contrasts sharply with ultra-processed grains that often contain added sugars, unhealthy fats, and artificial ingredients. Bulgur contains no added sugar and a very low sodium content of 5mg per 100g, avoiding common penalties associated with many processed foods. While its protein content of 3.08g per 100g is modest, it contributes to overall nutrient density. To achieve a higher score, bulgur would need to naturally contain higher amounts of certain micronutrients like potassium or calcium, or a greater density of protein, though its current profile is already quite strong for a grain.
Health benefits
What the nutrients in bulgur cooked actually do for you, grounded in established dietary science.
Supports Digestive Health
Bulgur is an excellent source of dietary fiber, with 4.5g per 100g serving. This fiber is crucial for maintaining regular bowel movements and preventing constipation. Adequate fiber intake also supports a healthy gut microbiome, as it acts as a prebiotic, feeding beneficial gut bacteria. The NIH recommends a daily fiber intake of 25-38g for adults, making bulgur a valuable contributor to meeting these guidelines. Including bulgur in your diet can help promote overall digestive wellness.
Aids Blood Sugar Management
As a whole grain, bulgur has a lower glycemic index compared to refined grains, which can be beneficial for blood sugar control. Its 4.5g of fiber per 100g helps slow the absorption of glucose into the bloodstream, preventing rapid spikes in blood sugar levels. This makes bulgur a suitable carbohydrate choice for individuals managing diabetes or those aiming to maintain stable energy levels. Dietary guidelines emphasize the importance of choosing whole grains over refined grains for better metabolic health outcomes.
Contributes to Satiety and Weight Management
The combination of fiber (4.5g) and protein (3.08g) in bulgur can contribute to increased satiety, helping you feel fuller for longer. This can be particularly helpful for weight management, as it may reduce overall calorie intake by curbing hunger and preventing overeating. Foods that promote satiety are often lower in calorie density while still providing essential nutrients. Incorporating bulgur into meals can be a strategy to manage appetite without sacrificing nutritional value.
Provides Essential Minerals
Bulgur offers several important minerals, including iron (0.96mg, 5% DV), magnesium (32mg, 8% DV), and zinc (0.57mg, 5% DV) per 100g serving. Iron is vital for oxygen transport and energy production, while magnesium plays a role in over 300 enzymatic reactions, including muscle and nerve function, and blood glucose control. Zinc is important for immune function and wound healing. While these amounts are modest per serving, they contribute to your daily intake of these crucial micronutrients, supporting various bodily functions.
Bulgur cooked earns a 'Good' FoodScore of 65/100, primarily due to its significant fiber content and status as a minimally processed whole grain.
How to eat it
Bulgur is a versatile whole grain, commonly used in Middle Eastern and Mediterranean cuisines. It serves as an excellent base for salads, pilafs, and as a side dish, offering a nutty flavor and chewy texture. Typically, it's prepared by soaking or simmering, making it a quick-cooking grain. A standard serving size is around 100g cooked, which can be easily incorporated into various meals to boost fiber and whole grain intake.
For a quick meal, prepare bulgur by soaking it in hot water for 15-20 minutes, then fluff with a fork.
Use bulgur as a base for grain bowls, combining it with roasted vegetables, lean protein, and a light dressing for a balanced meal.
Incorporate bulgur into salads like tabbouleh, mixing it with fresh herbs, tomatoes, and cucumber for a refreshing side dish.
Substitute bulgur for rice or couscous in recipes to increase fiber content and add a different texture.
Store uncooked bulgur in an airtight container in a cool, dry place to maintain freshness for several months.
Things to keep in mind
Bulgur is a wheat product, so individuals with celiac disease or wheat allergies must avoid it. For those unaccustomed to a high-fiber diet, consuming large amounts of bulgur suddenly may cause temporary gastrointestinal discomfort such as bloating or gas. It is advisable to gradually increase fiber intake and ensure adequate fluid consumption to minimize these effects. There are no other widely documented cautions or significant drug interactions for bulgur at normal serving sizes.
Yes, bulgur is considered a healthy whole grain. It scores 65/100 on FoodScore, indicating a good nutritional profile. It is rich in dietary fiber (4.5g per 100g), low in sodium (5mg), and contains no added sugar, making it a beneficial addition to most diets. Its status as a minimally processed food also contributes to its health benefits.
Is bulgur good for weight loss?
Bulgur can be beneficial for weight loss due to its high fiber content (4.5g per 100g) and moderate protein (3.08g). Fiber and protein contribute to satiety, helping you feel full longer and potentially reducing overall calorie intake. As a whole grain, it also provides sustained energy without rapid blood sugar spikes.
Is bulgur processed?
Bulgur is a minimally processed whole grain, classified as NOVA class 1. It is made from cracked wheat berries that have been parboiled, dried, and then cracked. This process retains most of the grain's nutritional components, unlike highly refined grains that undergo extensive processing.
How do you cook bulgur?
Bulgur is typically cooked by soaking or simmering. For fine bulgur, simply soak it in hot water or broth for 15-20 minutes until tender, then fluff with a fork. Coarser bulgur may require simmering in water for about 10-15 minutes, similar to rice, until the liquid is absorbed and the grain is tender. The ratio is usually 1 part bulgur to 2 parts liquid.
What can I use instead of bulgur?
If you're looking for a substitute, similar whole grains include quinoa, which is also high in protein and fiber, or couscous (though often refined, whole wheat couscous is an option). For a gluten-free alternative, consider brown rice or millet. Each offers a different texture and flavor profile but can serve a similar role in dishes.
Does bulgur contain gluten?
Yes, bulgur is made from wheat and therefore contains gluten. Individuals with celiac disease or gluten sensitivity should avoid bulgur and opt for naturally gluten-free grains like quinoa, rice, or corn. Always check food labels to ensure products are certified gluten-free if you have dietary restrictions.
Is bulgur good for heart health?
Bulgur can contribute to heart health primarily due to its high fiber content. Dietary fiber, particularly soluble fiber, is known to help lower LDL cholesterol levels. Additionally, as a whole grain with no added sugar and very low sodium, it aligns with dietary recommendations for maintaining cardiovascular wellness. It also provides some magnesium, which supports healthy blood pressure.