Protein in Bulgur Wheat: How Much per 100g and per Portion
Raw bulgur wheat contains 10.6g of protein per 100g. This makes it one of the higher-protein grain options, ranking 3rd out of 17 similar foods on this site for protein content. For every 100 kcal, bulgur wheat provides 3g of protein, with protein accounting for 12% of its total energy.
CoFID 11-904 · Wheat, bulgur, raw
What the numbers say
- Protein per calorie. Bulgur wheat provides 3g of protein for every 100 kcal. Protein makes up 12% of its total energy content.
- Fibre content. A 100g amount of raw bulgur wheat contains 6.7g of dietary fibre.
- Low in fat and sugar. Based on UK front-of-pack colour coding, bulgur wheat is rated ‘low’ for fat, saturated fat, sugars, and salt.
- Contribution to reference intake. A 100g amount of raw bulgur wheat supplies 21% of the UK reference intake for protein for an average adult.
Bulgur Wheat macros per 100g
| Per 100g | Amount | % RI | Colour |
|---|---|---|---|
| Energy | 352 kcal 1,499 kJ |
18% | – |
| Protein | 10.6g | 21% | – |
| Fat | 2g | 3% | low |
| of which saturates | 0.3g | 1% | low |
| Carbohydrate | 77.8g | 30% | – |
| of which sugars | 1.1g | 1% | low |
| Fibre | 6.7g | – | – |
| Salt | 0.01g | 0% | low |
% RI is the share of the adult reference intake used on UK food labels (protein 50g, energy 2,000 kcal). Label colour applies the FSA front-of-pack bands for fat, saturates, sugars and salt per 100g. “Trace” means CoFID reports only a trace amount.
Protein in bulgur wheat by amount
| Amount | Protein | kcal | Carbs | Fat |
|---|---|---|---|---|
| 40g | 4.2g | 141 | 31.1g | 0.8g |
| 60g | 6.4g | 211 | 46.7g | 1.2g |
| 80g | 8.5g | 282 | 62.2g | 1.6g |
Example amounts for comparison, not recommended portions. Weigh your own serving.
Amount of bulgur wheat for 20g or 30g of protein
- To get 20g of protein from bulgur wheat alone, you would need an amount of 189g (raw weight), which also contains 664 kcal.
- For a larger 30g protein target from this single source, the required amount is 283g (raw weight), providing 996 kcal and 220g of carbohydrates.
- The nutrition data is for the raw, uncooked product. Bulgur wheat absorbs a significant amount of water when cooked, so the final cooked weight will be much higher.
How it compares with other grain foods
With 10.6g of protein per 100g, raw bulgur wheat ranks highly within its food group, placing 3rd out of 17 grain foods on our site. Its protein content is comparable to porridge oats (10.9g) and slightly higher than a plain bagel (10.0g) or white bread (8.7g). When measured by protein density, however, it ranks 11th in its group. This is because it provides 3.0g of protein per 100 kcal, which is less than foods like plain bagels or white bread (both 3.7g per 100 kcal), which are less energy-dense overall.
| Per 100g | Protein | kcal | Protein per 100 kcal |
|---|---|---|---|
| Bulgur Wheat | 10.6g | 352 | 3g |
| Porridge Oats | 10.9g | 381 | 2.9g |
| Plain Bagel | 10g | 273 | 3.7g |
| White Bread | 8.7g | 236 | 3.7g |
| Crumpets | 6.9g | 207 | 3.3g |
Quick answers
Is bulgur wheat a good source of protein?
Bulgur wheat provides 10.6g of protein per 100g (raw), which is a higher amount than many other common grain foods like white bread and crumpets.
How much protein is in a 60g portion of bulgur wheat?
An amount of 60g of raw bulgur wheat contains 6.4g of protein, along with 46.7g of carbohydrates and 211 kcal.
Is bulgur wheat high in fat or sugar?
No, bulgur wheat is low in fat, saturated fat, and sugars. A 100g amount of the raw grain contains just 2.0g of fat and 1.1g of sugars.
When to speak to a GP or dietitian
- This food contains cereals containing gluten, one of the 14 allergens that UK food law requires to be declared. If you have coeliac disease or a wheat allergy, follow the plan from your GP or allergy clinic and check labels on the products you buy.
- If tracking protein or calories starts to feel stressful or takes over your day, talk to your GP. Our safety note lists support services.