Bulgur Wheat

Nutritional Value (Per 100g cooked)
Nutrient Amount
Calories ~83 kcal
Carbohydrates ~18.6 g
Protein ~3.1 g
Fat ~0.2 g
Fiber ~4.5 g
Iron ~0.96 mg
Magnesium ~32 mg
Folate (B9) ~18 µg
Glycemic Index Low (around 46)
Note: Bulgur is a whole grain and a good source of complex carbohydrates, plant-based protein, and fiber.

Health Benefits
1. Supports Digestive Health
Rich in fiber, bulgur helps prevent constipation and supports gut bacteria.
2. Heart Health
Whole grains like bulgur can lower cholesterol and reduce heart disease risk.
3. Helps in Weight Management
High fiber and low fat content promote satiety and reduce overeating.
4. Regulates Blood Sugar
Low glycemic index = slower blood sugar rise = good for diabetics (in moderation).
5. Nutrient Dense
Contains important minerals like magnesium, iron, and B-vitamins.

Common Culinary Uses
• Tabbouleh salad
• Pilafs (like rice pilaf)
• Soups & stews (adds bulk and texture)
• Veggie burgers or patties
• Stuffed vegetables (e.g., bell peppers)
• Breakfast porridge (like oatmeal)