Bulgur: Nutrients, What Research Shows and Safety

Bulgur is wheat (usually durum, Triticum durum) that has been cooked, dried and cracked into grains of different sizes. Because it is pre-cooked, it needs only soaking or a short simmer, and it is the base of dishes such as tabbouleh and pilafs. It is made from wheat, so it contains gluten. This page covers bulgur as a food, apart from cracked wheat and wheat flour.

Read this first

• Bulgur contains gluten. It is wheat; NIDDK lists wheat types such as durum as gluten sources. Bulgur is not safe for celiac disease. [1] (NIDDK's page does not name bulgur itself, but bulgur is made from wheat.)
• Wheat allergy: wheat is a common allergen. For trouble breathing or swelling of the face or throat, call 911. [2]
• Whole grain or not: the USDA bulgur item has 12.5 g fiber per 100 g dry, which is high for a wheat product. [3] We did not read a source on how much bran is removed from different bulgur types, so check the label.
• Evidence in one line: in a 4-week trial of 148 adults with overweight, bulgur did not differ from rice or quinoa for body measures and blood tests; there is no bulgur-specific evidence of a disease benefit in what we read. [4]

What is in it (USDA values)

The values are for cooked bulgur (USDA FoodData Central item 170287, SR Legacy), with the USDA household portion of 1 cup cooked, 182 g. [5] Dry bulgur (item 170688) has 342 kcal, 12.29 g protein and 12.5 g fiber per 100 g (1 cup dry is 140 g). [3]

% Daily Value uses the FDA 2016 Daily Values; values vary with the type of bulgur and the cooking liquid. Cooked and dry numbers must not be mixed: cooked bulgur holds about 78 g water per 100 g. [5]

Plant compounds: we did not read a source that measured named compounds in ordinary bulgur for this page.

What research says

Eaten as food vs other forms. The studies above used bulgur as food (the trial) or lab experiments; no supplement is involved.

How much is a normal serving

Safety, allergy and medicines

• Celiac disease: gluten in wheat triggers an immune attack on the small intestine in people with the disease; about 1% of people worldwide have it and many are undiagnosed. [13] NIDDK lists wheat and its types (durum, emmer, semolina, spelt), barley and rye as gluten sources. [1] In the US a "gluten-free" label means under 20 parts per million of gluten. [1] [14] Do not stop eating gluten before testing, because results may then be inaccurate. [1]
• Non-celiac gluten sensitivity and FODMAPs: many people who feel gluten sensitive do not test positive; gas from fermentation of fructans in wheat may be the cause. [15] In a double-blind trial, gluten had a specific effect in only 8% of people with self-reported sensitivity. [16]
• Wheat allergy: wheat is one of the foods that most often cause food allergy. [2] A rarer form, wheat-dependent exercise-induced anaphylaxis, appears when wheat is eaten with exercise, alcohol or anti-inflammatory pain medicines. [17] For trouble breathing or swelling of the face or throat, call 911 (or your local emergency number). [2]
• Cooked grains left out: spores of some food poisoning bacteria survive cooking and make toxins if cooked grains sit at room temperature; reheating does not remove the toxins. Cool within 1 hour and refrigerate. [11]
• Mold toxins: WHO names deoxynivalenol and zearalenone as typical wheat mycotoxins and advises discarding moldy, discolored or shriveled grains. [18]
• Phytates: whole grains contain phytate, which can reduce iron absorption in a single meal; a 2026 review of human bread studies was inconclusive about the real-life effect. [19] See antinutrients in whole grains.
• Pesticide residues: a 2026 study of bulgur processing found cooking reduced residues of many pesticides, while washing and soaking changed little. [12] The abstract does not say what levels are in shop bulgur.
• Medicines, pregnancy, kidneys, diabetes: we did not find a source we could read describing a medicine interaction with bulgur or pregnancy advice specific to it. Whole grains contain phosphorus and potassium; people with kidney disease should ask a clinician (see kidney disease, potassium and oxalates). People with diabetes should follow their care team's plan.

Choosing, storing and food safety

• Check the label for "whole" or "whole wheat" bulgur and for the grind (fine for salads, coarse for pilaf).
• Store dry bulgur in a cool, dry place and discard any that smell musty or look moldy. [18]
• Cooked bulgur is a cooked grain: cool within 1 hour, refrigerate, eat within 24 hours. [11]

Related pages

• Whole wheat
• Freekeh
• Whole wheat pasta
• Gluten, celiac disease and gluten sensitivity basics
• Beta-glucan in foods
• How much fiber per day and fiber side effects