Is bulgur salad high in fiber?

Yes, it's a good source of dietary fiber.

Can I use quinoa instead of bulgur?

Yes, quinoa is a great substitute.

A simple lemon olive oil dressing enhances the flavors.

Grains

A refreshing bulgur salad enriched with fresh herbs and lemon dressing.

Per 100 g

120 kcal

Cup

240 kcal

(200 g)

Protein	Carbs	Fat
4 g / 100g	25 g / 100g	1 g / 100g

Where the calories come from

Protein 13% · Carbs 80% · Fat 7%

Share of energy: 4 kcal per gram of protein and carbs, 9 kcal per gram of fat.

Cup (200 g, 240 kcal) is 12% of a 2,000 kcal day. 2,000 kcal is the reference day used on nutrition labels, not a personal target.
Burning cup takes about 59 min of brisk walking. Estimate for a 70 kg adult walking briskly (about 4 kcal a minute).

Bulgur Salad with Herbs is number 1 of 6 by calories per 100 g, lowest first. The similar foods average 137 kcal per 100 g.

Food	kcal / 100 g	Protein / 100 g
Bulgur Salad with Herbs	120	4 g
Nutty Barley Salad	120	4 g
Turmeric Rice Salad	130	3 g
Wild Rice Pilaf with Cranberries	140	4 g
Apple Cinnamon Quinoa	143	4.1 g
Bulgur and Roasted Veggie Bowl	150	5 g

Nutrition data updated June 13, 2026.

Serving	Grams	Calories
Cup	200 g	240 kcal
Serving	100 g	120 kcal

8/10

Low-calorie and packed with nutrients; perfect for light meals.

Is bulgur salad high in fiber?: Yes, it's a good source of dietary fiber.
Can I use quinoa instead of bulgur?: Yes, quinoa is a great substitute.
What dressing works best for this salad?: A simple lemon olive oil dressing enhances the flavors.

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