Is bulgur wheat gluten-free?

No, bulgur wheat contains gluten as it is made from wheat.

How can I prepare bulgur wheat pilaf?

You can prepare bulgur pilaf by cooking bulgur in vegetable or chicken broth and adding vegetables and spices.

Yes, bulgur can be a great addition to salads for added texture and nutrition.

Grains

Bulgur wheat pilaf is a nutritious grain dish made from whole grain bulgur, offering a hearty and healthy option packed with fiber and protein.

Per 100 g

118 kcal

1 cup cooked

214 kcal

(182 g)

Protein	Carbs	Fat
4.5 g / 100g	25.4 g / 100g	0.2 g / 100g

Where the calories come from

Protein 15% · Carbs 84% · Fat 1%

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

1 cup cooked (182 g, 214 kcal) is 11% of a 2,000 kcal day. 2,000 kcal is the reference day used on nutrition labels, not a personal target.
Burning 1 cup cooked takes about 52 min of brisk walking. Estimate for a 70 kg adult walking briskly (about 4 kcal a minute).

Bulgur Wheat Pilaf 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 Wheat Pilaf	118	4.5 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
1 cup cooked	182 g	214 kcal
1/2 cup cooked	91 g	107 kcal

7/10

High in fiber, making it a filling option that can aid in weight loss.

Is bulgur wheat gluten-free?: No, bulgur wheat contains gluten as it is made from wheat.
How can I prepare bulgur wheat pilaf?: You can prepare bulgur pilaf by cooking bulgur in vegetable or chicken broth and adding vegetables and spices.
Can I use bulgur in salads?: Yes, bulgur can be a great addition to salads for added texture and nutrition.

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