Grains
How many calories in Bulgur Salad?
A hearty salad made with bulgur wheat and fresh herbs, flavorful and satisfying.
Per 100 g
120 kcal
1 cup
218 kcal
(182 g)
| Protein | Carbs | Fat |
|---|---|---|
| 4.5 g / 100g | 22 g / 100g | 1 g / 100g |
In numbers
Where the calories come from
Protein 16% · Carbs 76% · Fat 8%
Share of energy: 4 kcal per gram of protein and carbs, 9 kcal per gram of fat.
- 1 cup (182 g, 218 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 takes about 53 min of brisk walking. Estimate for a 70 kg adult walking briskly (about 4 kcal a minute).
Compared with similar foods
Bulgur Salad 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 | 120 | 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 12, 2026.
Serving sizes
| Serving | Grams | Calories |
|---|---|---|
| 1 cup | 182 g | 218 kcal |
| 100g | 100 g | 120 kcal |
Health score
7/10
Weight loss suitability
Low in fat and high in fiber, making it filling and supportive of weight loss.
Frequently asked questions
- Is bulgur salad healthy?
- Yes, bulgur is high in fiber and nutrients, making it a great healthy choice.
- Can I make bulgur salad ahead of time?
- Yes, it can be made in advance and stored in the fridge.
- What can I add to bulgur salad?
- Add veggies, nuts, or dressing for extra flavor.
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