Is bulgur wheat gluten-free?

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

How can I cook bulgur wheat?

Simmer bulgur in water or broth for about 12-15 minutes until tender.

Use bulgur in salads, as a side dish, or in various baked goods.

Grains

Bulgur wheat is a nutritious whole grain high in fiber and protein, making it a great addition to salads and sides.

Per 100 g

83 kcal

1 cup cooked

126 kcal

(140 g)

Protein	Carbs	Fat
3.1 g / 100g	18.6 g / 100g	0.2 g / 100g

Where the calories come from

Protein 14% · Carbs 84% · Fat 2%

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

1 cup cooked (140 g, 126 kcal) is 6% 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 31 min of brisk walking. Estimate for a 70 kg adult walking briskly (about 4 kcal a minute).

Bulgur Wheat 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	83	3.1 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.

8/10

Low in calories and high in fiber, bulgur wheat helps you feel full and satisfied.

Is bulgur wheat gluten-free?: No, bulgur wheat contains gluten as it is made from cracked wheat.
How can I cook bulgur wheat?: Simmer bulgur in water or broth for about 12-15 minutes until tender.
What can I use bulgur wheat for?: Use bulgur in salads, as a side dish, or in various baked goods.

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