Bulgur, properties and nutritional values

Bulgur, properties and nutritional values

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Bulgur, properties and nutritional values. All information on thebulgur, typical food of the Middle East. From recipes to matchingbulgur quinoa.

The termbulgurit typically isTurkishwhile the same food, for the Arabs, is saidburghul. The Turkish namebulgurliterally meansboiled barley, however, this dish does not seem to originate from Turkey but more from the Far Middle East. Thebulgurit was very popular throughout the Ottoman Empire and given the vast territory, there are different versions and typical recipes.

The popularity of thebulgurit is not only seen on the basis of the number of typical recipes but also on the names that have accompanied it over time: bulgur for the Turks and Bulgarians, bollgur for the Albanians, pourgouri in Greek, gurgur in Aramaic, blghowr in Armenian and Jarish in Saudi Arabia. In Saudi Arabia, Jarish literally meansBrokenand refers to coarsely ground wheat.

Bulgur, what is it

Thebulgurit is a food made up of different varieties of wheat, most often durum wheat, which has undergone a particular processing. The durum wheat grains are steamed, dried and then ground and chopped.

There are several forms ofbulgurand so they varycookingand recipes. First of all, theburghulit differs for the size of the grains, bulgur with coarser grains is mainly used for recipes for soups and soups, bulgur with finer grains is used for meatballs, cold dishes and salads.

Do not miss theraw bulgur, that is, obtained from selected durum wheat and ground to obtain a particle size suitable for cooking in just 15 - 20 minutes. Theraw bulgurkeeps allpropertyand inutritional valuesof thewhole wheatbecause it has not undergone any trialcookingnor refining.

Where to buy bulgur?

Thebulguryou can buy it in the department ofethnic cuisinelarge supermarkets, herbalists or shops specializing in natural cuisine. Those who prefer can buy bulgur by taking advantage of the online purchase.

Bulgur, property

Thebulgurit is a good source of fiber, B vitamins, phosphorus and potassium. Among its properties we mention a very common one among all whole grains: it has a rather high satiety index.

Thebulgurit can be a good alternative to rice when it comes tocold salads. Compared to white rice, thebulgurit contains more fiber and protein, has a lower glycemic index and keeps you full for longer. The glycemic index of bulgur is 48.

Bulgur, properties: nutritional values

The properties and nutritional values ​​shown below are taken fromUSDA nutritional database(United States Department of Agriculture). The nutritional values ​​listed below refer to a 100-gram serving of dry bulgur, therefore not re-hydrated (before cooking, bulgur is hydrated by soaking it for 20 - 30 minutes).

  • Bulgur - calories per 100 grams of product: 342 kcal
  • Bulgur - glycemic index: 48

Nutritional values ​​for 100 grams of dry Bulgur


  • Carbohydrates: 75.87 g
  • Fats: 1.33 g
  • Proteins: 12.29 g

Micronutrients: vitamins

  • Vitamin A: 9 IU
  • Vitamin B1 (Thiamine): 0.232 mg
  • Vitamin B2 (Riboflavin): 0.115 mg
  • Vitamin B3 (Niacin): 5,114 mg
  • Vitamin B6: 0.342 mg
  • Vitamin B9 (folate): 27 mcg
  • Vitamin E: 0.06

Micronutrients: minerals

  • Calcium: 35 mg
  • Iron: 2.46 mg
  • Magnesium: 164 mg
  • Phosphorus: 300 mg
  • Potassium: 410 mg
  • Sodium: 17 mg
  • Zinc: 1.93 mg

Other constituents:

Water: 9 g

Bulgur and quinoa

Even if there are no traditional recipes that see the combination of bulgur and quinoa, this combination is very popular in our local cuisine.

It is possible to prepare salads of bulgur and quinoa adding ingredients of your choice (carrot cut into julienne strips, corn, rocket and for carnivores, pieces of speck). As an alternative to the salad recipe, you can prepare meatballs of bulgur and quinoa in the vegetarian version (adding a zucchini pesto and cheese) or in the carnivorous version with ground beef.

For more information on recipes with Bulgur we refer you to the guide articleHow to cook bulgur.