Cooked bulgur is one of the lower-calorie grains — 83 per 100g, with 4g of fiber per cup. It's the base of tabbouleh and works as a quick rice-substitute since it rehydrates in just hot water. Comes in fine, medium, and coarse grades for different textures.
Calories scale with portion. Here's how a typical bulgur serving translates in your tracker:
Balanced — bulgur sits in a moderate range and fits weight loss, maintenance, or muscle gain when portioned to your daily target.
How bulgur stacks up on calories and protein against foods people commonly compare it to:
Point your iPhone camera at bulgur and Spotwell's on-device AI estimates the portion and macros in under a second — no manual entry, no barcode hunting.
Download on theApp StoreBulgur has approximately 83 calories per 100g (cooked). A typical serving — 1 cup, cooked (182g) — comes in at 151 calories.
3.1g of protein per 100g (cooked). That puts bulgur at roughly 3.7g of protein per 100 calories — a useful lens when comparing to other grains sources.
The simplest method: weigh it on a kitchen scale, then enter grams in your tracker. With Spotwell, you can skip the scale — point the camera at the plate and the AI estimates the portion in under a second. Adjust the value if it looks off.
It depends on your overall calorie target. Bulgur is naturally low-calorie at 83 kcal per 100g (cooked), so it's easy to fit into a deficit.