Bulgur Wheat
One level US cup of bulgur wheat weighs 140 g (4.9 oz). A tablespoon is 8.8 g. Per 100 g: 342 calories and 12.3 g protein.
Measures at a glance
| Measure | Grams | Ounces | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|---|
| 1 teaspoon | 2.9 g | 0.1 oz | 9.9 | 0.36 g | 2.2 g | 0.04 g |
| 1 tablespoon | 8.8 g | 0.31 oz | 30.1 | 1.1 g | 6.7 g | 0.11 g |
| ¼ cup | 35 g | 1.2 oz | 120 | 4.3 g | 26.6 g | 0.45 g |
| ⅓ cup | 46.7 g | 1.6 oz | 160 | 5.7 g | 35.4 g | 0.61 g |
| ½ cup | 70 g | 2.5 oz | 239 | 8.6 g | 53.1 g | 0.91 g |
| 1 cup | 140 g | 4.9 oz | 479 | 17.2 g | 106 g | 1.8 g |
| 2 cups | 280 g | 9.9 oz | 958 | 34.4 g | 213 g | 3.6 g |
Raw vs cooked weight
Simmer 1 part medium bulgur in 2 parts water for 12 minutes, or soak fine bulgur in boiling water for 15 minutes.
Calories and protein stay the same when cooking; only water weight is added.
Nutrition
Bars show grams per 100 g. Calories come 13% from protein, 83% from carbs and 3% from fat.
Bulgur Wheat gets most of its calories from carbohydrates: about 13% from protein, 83% from carbs and 3% from fat. One cup (140 g) has 479 calories, 17.2 g protein and 17.5 g fiber.
How to measure
Pour it into the cup and shake gently to level. For tracking, weigh it dry on a scale before cooking.
Tips from the kitchen
- Fine bulgur only needs soaking, which is how tabbouleh is made.
- Weigh it dry for tracking.
- Toast it in a little oil before adding water for a nuttier pilaf.
Common questions
How many grams is 1 cup of bulgur wheat?
One level US cup of bulgur wheat weighs about 140 g (4.9 oz).
How many grams is 1 tablespoon of bulgur wheat?
One level tablespoon weighs about 8.8 g, and one teaspoon about 2.9 g.
How much protein is in 100 g of bulgur wheat?
100 g has 12.3 g protein, 75.9 g carbs, 1.3 g fat and 342 calories.
How much does 100 g of dry bulgur wheat weigh after cooking?
About 350 g. It absorbs water, so the weight goes up about 3.5 times while the calories stay the same.