How much does bulgur wheat weigh after cooking?
100 g → 350 g
100 g dry → 350 g cooked. Simmer 1 part medium bulgur in 2 parts water for 12 minutes, or soak fine bulgur in boiling water for 15 minutes.
Your portion
100 gDry
350 gCooked
342Calories
12.3 gProtein
75.9 gCarbs
1.3 gFat
Calories and protein stay the same when cooking; only water weight is added.
Per 100 g: raw vs cooked
| Per 100 g | Dry (raw) | Cooked | Change |
|---|---|---|---|
| Calories | 342 | 97.7 | −71% |
| Protein | 12.3 g | 3.5 g | −71% |
| Carbs | 75.9 g | 21.7 g | −71% |
| Fat | 1.3 g | 0.37 g | −71% |
| Fiber | 12.5 g | 3.6 g | −71% |
Cooking adds water, not calories. Bulgur Wheat soaks up about 250% of its own weight in water, so 100 g of cooked bulgur wheat has only about 29% of the calories and protein of 100 g dry. Weigh it dry if you can. If you weigh it cooked, divide by 3.5 to get the dry weight.
Common questions
Should I weigh bulgur wheat raw or cooked?
Raw (dry) is more accurate because cooked weight depends on how much water was absorbed. Labels and USDA data use the dry weight.
How much protein is in 100 g of cooked bulgur wheat?
About 3.5 g, compared with 12.3 g in 100 g dry.
I weighed my cooked portion. How do I log it?
Divide the cooked weight by 3.5 to get the dry weight, then log that.