Protein content
A 1 cup cooked serving of bulgur contains 5.6 g of protein - a moderate source of protein, about 11% of the 50 g Daily Value.
Share of this food's calories that come from protein - it is more of an energy food than a protein food.
| Serving | 1 cup cooked (182 g) |
|---|---|
| Protein per serving | 5.6 g |
| Protein per 100 g | 3.08 g |
| Calories per serving | 151 kcal |
| Protein density | 15% of calories |
| Share of 50 g Daily Value | 11% |
| Protein quality | Incomplete protein |
| Category | Grains |
| Food type | Whole food |
| USDA record | FoodData Central #170287 |
A typical 1 cup cooked serving of bulgur contains 5.6 grams of protein (3.08 g per 100 g), which makes it a moderate source of protein. That covers roughly 11% of the 50 g reference Daily Value, so it adds toward your protein total for the day.
Around 15% of the calories in bulgur come from protein, so it is more of an energy food than a protein food. It contributes to a day's protein total, but the bulk of what it delivers is energy rather than amino acids - treat it as a contributor alongside a denser source, not as the protein in a meal.
Among the 111 grains in the database, bulgur ranks 35th by protein per serving, and 456th out of all 796 foods on the site. Set against chow mein noodles, another grain entry in the database, a serving carries about 0.5 g less protein (chow mein noodles has 6.1 g per 1 cup dry).
It is an incomplete protein on its own; pairing it with other plant foods across the day covers the full range of essential amino acids. The serving above is measured by volume at 182 g. The per-100 g figure lets you compare it directly against any other food here, whatever its serving.
Parboiled cracked wheat; cooks in minutes because it is pre-steamed.
Source: USDA FoodData Central #170287 - "Bulgur, cooked" (SR Legacy, published 4/1/2019). Values are the published reference figures for that record, not lab measurements for a specific brand or batch.
Quick answers
Bulgur has 3.08 g of protein per 100 g. A typical 1 cup cooked serving (182 g) provides 5.6 g.
No. Bulgur is an incomplete protein on its own; pairing it with other protein sources across the day covers the full range of essential amino acids.
A 1 cup cooked serving of bulgur contains 5.6 g of protein, about 11% of the 50 g reference Daily Value.
Bulgur is a moderate source of protein, and about 15% of its calories come from protein, which makes it more of an energy food than a protein food. Set against chow mein noodles, another grain entry in the database, a serving carries about 0.5 g less protein (chow mein noodles has 6.1 g per 1 cup dry).
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