Every 100 kcal of bulgur brings 3.7 g of protein. On that measure it ranks 32nd of the 111 grains in this database and 551st of all 796 foods on the site. Measured by weight instead, its 3.08 g per 100 g ranks 96th in its group.
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.
USDA lists 0.24 g of fat per 100 g of bulgur, too little for a protein-to-fat ratio to mean much.
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 quoted here is measured by volume at 182 g, and it covers about 11% of the 50 g FDA Daily Value for protein.
Parboiled cracked wheat; cooks in minutes because it is pre-steamed.
Serving sizes
Protein in common portions of bulgur
Protein and calories in Bulgur for 100 g, the site serving and USDA household portions.
Portion
Weight
Protein
Calories
100 g
100 g
3.08 g
83 kcal
1 cup cooked (serving used here)
182 g
5.6 g
151 kcal
1 tbsp
8.4 g
0.3 g
7 kcal
Portion weights are the household measures listed on the USDA record; protein and calories scale from the per-100 g figures.
Amino acids
Essential amino acids in bulgur
The nine essential amino acids in Bulgur, per 100 g, per serving and per gram of protein.
Amino acid
Per 100 g
Per serving
mg per g protein
leucine
0.208 g
0.38 g
68
lysine
0.085 g
0.15 g
28
valine
0.139 g
0.25 g
45
isoleucine
0.114 g
0.21 g
37
threonine
0.089 g
0.16 g
29
phenylalanine
0.145 g
0.26 g
47
methionine
0.048 g
0.09 g
16
histidine
0.071 g
0.13 g
23
tryptophan
0.048 g
0.09 g
16
Per-100 g values are the amino acid analysis on the USDA record. The serving and per-gram-of-protein columns are arithmetic on those values; they are not a protein quality score.
SampleWhat goal trends look like after a week
109 g
Average per logged day
4 of 7
Days goal met
71%
Complete-protein share
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Sample figures for one made-up week against a 110 g goal, not your data. Red bars met the goal. Your own log fills this in with Premium.
Related
Other grains by protein per calorie
Swap for more protein per calorie
Amaranth - 3.7 g per 100 kcal, 9.3 g per 1 cup cooked
3.08 g. The 1 cup cooked serving used on this page weighs 182 g and so carries 5.6 g.
How much protein do you get per 100 calories of bulgur?
3.7 g. That figure divides its 3.08 g of protein per 100 g by its 83 kcal per 100 g, so it does not depend on serving size.
Is the protein in bulgur complete?
No. On its own, the protein in bulgur is short of at least one essential amino acid; other protein sources across the day fill the gap.
What share of the protein Daily Value is one serving of bulgur?
About 11%. One 1 cup cooked serving has 5.6 g, and the FDA Daily Value for protein is 50 g.
Figures from USDA FoodData Central record #170287 (Bulgur, cooked), SR Legacy data. USDA data is in the public domain. Values are the published reference figures for that record, not lab measurements for a specific brand or batch.