Did you know that Bulgar has some impressive health benefits? This humble grain is packed with fiber, protein, and vitamins, making it a great addition to any diet. Read on to learn more about the health benefits of bulgur and how to include it in your meals.


Bulgur Wheat Nutrition Facts

Bulgur offers plenty of benefits and is an excellent source of several vitamins and minerals. Here are some of the key nutritional facts about bulgur:

  • 106 grams of carbohydrates
  • 17 grams of protein
  • 18 grams of fiber
  • 1.9 grams of fat
  • 24 milligrams of sodium
  • 574 milligrams of potassium

The value above is based on one cup of bulgur, which has a calorie of 479. Additionally, bulgur is an excellent nutritional source of essential vitamins and minerals, including:

  • Folate: This B-vitamin is important for pregnant women because it helps prevent certain congenital disabilities.
  • Manganese: This mineral is involved in energy production, bone health, and wound healing.
  • Magnesium: Magnesium is essential for many processes in the body, including muscle and nerve function, blood sugar control, and blood pressure regulation.
  • Iron: This mineral is necessary for transporting oxygen in the blood and cell growth.
  • Phosphorus: Phosphorus is involved in the structure of bones and teeth, helps with energy production, and aids in kidney function.
  • Zinc: Zinc is needed for a healthy immune system, wound healing, and a proper sense of taste and smell.
  • Bulgur is also a good source of thiamin, riboflavin, niacin, and vitamins B6 and E.

Health Benefits of Bulgur

There are many health benefits of bulgur wheat, some of which are listed below:

Bulgar Helps in Digestion Problems

Bulgur is a good fiber source, essential for digestive health. The fiber in bulgur helps keep the digestive system running smoothly and can help to relieve constipation and other digestive problems.

In addition to its high fiber content, bulgur also contains prebiotic fiber, which feeds the helpful bacteria in the gut and promotes a healthy microbiome.

Bulgar Helps Strengthens Bones

Bulgur is a good source of several essential minerals for bone health, including manganese, phosphorus, and magnesium. These minerals are involved in bone formation and maintenance, and a diet that includes adequate amounts can help prevent osteoporosis and other bone-related problems.

Eating bulgur wheat may also help increase bone density and reduce the risk of fractures.

Bulgar May Reduced Risk of Metabolic Syndrome

A metabolic syndrome is a group of risk factors that increase the likelihood of developing heart disease, stroke, and type 2 diabetes. These risk factors include high blood pressure, blood sugar, and excess abdominal fat.

Studies have shown that eating whole grains like bulgur wheat can help to reduce the risk of metabolic syndrome. It may be because whole grains help to regulate blood sugar levels and improve insulin sensitivity.

Bulgar is Good for the Heart

The nutrients in bulgur wheat can help to promote heart health. The fiber in bulgur helps lower cholesterol levels, and potassium can help keep blood pressure in check. Additionally, the magnesium in bulgur helps to protect against heart disease.

Bulgar May Reduced Risk of Type Diabetes

Eating bulgur wheat has been linked with a reduced risk of type 2 diabetes. It may be due to the grain’s high fiber and magnesium content. Fiber helps regulate blood sugar levels, while magnesium helps improve insulin sensitivity.

Bulgar Increases Immunity

Bulgur is a good source of several essential vitamins and minerals for immunity, including zinc, iron, and folate. These nutrients help to keep the immune system strong and can help to protect against infections and diseases.

Eating bulgur wheat may also help reduce the severity of colds and other illnesses.

Bulgar Helps to Boost the Circulation of Blood

The iron in bulgur wheat helps carry oxygen, and magnesium helps relax blood vessels. These effects can help improve circulation and reduce the risk of heart disease.

Bulgar Fights Against Childhood Asthma

A diet that includes bulgur wheat may help to protect against childhood asthma. High magnesium concentration reduces asthma attack severity.

Bulgar Helps to Prevent Chronic Diseases

The nutrients in bulgur wheat can help to protect against several chronic diseases, including heart disease, cancer, and diabetes. The fiber helps lower cholesterol levels, and the magnesium helps regulate blood sugar levels. Additionally, the antioxidants in bulgur help protect cells from damage and reduce the risk of disease.

Bulgar Aids Sleep

The magnesium in bulgur wheat can help to promote restful sleep. Additionally, the tryptophan in bulgur wheat can also help to induce sleep.

Eating a bowl of bulgur wheat before bed may help to improve sleep quality and reduce the risk of insomnia.

Bulgar Helps Speed Growth in Children

Bulgur wheat is a good source of several essential vitamins and minerals for growth, including iron, zinc, and phosphorus. These nutrients help build strong bones and teeth and promote healthy tissue growth.

Bulgar Helps in Weight Loss

Bulgur can be a helpful addition to your fitness and diet routine if you’re trying to lose weight. The high fiber content of bulgur helps fill you up and keeps you satisfied after meals. Additionally, the protein in bulgur can help in weight management by helping build muscle mass.

Bulgar Helps to Reduce the Chances of Gallstones

Eating a diet that includes bulgur wheat may help reduce the risk of gallstones. The bulgur fiber helps bind cholesterol and prevents it from being deposited in the gallbladder. Additionally, the magnesium in bulgur relaxes the gallbladder muscles and helps expel stones.

Discover different ways how you can include bulgur in your daily diet. Get a FREE copy of my Superfood Cookbook.


  1. How to Cook Bulgur & Recipes – EatPlant-Based
  2. Bulgur: One Of The World’s Best Foods For Weight Loss (ordinaryvegan.net)
  3. Bulgur Wheat: Nutrition, Benefits, and How to Cook It (healthline.com)
  4. Bulgur Wheat: Health Benefits, Nutrients, Preparation, and More (webmd.com)
  5. Bulgur, dry nutrition facts and analysis. (nutritionvalue.org)


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