Bulgur glycemic index
Bulgur has a glycemic index of 47, which is low. A 150 g serving (about 1 cup cooked) has a glycemic load of 10 (low).
Also known as: bulgur wheat, bulghur, cracked wheat
- Serving150 g
- Available carbs21 g
- Fiber6.8 g
- Sugars0.2 g
- Protein4.6 g
- Calories125 kcal
Serving: about 1 cup cooked.
What to know
Bulgur is parboiled cracked wheat with a low GI, lower than couscous or rice. It is the base of tabbouleh and a great high-fiber swap for rice.
Glycemic load by portion size
GI stays the same whatever you eat, but glycemic load scales with the amount: eating twice as much doubles the effect on blood sugar.
| Amount | Available carbs | Glycemic load | |
|---|---|---|---|
| 50 g | 7.1 g | 3 | Low |
| 100 g | 14 g | 7 | Low |
| 150 g · about 1 cup cooked | 21 g | 10 | Low |
| 300 g · double serving | 42 g | 20 | High |
What the studies found
The value of 47 is the median of 5 published measurements in the International Tables of Glycemic Index (2021). Results are fairly consistent (46 to 53).
Each dot is one study. Green dots followed the ISO 26642 standard method.
- 46 · Canada 1985
- 46 · Canada 1984
- 47 · Canada 1988
- 50 · Lebanon 2009
- 53 · Canada 1985
Bulgur compared with other grains & rice
Similar low-GI foods
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Frequently asked questions
Is bulgur low glycemic?
Yes. With a GI of 47, bulgur is in the low range (55 or less).
What is the glycemic load of bulgur?
A 150 g serving (about 1 cup cooked) has a glycemic load of 10, which is low. Glycemic load combines GI with the amount of carbohydrate in the portion: 10 or less is low, 11 to 19 medium and 20 or more high.
Can people with diabetes eat bulgur?
With a GI of 47 and a low glycemic load per serving, bulgur usually fits a diabetes-friendly diet in normal portions. Everyone responds differently, so talk to your doctor or dietitian about your plan.
How many carbs are in bulgur?
A 150 g serving has about 28 g of total carbohydrate, including 6.8 g of fiber, leaving 21.2 g of available carbohydrate (the part that raises blood sugar). Per 100 g: 18.6 g of carbohydrate.
Nutrition facts
| per 100 g | Serving (150 g) | |
|---|---|---|
| Calories | 83 kcal | 125 kcal |
| Carbohydrates | 19 g | 28 g |
| Available carbs | 14 g | 21 g |
| Fiber | 4.5 g | 6.8 g |
| Sugars | 0.1 g | 0.2 g |
| Protein | 3.1 g | 4.6 g |
| Fat | 0.2 g | 0.4 g |
Source: USDA FoodData Central, Bulgur, cooked (SR Legacy, FDC 170287). Available carbohydrate = total carbohydrate minus fiber.
Sources: Atkinson FS, Brand-Miller JC, Foster-Powell K, Buyken AE, Goletzke J. International tables of glycemic index and glycemic load values 2021: a systematic review. Am J Clin Nutr. 2021;114(5):1625–1632. USDA FoodData Central. How we calculate each value: Methodology & sources.
Data last reviewed 2026-09-29.