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Bulgur dry to cooked weight: 100 g = 409 g
Dry bulgur cooks to about 409.2% of its weight in USDA's data: 50 g dry becomes about 205 g cooked, and 100 g about 409 g. That is more water than many recipes use: bulgur soaked for a salad, in just enough water, weighs less.
Raw and cooked, both ways
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An estimate from USDA data. Cooking time, heat and the piece itself move the result.
Bulgur: every method
| Method | Yield | 100 g raw | 150 g raw | 200 g raw |
|---|---|---|---|---|
| Cooked in water | 409.2% | 409 g | 614 g | 818 g |
| Method | Raw, per 100 g | Cooked, per 100 g | Source |
|---|---|---|---|
| Cooked in water | 342 kcal · 12.3 g protein | 83 kcal · 3.1 g protein | derived from dry matter · FDC 170688, FDC 170287 |
A soft cook
USDA's dry bulgur holds 9 g of water per 100 g, and its cooked bulgur 77.8 g, a soft, well-hydrated grain. The converter holds the dry part constant: (100 − 9) ÷ (100 − 77.76) = 4.09. Bulgur soaked for tabbouleh or cooked as a firm pilaf takes on less water, so for those, weigh the bulgur dry and log the dry entry.
A worked example
Cook 75 g of dry bulgur and expect about 307 g by USDA's figure. The dry entry gives 257 kcal and 9.2 g of protein; the cooked entry, for 307 g, gives 255 kcal. However much water your pot took, those 257 kcal came from the dry grains.
Cups and grams
FoodData Central weighs a US cup of dry bulgur at 140 g and a cup of cooked bulgur at 182 g. That cooked cup holds about 44 g of the dry grain, 182 ÷ 4.092 = 44.5, which the cooked entry puts at 151 kcal. Fine bulgur, the kind used for kısır and tabbouleh, is often only soaked, not cooked, and takes on less water.
Bulgur or rice?
Per 100 g cooked, bulgur has 83 kcal and white rice 130, because USDA's cooked bulgur holds more water. Dry, the two are much closer: 342 kcal against 365.
Is bulgur the same as cracked wheat?
Not quite. Bulgur is wheat that was parboiled, dried and cracked, which is why it cooks so fast; cracked wheat has not been cooked first. USDA's pair is for bulgur.
Sources
- USDA FoodData Central, SR Legacy: bulgur, dry, 170688 and cooked, 170287.
- The yield is derived from the pair's water content; the USDA Table of Cooking Yields for Meat and Poultry covers meat and poultry only.
See also couscous and buckwheat, or open the raw to cooked weight converter.