KETO VERDICTAVOID
Bulgur is cracked wheat and high in net carbs—~63g per 100g dry (about 14g per 100g cooked). It’s too carb-dense for a ketogenic diet; opt for riced-cauliflower or konjac-rice instead.
Is Bulgur Keto?
Other
Bulgur is cracked wheat and high in net carbs—~63g per 100g dry (about 14g per 100g cooked). It’s too carb-dense for a ketogenic diet; opt for riced-cauliflower or konjac-rice instead.
- Net carbs (100g)63.4g
- Protein (100g)12.3g
- Fat (100g)1.3g
- Keto verdictAvoid on keto
NUTRITION FACTS
Per 100g (raw)
Net Carbs
63.4g
Total Carbs
75.9g
Fiber
12.5g
Protein
12.3g
Fat
1.3g
Calories
342
Source: USDA FoodData Central
WHY IT'S NOT KETO-FRIENDLY
- Not suitable for standard keto due to high net carbs
- Whole grain but still delivers a significant glucose load
- Contains gluten (wheat) and offers little fat for keto ratios
- If craving grains, swap with riced-cauliflower or konjac-rice
- Best reserved for non-keto phases or higher-carb days
- Portion control does not fully mitigate carb density
HEALTH BENEFITS
- Provides dietary fiber that supports digestion
- Contains minerals like manganese and magnesium
- Offers B vitamins (e.g., niacin, folate) for energy metabolism
- Whole-grain polyphenols contribute antioxidant activity
- Plant-based protein adds to overall intake (non-keto contexts)
- Can support heart-healthy patterns in non-keto diets
PREPARATION SUGGESTIONS
TABBOULEH (NON-KETO)
Toss cooked bulgur with herbs, lemon, olive-oil, cucumber, and tomato-cherry.
PILAF (NON-KETO)
Simmer with broth, onion-yellow, and spices for a classic side dish.
GRAIN BOWL (NON-KETO)
Combine with roasted veggies, feta-cheese, and tahini dressing.
SOUP THICKENER (NON-KETO)
Stir into soups or stews to add body and texture.
KETO SWAP: CAULI “RICE”
Replace bulgur 1:1 with riced-cauliflower sautéed in olive-oil or clarified-butter.
KETO SWAP: KONJAC RICE
Use konjac-rice for near-zero-carb grain-like texture.