Dry vs. Cooked: The Key Difference
When measuring bulgur wheat, the first crucial distinction to make is whether you are measuring it in its dry, uncooked state or after it has been prepared. This is because bulgur swells considerably as it absorbs water, leading to a much higher volume when cooked. Typically, one cup of dry bulgur yields approximately three cups of fluffy, cooked bulgur, though this can vary slightly depending on the grain's grind and the cooking method used. Fine-grain bulgur absorbs water more quickly and may yield a slightly different amount than coarse-grain bulgur, which requires more simmering time. This expansion is why understanding the conversion is critical for achieving the correct texture and serving size in your finished dish.
How much is a cup of bulgur wheat in grams and ounces?
For those who prefer the accuracy of weighing their ingredients, knowing the mass of a cup of bulgur is important. The exact weight can differ slightly based on the grind and how tightly it's packed, but average figures are reliable for most home cooking needs. For example, King Arthur Baking lists 1 cup of dry bulgur as 152 grams, while another source reports 164 grams. For cooked bulgur, the weight is much higher due to water absorption. A standard cup of cooked bulgur weighs about 182 grams, although some sources cite a weight of up to 250 grams. Using a kitchen scale is the most precise method, especially when following professional recipes.
Bulgur Wheat Measurement Comparison Table
| State | Approximate US Cup Weight (g) | Approximate US Cup Weight (oz) | Yield (per 1 dry cup) |
|---|---|---|---|
| Dry / Uncooked | 152–164g | 5.4–5.8 oz | Yields approx. 3 cooked cups |
| Cooked | 182–250g | 6.4–8.8 oz | N/A |
Nutritional Value of One Cup of Bulgur Wheat
Beyond just its physical measurements, bulgur wheat is a nutritional powerhouse. A single cup of cooked bulgur, prepared without added salt or oil, provides a wealth of nutrients. Here's a breakdown of what you can expect from a standard serving:
- Calories: 151 kcal
- Carbohydrates: 33.8g
- Dietary Fiber: 8.2g (a significant portion of your daily recommended intake)
- Protein: 5.6g
- Fat: 0.4g
- Manganese: A great source, supporting metabolism and bone health.
- Magnesium: Important for muscle and nerve function.
- Iron: Crucial for oxygen transport throughout the body.
- B Vitamins: Includes niacin, thiamin, and folate, which help convert food into energy.
Factors Affecting Measurements
While standard conversions are useful, a few factors can influence your bulgur measurements. The type of bulgur is a primary consideration. There are four main types: fine, medium, coarse, and extra coarse. Fine bulgur is typically used for dishes like tabbouleh and only needs to be soaked, not cooked. Coarse bulgur, on the other hand, requires simmering. This difference in preparation can slightly alter the final cooked volume and texture. When using measuring cups, how tightly you pack the grain can also affect the final weight. For the most consistent results, weighing ingredients is always recommended.
Calculating Cost Per Cup
Bulgur is a very affordable grain, and its cost per cup can be easily calculated based on bulk pricing. If you purchase a 10 lb bag for $12.58, as one vendor lists, the cost is about $1.26 per pound. With roughly 15 dry cups in a 10 lb bag, the cost per dry cup would be approximately $0.84. However, considering it yields three times the amount when cooked, your final cost is even more economical. This makes bulgur an excellent budget-friendly choice for healthy meal preparation. For up-to-date pricing, it's best to check with bulk food suppliers or local grocery stores, as market prices fluctuate.
Tips for Cooking and Using Bulgur Wheat
Bulgur's fast cooking time and absorbent nature make it incredibly versatile. Here are some tips for incorporating it into your cooking:
- For Fine Bulgur: To prepare for salads like tabbouleh, simply soak one cup of fine bulgur in two cups of boiling water or broth for 20-30 minutes until tender. Fluff with a fork before using.
- For Coarse Bulgur: For a heartier texture, combine one cup of coarse bulgur with 1.5 cups of liquid and simmer on the stove for about 15-20 minutes.
- In Soups and Stews: Add bulgur towards the end of the cooking process to prevent it from becoming too soft. It will help to thicken the broth and add a pleasant, chewy texture.
- As a Meat Extender: In dishes like kibbeh, bulgur is used to extend ground meat, adding bulk and fiber while keeping the dish moist.
- Breakfast Bowl: Use it as a hot cereal base, similar to oatmeal, topped with fruit, nuts, and a drizzle of honey.
- For more healthy meal inspiration and detailed nutritional information, visit Healthline's guide on bulgur wheat for further reading.
Conclusion
Understanding how much is a cup of bulgur wheat is simple once you know the difference between dry and cooked measurements. A single cup of dry bulgur, weighing around 152–164g, will expand to approximately three cups when cooked, providing a significant volume of food for a relatively low cost. This makes bulgur a highly efficient and economical whole grain for your kitchen. With its modest calorie count and high fiber and protein content, it's a stellar choice for nutritious and filling meals. Whether you measure by weight for precision or by volume for convenience, bulgur wheat offers a versatile and healthy option for a wide array of recipes.
