Is Bulgur Ok for a Keto Diet? Why This Grain Is a Carb-Heavy Choice

December 8, 2025 •

3 min read

According to typical ketogenic diet guidelines, followers aim for a daily carb intake of 20 to 50 grams to enter ketosis, a metabolic state that uses fat for energy. Given this strict limit, the question 'Is bulgur ok for a keto diet?' is a critical one for many seeking to maintain ketosis. Unfortunately, bulgur's significant carbohydrate content makes it an unsuitable choice for a ketogenic eating plan.

Quick Summary

Bulgur is not keto-friendly due to its high carbohydrate count. This article explains its macronutrient profile and compares it to a typical keto diet's carb limits, while offering practical and delicious low-carb alternatives like cauliflower rice and ground lupin for keto-compliant recipes.

Key Points

Not Keto-Friendly: A half-cup of cooked bulgur contains a significant number of carbs (around 13g net), which is too high for the typical 20-50g daily limit on a strict ketogenic diet.
Risk of Exiting Ketosis: Consuming bulgur can raise blood glucose levels, effectively kicking your body out of the fat-burning state of ketosis.
Explore Low-Carb Alternatives: For a satisfying, grain-like texture, opt for keto-friendly substitutes like cauliflower rice, which has a much lower net carb count.
Mind Your Portions: Even on a more liberal low-carb diet, bulgur portions must be carefully measured to stay within carb limits, and it is not recommended for a strict keto plan.
Prioritize Low-Carb Vegetables: On keto, it's best to reserve your carb allowance for nutrient-dense, low-carb vegetables rather than grain-based foods.

Understanding Bulgur's Macronutrient Profile and Why It's Not Keto

Bulgur is a cereal grain made from cracked wheat berries. Though it is a whole grain rich in fiber, manganese, and iron, its high carbohydrate load makes it incompatible with the strict low-carb requirements of a keto diet. A half-cup serving of cooked bulgur contains approximately 17 grams of carbohydrates, with about 13 grams of net carbs. For a person on a typical keto diet with a daily carb limit of 20-50 grams, this single, small serving would consume a significant portion of their daily allotment. This would leave very little room for the essential, low-carb vegetables that are a cornerstone of a healthy ketogenic lifestyle.

The Impact of Grains on Ketosis

Ketosis is a metabolic state where the body switches from burning glucose (sugar) for fuel to burning fat. When you consume too many carbohydrates, your body produces glucose, which pushes you out of ketosis. Grains, including bulgur, are composed primarily of carbohydrates, which is why most grains are strictly avoided on a ketogenic diet. A single serving of bulgur, with its high carb load, can easily exceed the daily net carb allowance, making it difficult or impossible to maintain a ketogenic state.

Nutritious Keto-Friendly Alternatives to Bulgur

Fortunately, for those who enjoy the texture and flavor of grains but need to stick to keto, several excellent alternatives exist. These substitutes can be used in a variety of dishes, from salads to pilafs, replicating the experience of bulgur without the high carb count. These alternatives are not only low-carb but also offer a range of beneficial nutrients.

Cauliflower Rice: This is one of the most versatile and popular grain substitutes on a keto diet. Grated or pulsed cauliflower can be cooked and seasoned to resemble rice or bulgur. It has a significantly lower carb count, with a 3/4-cup serving containing only around 4 grams of carbs and 2 grams of net carbs. It is a fantastic base for meals like tabbouleh, where it can be used in place of bulgur for a keto-friendly version.
Ground Lupin: Ground lupin is a legume-based, low-carb alternative that can mimic the texture of cooked grains like quinoa or bulgur. It cooks up quickly and can be used in side dishes or as a base for meals.
Hemp Seeds: When blended with other ingredients like cream cheese and vinegar, hemp seeds can be used to create a texture similar to sushi rice. While not a direct substitute for bulgur in every recipe, they offer a low-carb, nutritious, and versatile seed option for specific dishes.
Other Low-Carb Grains (in moderation): Some ketogenic dieters, particularly those with higher carb allowances or who have reached a maintenance phase, might consider other low-carb grains in very small, measured portions. Options like quinoa or wild rice have lower net carbs than bulgur but still require careful portion control. However, for strict keto, it is best to stick to vegetable-based alternatives.

Comparison of Bulgur and Keto Alternatives


Food Item	Serving Size (Cooked)	Total Carbs (approx.)	Fiber (approx.)	Net Carbs (approx.)
Bulgur	½ cup	17g	4g	13g
Cauliflower Rice	¾ cup	4g	2g	2g
Quinoa	½ cup	20g	3g	17g
Wild Rice	½ cup	18g	1.5g	16.5g

Conclusion: Choose Your Carbs Wisely for Ketosis

While bulgur is a nutritious whole grain, its carbohydrate content makes it incompatible with a strict ketogenic diet. The high net carb count can easily derail ketosis, making it a food to avoid for those committed to the keto lifestyle. Thankfully, a variety of delicious and healthy alternatives are available, including cauliflower rice and ground lupin, which allow you to enjoy the texture and feel of a grain without the carb load. By choosing your carbohydrates wisely, you can maintain ketosis and still enjoy a diverse and satisfying diet. Focusing on whole, unprocessed low-carb vegetables not only supports ketosis but also provides a wealth of micronutrients essential for overall health.

Frequently Asked Questions

A half-cup serving of cooked bulgur contains approximately 13 grams of net carbohydrates, which is too high for most ketogenic diet plans.

Ketosis is a metabolic state in which your body burns fat for energy instead of glucose, and it is achieved by drastically reducing carbohydrate intake.

While a very small amount might not immediately stop ketosis for everyone, it is generally recommended to avoid grains like bulgur completely on a strict keto diet to prevent exceeding daily carb limits and to ensure consistent ketosis.

Excellent keto-friendly alternatives to bulgur include cauliflower rice, which has a very low carb count, and ground lupin, a legume-based option that mimics a grain-like texture.

Yes, bulgur is a whole grain with a high fiber content, but this does not negate its high carbohydrate count, which is the primary concern for keto dieters.

Eating too many carbohydrates, including from sources like bulgur, will cause your body to switch from burning fat for fuel back to using glucose, which stops ketosis.

Grains are generally avoided on a ketogenic diet because they are a primary source of carbohydrates, and the goal of keto is to severely restrict carbohydrate intake to induce ketosis.