What is healthier, bulgur wheat or rice? A nutritional deep dive

January 13, 2026 •

3 min read

Did you know that a single serving of bulgur wheat can contain more than twice the fiber of brown rice? For many people looking to make smarter dietary choices, a common question arises: what is healthier, bulgur wheat or rice?

Quick Summary

This nutritional comparison breaks down bulgur wheat and rice, evaluating their differences in fiber, protein, and glycemic index to determine which grain offers more health benefits for your diet.

Key Points

Bulgur is a whole grain: Unlike refined white rice, bulgur is a whole grain that retains its fiber, vitamins, and minerals.
Superior fiber content: Bulgur contains significantly more fiber than both brown and white rice, promoting better digestion and satiety.
Lower glycemic index: With a low GI, bulgur causes a slower, more stable rise in blood sugar, which is beneficial for blood sugar management.
Rich in minerals: Bulgur provides higher levels of essential minerals like manganese, magnesium, and zinc compared to rice.
Not gluten-free: As a wheat product, bulgur contains gluten and must be avoided by those with celiac disease or gluten intolerance, for whom rice is a safe alternative.
Lower arsenic risk: Concerns regarding heavy metal contamination, particularly arsenic, are lower with bulgur consumption compared to rice.

Bulgur vs. Rice: The Nutritional Breakdown

When comparing bulgur wheat and rice, it's important to consider what makes each grain unique. Bulgur wheat is a whole grain made from cracked, parboiled, and dried durum wheat. This process makes it quicker to cook and ensures it retains most of its fiber, vitamins, and minerals. Rice, on the other hand, comes in several forms. Brown rice is a whole grain that retains its nutrient-rich bran and germ. White rice is a refined grain that has had these parts removed during milling, reducing its fiber and nutrient content.

Fiber and Digestion

One of the most significant differences between these grains is their fiber content. Bulgur wheat has a remarkably high fiber count, with one cooked cup containing about 6 grams, which contributes to nearly a quarter of your daily recommended intake. This high fiber promotes satiety, helping you feel full for longer and potentially aiding in weight management. The fiber also supports a healthy digestive system, aiding in regular bowel movements and preventing constipation. Brown rice contains less fiber than bulgur, while white rice has had most of its fiber stripped away during processing.

Glycemic Index and Blood Sugar

For those concerned with blood sugar control, the glycemic index (GI) is a crucial metric. The GI measures how quickly a food raises blood glucose levels. Bulgur wheat is a low-GI food with a score around 47-55, meaning it causes a slower, steadier rise in blood sugar. Brown rice has a medium GI (around 66), while white rice has a high GI (around 72) and can cause rapid spikes. The lower GI of bulgur makes it a better choice for managing blood sugar levels and reducing the risk of type 2 diabetes.

Protein, Vitamins, and Minerals

While both grains offer valuable nutrients, their micronutrient profiles differ. Bulgur wheat contains slightly more protein per cooked cup than rice and is a richer source of manganese, magnesium, zinc, and copper. Rice can be a better source of selenium and, if enriched, folate. The enrichment of white rice is an attempt to replace some of the nutrients lost during milling, but it still lacks the comprehensive nutritional value of a whole grain like bulgur.

Important Health Considerations

Gluten Content: As a wheat product, bulgur contains gluten and is not suitable for individuals with celiac disease or gluten sensitivity. Rice is naturally gluten-free and a safe alternative.
Arsenic Levels: Rice has been found to have higher levels of inorganic arsenic than other grains, and brown rice tends to retain more of it than white rice. Studies suggest lower health risks associated with heavy metal exposure from bulgur consumption compared to rice.
Digestive Sensitivities: While beneficial for most, the high fiber in bulgur can be difficult for some people with conditions like IBS (Irritable Bowel Syndrome) to tolerate. In such cases, white rice is often more easily digested.

Comparison Table: Bulgur vs. Rice


Feature	Cooked Bulgur Wheat (approx. 1 cup)	Cooked Brown Rice (approx. 1 cup)	Cooked White Rice (approx. 1 cup)
Calories	~150 kcal	~218 kcal	~242 kcal
Fiber	~6g	~3.2g	~0.6g
Protein	~4g	~5.5g	~4.3g
Glycemic Index	47-55 (Low)	66 (Medium)	72 (High)
Gluten-Free?	No	Yes	Yes

How to Incorporate Bulgur into Your Diet

Bulgur is a versatile grain that can easily replace rice in many dishes. Its mild, nutty flavor and chewy texture make it a great base. You can use it in:

Salads: As the base for classic Middle Eastern dishes like tabbouleh.
Pilafs: As a quick-cooking, fluffy alternative to rice pilaf.
Soups and Stews: To add a heartier texture and extra fiber.
Grain Bowls: As a nutrient-packed foundation for your favorite veggies and protein.

Conclusion: The Final Verdict

So, what is healthier, bulgur wheat or rice? For most people, bulgur wheat holds a clear nutritional advantage, particularly over refined white rice. Its higher fiber and protein content, along with a lower glycemic index, offer superior benefits for digestion, blood sugar control, and satiety. However, rice is not without its merits. Brown rice is still a valuable whole grain, and white rice is a suitable option for those with gluten sensitivities or specific digestive issues, like during an IBS flare-up. The choice ultimately depends on your individual health needs and dietary preferences. For a resource on the benefits of whole grains like bulgur, consider consulting studies referenced by Harvard Health Publishing.

Frequently Asked Questions

Yes, bulgur wheat is often better for weight loss because its high fiber content promotes a feeling of fullness for longer, which can help reduce overall calorie intake. It also has fewer calories per cooked cup than rice.

Yes, bulgur wheat is a product of cracked wheat and therefore contains gluten. It is not a suitable grain for individuals with celiac disease or gluten sensitivity.

White rice is generally easier to digest than bulgur wheat because it has less fiber. This can be beneficial for individuals with sensitive digestive systems, such as those with irritable bowel syndrome (IBS), who may find bulgur's high fiber and FODMAP content problematic.

Yes, you can substitute bulgur for rice in many recipes, especially those calling for brown rice or couscous, such as pilafs and salads. The cooking method may vary slightly depending on the grain's coarseness.

While brown rice is a healthier whole grain alternative to white rice, bulgur wheat is generally considered healthier still. Bulgur has more fiber, a lower glycemic index, and is richer in certain minerals.

Yes, bulgur's low glycemic index means it causes a more gradual increase in blood sugar levels compared to rice. Its high fiber content also helps with blood sugar control, making it a good choice for managing type 2 diabetes.

Rice, particularly brown rice, can accumulate higher levels of arsenic from the environment. Studies indicate that health risks associated with arsenic exposure are lower with bulgur consumption compared to rice.