What Kind of Grain is Bulgur and How Is It Made?

January 3, 2026 •

4 min read

Boiled, dried, and cracked, bulgur has been a staple in Middle Eastern and Mediterranean cuisine for over 4,000 years. But what kind of grain is bulgur exactly? The answer is a whole grain cereal, typically made from durum wheat, which is parboiled to make it quick-cooking and delicious.

Quick Summary

Bulgur is a whole grain product made from cracked and parboiled wheat, usually durum wheat. Available in various grinds from fine to coarse, it is a versatile, nutrient-rich ingredient central to many Middle Eastern dishes. It is rich in fiber and cooks quickly due to its pre-cooked status.

Key Points

Origin: Bulgur is a whole grain product derived from parboiled and cracked wheat kernels, most often durum wheat.
Quick-Cooking: Its parboiling process makes it a quick-cooking grain, with fine grinds often only requiring a simple soak in hot water.
Nutrient-Dense: As a whole grain, bulgur is rich in dietary fiber, manganese, magnesium, iron, and B vitamins.
Culinary Versatility: It comes in various grinds (fine, medium, coarse), suitable for a wide range of dishes from salads like tabbouleh to hearty pilafs.
Gluten Content: Bulgur is made from wheat and therefore is not gluten-free and should be avoided by individuals with celiac disease or gluten sensitivity.
Health Benefits: The high fiber content aids digestion, promotes satiety, and is linked to a reduced risk of heart disease and type 2 diabetes.

From Whole Kernel to Cracked Grain

Bulgur is fundamentally a form of whole wheat that has undergone a specific processing method. The process starts with whole wheat kernels, or wheat berries, which are parboiled—partially boiled—and then dried. This parboiling is a key step, as it pre-cooks the grain, drastically reducing the preparation time for the end consumer. After drying, the kernels are mechanically cracked or ground into varying sizes, from fine to extra coarse.

Unlike unprocessed cracked wheat, which is raw and takes longer to cook, bulgur's pre-cooked nature means that finer grinds can often be prepared simply by soaking them in hot water. This unique process ensures that bulgur retains much of the nutritional value of the original whole grain, including the bran, germ, and endosperm. The result is a quick-cooking, wholesome, and fiber-packed grain with a subtle, nutty flavor and a chewy texture.

The Ancient Origins and Modern Production

The history of bulgur is deeply rooted in ancient civilizations across the Middle East and Mediterranean, where it was prized for its longevity and nutritional density. Ancient preparation methods involved boiling the wheat in large pots and sun-drying it before cracking. Today, modern commercial manufacturing largely automates this process but follows the same basic steps: cleaning and washing the wheat, boiling, drying, and then milling and sifting it into different grades. While traditionally made from durum wheat, bulgur can technically be made from any hearty whole wheat.

Understanding the Different Grinds

Bulgur is available in several different grinds, and understanding their uses is key to incorporating them into your cooking. Each grind has a distinct texture and is best suited for certain dishes.

Fine Bulgur: The smallest and quickest-cooking type, fine bulgur is most famously used in tabbouleh salad, where it is soaked rather than boiled. Its texture is similar to couscous and it's also used to make kibbeh.
Medium Bulgur: This is a versatile, all-purpose grind. It can be used for pilafs, porridges, and as a stuffing for vegetables. It is often the most widely available type in stores.
Coarse and Extra Coarse Bulgur: These larger grinds require a longer cooking time, typically a short simmer. They are excellent for hearty pilafs, soups, and stews, where their chewiness holds up well.

Bulgur's Nutritional Profile and Health Benefits

As a whole grain, bulgur is a nutritional powerhouse. It is a fantastic source of dietary fiber, which is crucial for digestive health and helps promote feelings of fullness. A half-cup of cooked bulgur can provide a significant portion of your daily fiber needs. It is also low in fat and packed with essential minerals and vitamins.

Key nutrients include:

Manganese: Crucial for metabolic functions and bone health.
Magnesium: Involved in hundreds of bodily processes, including muscle function and blood sugar control.
Iron: Important for oxygen transport and energy production.
B Vitamins: Particularly niacin (B3) and folate (B9), which help convert food into energy.

Including bulgur in your diet can contribute to several health benefits, including a reduced risk of heart disease and type 2 diabetes. Its low glycemic index also means it won't cause a rapid spike in blood sugar levels.

Bulgur vs. Other Grains: A Comparison

While often mistaken for or compared with other grains, bulgur has its own unique characteristics. Here's how it stacks up against some common alternatives.


Feature	Bulgur	Couscous	Quinoa	Farro
Classification	Whole Grain (Parboiled, cracked wheat)	Refined Grain (Steamed semolina pellets)	Pseudocereal (Seed)	Ancient Wheat Grain (Pearled or whole)
Gluten-Free	No, contains gluten	No, contains gluten	Yes	No, contains gluten
Cooking Time	Very quick (10-20 min), often just needs soaking for fine grind	Very quick (5-10 min)	Quick (15-20 min)	Longer, unless pearled
Fiber Content	High	Lower due to processing	Good source	High (whole grain)
Texture	Chewy, nutty	Fluffy, light	Tender, soft	Firm, chewy

Culinary Uses and How to Prepare

Bulgur's fast cooking time and absorbent nature make it incredibly versatile. Fine bulgur is ideal for refreshing salads like tabbouleh, while coarser grinds are perfect for heartier dishes. You can use it as a side dish, a base for grain bowls, or as a stuffing for vegetables and meatballs. It also works well as a substitute for rice or couscous in many recipes, adding a nutritional boost.

For a basic preparation, simply bring water or broth to a boil, add the bulgur, reduce the heat, and simmer until tender, which takes about 10–20 minutes depending on the grind. For fine bulgur, soaking in hot liquid and letting it stand is often sufficient. For added flavor, cook bulgur in vegetable or chicken stock instead of water.

Conclusion

Bulgur is a whole grain product derived from parboiled, dried, and cracked wheat, most commonly durum wheat. Its ancient roots and simple preparation method have cemented its place in kitchens around the world, particularly in Middle Eastern and Mediterranean cuisine. As a whole grain, it offers substantial nutritional benefits, including high fiber and various vitamins and minerals, making it a valuable addition to a healthy diet. Whether used in a light salad or a hearty pilaf, bulgur's versatility and quick-cooking nature make it a convenient and nutritious choice for any meal.

For more in-depth information about whole grains and their benefits, you can visit the Whole Grains Council website.

Frequently Asked Questions

No, bulgur is a form of cracked wheat that has been parboiled and dried before cracking. Standard cracked wheat is raw and therefore takes longer to cook than bulgur.

No, bulgur is not gluten-free. As a product of wheat, it naturally contains gluten and should not be consumed by those with celiac disease, a wheat allergy, or gluten sensitivity.

Cooking methods vary by grind size. Fine bulgur often just needs to be soaked in boiling water, while coarser grinds are typically simmered on the stovetop for about 10-20 minutes until tender.

Bulgur is a whole grain made from parboiled, cracked wheat. Couscous is a refined grain, consisting of steamed pellets of semolina flour. Bulgur has a higher fiber content and chewier texture than couscous.

Bulgur is often found in the international or Mediterranean aisle of most supermarkets, or sometimes in the bulk grain bins. Health food stores are also a reliable source.

Bulgur is high in dietary fiber, which aids digestion and can help lower the risk of heart disease. It also contains important minerals like manganese, magnesium, and iron.

For those on a gluten-free diet, quinoa is an excellent substitute for bulgur, offering a similar texture and quick cooking time. Brown rice is another viable option.