Bulgur vs Barley, pearled

Side-by-side nutrition comparison per serving. See which fits your goals better.

Quick Verdict

Best for weight loss

Bulgur

Best for muscle gain

Bulgur

Best for low-carb

Bulgur

Macro Comparison

Bulgur: 100g (100g) | Barley, pearled: 100g (100g)

CaloriesLower is better for weight loss

Bulgur

123

Barley, pearled

ProteinHigher supports muscle growth

3.08g

Bulgur

2.26g

Barley, pearled

CarbsLower for low-carb diets

18.6g

Bulgur

28.2g

Barley, pearled

FatLower for calorie control

0.24g

Bulgur

0.44g

Barley, pearled

Protein Efficiency

What percentage of calories come from protein — higher is better for staying lean.

15%

Bulgur

Barley, pearled

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Per 100g Comparison

Nutrient	Bulgur	Barley, pearled
Calories	83	123
Protein	3.1g	2.3g
Carbs	18.6g	28.2g
Fat	0.2g	0.4g
Fiber	4.5g	3.8g
Sugar	0.1g	0.28g
Sodium	5mg	3mg
Cholesterol	0mg	0mg
Saturated Fat	0.04g	0.09g
Potassium	68mg	93mg
Vitamin A	0mcg	0mcg
Vitamin C	0mg	0mg
Calcium	10mg	11mg
Iron	0.96mg	1.33mg

Which Should You Choose?

For weight loss

Choose Bulgur. With 83 calories and 3.08g protein, it gives you more protein per calorie — keeping you full while cutting calories.

For muscle gain

Choose Bulgur. Bulgur delivers 3.08g protein per serving — 0.8g more than Barley, pearled.

For low-carb diets

Choose Bulgur with 18.6g carbs per serving.

Full Bulgur nutrition facts →Full Barley, pearled nutrition facts →Calculate your macros →Browse free meal plans →

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Common Questions

Is Bulgur or Barley, pearled better for weight loss?

For weight loss, Bulgur is the better choice. Bulgur has 83 calories and 3.08g protein per serving, while Barley, pearled has 123 calories and 2.26g protein. Lower calories with higher protein helps you stay full while eating fewer calories.

Which has more protein, Bulgur or Barley, pearled?

Bulgur has more protein per serving. Bulgur provides 3.08g and Barley, pearled provides 2.26g of protein.

Can I eat both bulgur and barley, pearled together?

Yes! Combining bulgur and barley, pearled gives you 206 calories and 5.34g protein. This combination can work well as part of a balanced meal.

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