Bulgur vs Buckwheat groats, roasted
Side-by-side nutrition comparison per serving. See which fits your goals better.
Quick Verdict
Best for weight loss
Bulgur
Best for muscle gain
Buckwheat groats, roasted
Best for low-carb
Bulgur
Macro Comparison
Bulgur: 100g (100g) | Buckwheat groats, roasted: 100g (100g)
83
Bulgur
92
Buckwheat groats, roasted
3.08g
Bulgur
3.38g
Buckwheat groats, roasted
18.6g
Bulgur
19.9g
Buckwheat groats, roasted
0.24g
Bulgur
0.62g
Buckwheat groats, roasted
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
15%
Bulgur
15%
Buckwheat groats, roasted
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| Nutrient | Bulgur | Buckwheat groats, roasted |
|---|---|---|
| Calories | 83 | 92 |
| Protein | 3.1g | 3.4g |
| Carbs | 18.6g | 19.9g |
| Fat | 0.2g | 0.6g |
| Fiber | 4.5g | 2.7g |
| Sugar | 0.1g | 0.9g |
| Sodium | 5mg | 4mg |
| Cholesterol | 0mg | 0mg |
| Saturated Fat | 0.04g | 0.13g |
| Potassium | 68mg | 88mg |
| Vitamin A | 0mcg | 0mcg |
| Vitamin C | 0mg | 0mg |
| Calcium | 10mg | 7mg |
| Iron | 0.96mg | 0.8mg |
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 Buckwheat groats, roasted. Buckwheat groats, roasted delivers 3.38g protein per serving — 0.3g more than Bulgur.
For low-carb diets
Choose Bulgur with 18.6g carbs per serving.
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Take the free quizCommon Questions
Is Bulgur or Buckwheat groats, roasted better for weight loss?
For weight loss, Bulgur is the better choice. Bulgur has 83 calories and 3.08g protein per serving, while Buckwheat groats, roasted has 92 calories and 3.38g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Bulgur or Buckwheat groats, roasted?
Buckwheat groats, roasted has more protein per serving. Bulgur provides 3.08g and Buckwheat groats, roasted provides 3.38g of protein.
Can I eat both bulgur and buckwheat groats, roasted together?
Yes! Combining bulgur and buckwheat groats, roasted gives you 175 calories and 6.46g protein. This combination can work well as part of a balanced meal.