Bulgur vs Oats
Side-by-side nutrition comparison per serving. See which fits your goals better.
Quick Verdict
Best for weight loss
Bulgur
Best for muscle gain
Oats
Best for low-carb
Bulgur
Macro Comparison
Bulgur: 100g (100g) | Oats: 100g (100g)
83
Bulgur
379
Oats
3.08g
Bulgur
13.2g
Oats
18.6g
Bulgur
67.7g
Oats
0.24g
Bulgur
6.52g
Oats
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
15%
Bulgur
14%
Oats
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| Nutrient | Bulgur | Oats |
|---|---|---|
| Calories | 83 | 379 |
| Protein | 3.1g | 13.2g |
| Carbs | 18.6g | 67.7g |
| Fat | 0.2g | 6.5g |
| Fiber | 4.5g | 10.1g |
| Sugar | 0.1g | 0.99g |
| Sodium | 5mg | 6mg |
| Cholesterol | 0mg | 0mg |
| Saturated Fat | 0.04g | 1.11g |
| Potassium | 68mg | 362mg |
| Vitamin A | 0mcg | 0mcg |
| Vitamin C | 0mg | 0mg |
| Calcium | 10mg | 52mg |
| Iron | 0.96mg | 4.25mg |
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 Oats. Oats delivers 13.2g protein per serving — 10.1g 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 Oats better for weight loss?
For weight loss, Bulgur is the better choice. Bulgur has 83 calories and 3.08g protein per serving, while Oats has 379 calories and 13.2g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Bulgur or Oats?
Oats has more protein per serving. Bulgur provides 3.08g and Oats provides 13.2g of protein.
Can I eat both bulgur and oats together?
Yes! Combining bulgur and oats gives you 462 calories and 16.28g protein. This combination can work well as part of a balanced meal.