Bulgur vs Pasta
Side-by-side nutrition comparison per serving. See which fits your goals better.
Quick Verdict
Best for weight loss
Bulgur
Best for muscle gain
Pasta
Best for low-carb
Bulgur
Macro Comparison
Bulgur: 100g (100g) | Pasta: 100g (100g)
83
Bulgur
371
Pasta
3.08g
Bulgur
13g
Pasta
18.6g
Bulgur
74.7g
Pasta
0.24g
Bulgur
1.51g
Pasta
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
15%
Bulgur
14%
Pasta
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| Nutrient | Bulgur | Pasta |
|---|---|---|
| Calories | 83 | 371 |
| Protein | 3.1g | 13g |
| Carbs | 18.6g | 74.7g |
| Fat | 0.2g | 1.5g |
| Fiber | 4.5g | 3.2g |
| Sugar | 0.1g | 2.67g |
| Sodium | 5mg | 6mg |
| Cholesterol | 0mg | 0mg |
| Saturated Fat | 0.04g | 0.28g |
| Potassium | 68mg | 223mg |
| Vitamin A | 0mcg | 0mcg |
| Vitamin C | 0mg | 0mg |
| Calcium | 10mg | 21mg |
| Iron | 0.96mg | 3.3mg |
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 Pasta. Pasta delivers 13g protein per serving — 9.9g 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 Pasta better for weight loss?
For weight loss, Bulgur is the better choice. Bulgur has 83 calories and 3.08g protein per serving, while Pasta has 371 calories and 13g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Bulgur or Pasta?
Pasta has more protein per serving. Bulgur provides 3.08g and Pasta provides 13g of protein.
Can I eat both bulgur and pasta together?
Yes! Combining bulgur and pasta gives you 454 calories and 16.08g protein. This combination can work well as part of a balanced meal.