Bulgur vs Quinoa
Side-by-side nutrition comparison per serving. See which fits your goals better.
Bulgur is the grain that deserves way more attention than it gets. At just 83 calories per 100g cooked, it undercuts quinoa by 37 calories while delivering significantly more fiber (4.5g vs 2.8g). Quinoa edges ahead on protein (4.4g vs 3.1g) and has the complete amino acid advantage, but if you're eating any variety of foods throughout the day, that completeness argument matters less than people think.
Bulgur's real superpower is convenience — it's pre-cooked wheat that only needs to be soaked in boiling water for 15 minutes. No pot, no stove, no monitoring. Pour hot water over it, cover, walk away. It's the base of tabbouleh for a reason. The texture is chewy and nutty, closer to couscous than to quinoa's slightly pop-in-your-mouth quality. For anyone pursuing fat loss, bulgur's combination of lowest-in-class calories with highest-in-class fiber makes it arguably the most underrated grain in the grocery store.
Pro tip
Make a batch of tabbouleh that doubles as meal prep: soak 1 cup fine bulgur, then mix with diced cucumber, tomatoes, heaps of parsley and mint, lemon juice, and a drizzle of olive oil. It keeps for 3 days and works as a side, a wrap filling, or eaten straight from the container.
Quick Verdict
Best for weight loss
Bulgur
Best for muscle gain
Quinoa
Best for low-carb
Bulgur
Macro Comparison
Bulgur: 100g (100g) | Quinoa: 100g (100g)
83
Bulgur
120
Quinoa
3.08g
Bulgur
4.4g
Quinoa
18.6g
Bulgur
21.3g
Quinoa
0.24g
Bulgur
1.92g
Quinoa
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
15%
Bulgur
15%
Quinoa
Track what you eat automatically
Send a photo of your bulgur or quinoa meal to Sunn on WhatsApp and get instant calorie and macro tracking.
Take the free quizPer 100g Comparison
| Nutrient | Bulgur | Quinoa |
|---|---|---|
| Calories | 83 | 120 |
| Protein | 3.1g | 4.4g |
| Carbs | 18.6g | 21.3g |
| Fat | 0.2g | 1.9g |
| Fiber | 4.5g | 2.8g |
| Sugar | 0.1g | 0.87g |
| Sodium | 5mg | 7mg |
| Cholesterol | 0mg | 0mg |
| Saturated Fat | 0.04g | 0.23g |
| Potassium | 68mg | 172mg |
| Vitamin A | 0mcg | 0mcg |
| Vitamin C | 0mg | 0mg |
| Calcium | 10mg | 17mg |
| Iron | 0.96mg | 1.49mg |
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 Quinoa. Quinoa delivers 4.4g protein per serving — 1.3g more than Bulgur.
For low-carb diets
Choose Bulgur with 18.6g carbs per serving.
When you're in a calorie deficit, finding foods that are both low-calorie and genuinely filling keeps you from feeling deprived. Tracking fiber-rich grains like bulgur shows you exactly why some meals keep you satisfied for hours while others leave you snacking an hour later.
Get a plan that fits your goals
Stop guessing. Sunn builds you a personalized nutrition plan based on your body, goals, and food preferences.
Take the free quizCommon Questions
Is Bulgur or Quinoa better for weight loss?
For weight loss, Bulgur is the better choice. Bulgur has 83 calories and 3.08g protein per serving, while Quinoa has 120 calories and 4.4g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Bulgur or Quinoa?
Quinoa has more protein per serving. Bulgur provides 3.08g and Quinoa provides 4.4g of protein.
Can I eat both bulgur and quinoa together?
Yes! Combining bulgur and quinoa gives you 203 calories and 7.48g protein. This combination can work well as part of a balanced meal.