Bulgur vs Wild rice

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

Quick Verdict

Best for weight loss

Bulgur

Best for muscle gain

Wild rice

Best for low-carb

Bulgur

Macro Comparison

Bulgur: 100g (100g) | Wild rice: 100g (100g)

CaloriesLower is better for weight loss

Bulgur

101

Wild rice

ProteinHigher supports muscle growth

3.08g

Bulgur

3.99g

Wild rice

CarbsLower for low-carb diets

18.6g

Bulgur

21.3g

Wild rice

FatLower for calorie control

0.24g

Bulgur

0.34g

Wild rice

Protein Efficiency

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

15%

Bulgur

16%

Wild rice

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Per 100g Comparison

Nutrient	Bulgur	Wild rice
Calories	83	101
Protein	3.1g	4g
Carbs	18.6g	21.3g
Fat	0.2g	0.3g
Fiber	4.5g	1.8g
Sugar	0.1g	0.73g
Sodium	5mg	3mg
Cholesterol	0mg	0mg
Saturated Fat	0.04g	0.05g
Potassium	68mg	101mg
Vitamin A	0mcg	0mcg
Vitamin C	0mg	0mg
Calcium	10mg	3mg
Iron	0.96mg	0.6mg

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 Wild rice. Wild rice delivers 3.99g protein per serving — 0.9g more than Bulgur.

For low-carb diets

Choose Bulgur with 18.6g carbs per serving.

Full Bulgur nutrition facts →Full Wild rice nutrition facts →Calculate your macros →Browse free meal plans →

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Common Questions

Is Bulgur or Wild rice better for weight loss?

For weight loss, Bulgur is the better choice. Bulgur has 83 calories and 3.08g protein per serving, while Wild rice has 101 calories and 3.99g protein. Lower calories with higher protein helps you stay full while eating fewer calories.

Which has more protein, Bulgur or Wild rice?

Wild rice has more protein per serving. Bulgur provides 3.08g and Wild rice provides 3.99g of protein.

Can I eat both bulgur and wild rice together?

Yes! Combining bulgur and wild rice gives you 184 calories and 7.07g protein. This combination can work well as part of a balanced meal.

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