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