Quinoa 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
Quinoa
Best for low-carb
Bulgur
Macro Comparison
Quinoa: 100g (100g) | Bulgur: 100g (100g)
120
Quinoa
83
Bulgur
4.4g
Quinoa
3.08g
Bulgur
21.3g
Quinoa
18.6g
Bulgur
1.92g
Quinoa
0.24g
Bulgur
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
15%
Quinoa
15%
Bulgur
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| Nutrient | Quinoa | Bulgur |
|---|---|---|
| Calories | 120 | 83 |
| Protein | 4.4g | 3.1g |
| Carbs | 21.3g | 18.6g |
| Fat | 1.9g | 0.2g |
| Fiber | 2.8g | 4.5g |
| Sugar | 0.87g | 0.1g |
| Sodium | 7mg | 5mg |
| Cholesterol | 0mg | 0mg |
| Saturated Fat | 0.23g | 0.04g |
| Potassium | 172mg | 68mg |
| Vitamin A | 0mcg | 0mcg |
| Vitamin C | 0mg | 0mg |
| Calcium | 17mg | 10mg |
| Iron | 1.49mg | 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 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.
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Take the free quizCommon Questions
Is Quinoa or Bulgur better for weight loss?
For weight loss, Bulgur is the better choice. Quinoa has 120 calories and 4.4g 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, Quinoa or Bulgur?
Quinoa has more protein per serving. Quinoa provides 4.4g and Bulgur provides 3.08g of protein.
Can I eat both quinoa and bulgur together?
Yes! Combining quinoa and bulgur gives you 203 calories and 7.48g protein. This combination can work well as part of a balanced meal.