Wild rice 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

Wild rice

Best for low-carb

Bulgur

Macro Comparison

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

CaloriesLower is better for weight loss

101

Wild rice

Bulgur

ProteinHigher supports muscle growth

3.99g

Wild rice

3.08g

Bulgur

CarbsLower for low-carb diets

21.3g

Wild rice

18.6g

Bulgur

FatLower for calorie control

0.34g

Wild rice

0.24g

Bulgur

Protein Efficiency

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

16%

Wild rice

15%

Bulgur

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Per 100g Comparison

Nutrient	Wild rice	Bulgur
Calories	101	83
Protein	4g	3.1g
Carbs	21.3g	18.6g
Fat	0.3g	0.2g
Fiber	1.8g	4.5g
Sugar	0.73g	0.1g
Sodium	3mg	5mg
Cholesterol	0mg	0mg
Saturated Fat	0.05g	0.04g
Potassium	101mg	68mg
Vitamin A	0mcg	0mcg
Vitamin C	0mg	0mg
Calcium	3mg	10mg
Iron	0.6mg	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 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 Wild rice nutrition facts →Full Bulgur nutrition facts →Calculate your macros →Browse free meal plans →

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Common Questions

Is Wild rice or Bulgur better for weight loss?

For weight loss, Bulgur is the better choice. Wild rice has 101 calories and 3.99g 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, Wild rice or Bulgur?

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

Can I eat both wild rice and bulgur together?

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

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