Coarse bulgur

70.4% carbohydrate · 6.8% fibre

Per 100 g

349 kcal Energy

8.84 g Protein

70.41 g Carbs

2.06 g Fat

6.76 g Fibre

Contains gluten GLUTEN Year round · stored for winter GI 46

Let’s cook with it → Invent something with it

What it is for

They build structure. Starch granules swell in hot water, burst, and weave a net that traps the liquid — most of what you call body comes from here. Wheat does one extra job on top: gluten.

Where it catches you out

Starch does nothing before 62 °C, and acid cuts the chains during a long boil. Think about your thickener after the heat and before the acid.

The knack

Weigh bulgur dry; water absorbed during cooking does not add calories.

Storage and health

How to keep it, and who it suits.

Keeping it

Keep in an airtight container in a cool, dry, dark cupboard for 12 months.

Contains gluten

Coarse bulgur is made from wheat.

Allergen: GLUTEN

Glycaemic index

46 — glucose is taken as 100. Below 55 is low, 56–69 medium, 70 and above high. The number says nothing about portion: at the same index, twice the amount is twice the load.

This value comes from the source’s second table, whose measurements do not meet the ISO 26642 method. Treat it as an indication rather than a precise figure.

Row in the table: Bulgur, boiled in 800 mL water 20 min (46+/-3)

Atkinson et al., Am J Clin Nutr 2021