Bulgur
Low GI
GL 48.9 per cup (140 g) · GL 35 per 100 g
- Good source of dietary fiber
- High carbohydrate density
Bulgur has a glycemic index of 46 (Low). One cup (140 g) adds a glycemic load of 48.9.
Reviewed Jul 31, 2026 · Sources: USDA FoodData Central #170688 , Logi Nutrition Team · Not medical advice · Report an error
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Bulgur is one of the 11,117 foods Logi scores when you photograph a meal — with the portion.
Portions
| Portion | Grams | GL |
|---|---|---|
| 1 cup | 140 g | 48.9 |
Nutrition Facts (per 100g)
per 100g
| Calories | 342 kcal |
| Carbohydrates | 76 g |
| Sugars (Total) | 0.4 g |
| Natural | 0.4 g |
| Added | 0 g |
| Fiber | 12.5 g |
| Soluble | 3.75 g |
| Insoluble | 8.75 g |
| Protein | 12.3 g |
| Fat | 1.3 g |
| Saturated | 0.2 g |
| Unsaturated | 1.1 g |
| Sodium | 17 mg |
Processing Level
Why this score?
- Good source of dietary fiber
- Decent protein content
- Low glycemic index
- High carbohydrate density
- Moderate glycemic load
- Contains gluten (wheat)
Allergens
Low-GI recipes on Logi Food Coach
Frequently Asked Questions
What is the glycemic index of Bulgur?
Bulgur has a glycemic index of 46 (Low). One cup (140 g) has a glycemic load of 48.9; per 100 g the glycemic load is 35.
Is Bulgur good for people with insulin resistance?
Bulgur has a low glycemic index (46), making it a good option for people with insulin resistance. It causes a slow, gradual rise in blood sugar.
How does Bulgur affect blood sugar?
Bulgur has a glycemic load of 35 per 100g, which indicates a significant impact on blood sugar levels.
Check Bulgur in the Logi app, with your portion.
