Is Bulgur Keto?

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Bulgur sticker illustration
KETO VERDICTAVOID

Bulgur is difficult to fit as a large keto grain serving: this reference contains 63.4g net carbs per 100 g. A 10 g dry portion contributes about 6.3g toward a 20–25 g daily budget. That small allowance describes the grain ingredient, not a finished bowl of tabbouleh.

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YOUR PORTION

How much are you having?

Per 100 g (as listed by source). USDA FoodData Central.

Scales this reference to your portion, with no extra deductions. Calculation and units.

63.4gnet carbs in your portion

Total carbs
75.9g
Fiber
12.5g
Protein
12.3g
Fat
1.3g
Calories
342
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  • Net carbs (100 g)63.4g
  • Protein (100 g)12.3g
  • Fat (100 g)1.3g
  • Keto verdictAvoid on keto

NUTRITION FACTS

Per 100 g (as listed by source)

Net Carbs
63.4g
Total Carbs
75.9g
Fiber
12.5g
Protein
12.3g
Fat
1.3g
Calories
342

Source: USDA FoodData Central reference record

Source fit: generic reference; variety, brand, or preparation may differ

Net-carb calculation: total carbohydrate - fiber

This USDA record is used as a generic nutrition reference; variety, brand, or preparation may differ.

Nutrition record reviewed 2026-07-09. Maintained by KetoLens Team.

WHY IT'S NOT KETO-FRIENDLY

  • Weigh bulgur before soaking or cooking when using this concentrated grain reference. The added water changes the finished weight without removing the grain’s carbohydrate.
  • For tabbouleh, keep bulgur separate from parsley, tomato, oil and juice in the recipe calculation. A greener-looking salad can still contain an unmeasured grain portion.
  • Fine and coarse bulgur need the package’s preparation directions. Their names do not establish a universal spoon weight, water uptake or finished yield.

PREPARATION SUGGESTIONS

REWORK THE SALAD BASE

Use chopped vegetables as the main salad base, then add a recorded amount of grain if wanted. Keep the dressing measurable and avoid using a prepared salad’s volume as a dry-grain portion.

Better keto swaps

  • Cauliflower Rice — 3g net carbs per 100 g (reference). For a vegetable tabbouleh-style base, use small cauliflower pieces and count the dressing separately; this changes the grain texture.
  • Konjac Rice (Shirataki) — 0g net carbs per 100 g (estimate). For a rice-shaped cold or warm bowl ingredient, follow the package preparation and check that the pouch is not blended with grain.
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