KETO VERDICTAVOID
Bulgur is generally unsuitable for keto at typical portions. The reference amount contains 63.4g net carbs; a normal serving can consume much of a strict daily carbohydrate limit.
Is Bulgur Keto?
Other
YOUR PORTION
How much are you having?
Scale the published reference values to your portion.
Per 100 g (as listed by source). USDA FoodData Central.
How this is calculated
total carbohydrate - fiber. Each published value is multiplied by your portion divided by the reference amount. No extra fiber, sugar alcohol or allulose deductions are applied here.
Grams and milliliters are not interchangeable. Household measures require a food-specific conversion; check your scale or product label.
63.4gnet carbs in your portion
- Total carbs
- 75.9g
- Fiber
- 12.5g
- Protein
- 12.3g
- Fat
- 1.3g
- Calories
- 342
Bulgur is generally unsuitable for keto at typical portions. The reference amount contains 63.4g net carbs; a normal serving can consume much of a strict daily carbohydrate limit.
- 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
- Not suitable for standard keto due to high net carbs
- Whole grain but still delivers a significant glucose load
- Contains gluten (wheat) and offers little fat for keto ratios
- If craving grains, swap with Riced Cauliflower or Konjac Rice (Shirataki)
- Best reserved for non-keto phases or higher-carb days
- Portion control does not fully mitigate carb density
PREPARATION SUGGESTIONS
TABBOULEH (NON-KETO)
Toss cooked bulgur with herbs, Lemon, Olive Oil, Cucumber, and Cherry Tomato.
PILAF (NON-KETO)
Simmer with broth, Onion (Yellow), and spices for a classic side dish.
GRAIN BOWL (NON-KETO)
Combine with roasted veggies, Feta Cheese, and Tahini dressing.
SOUP THICKENER (NON-KETO)
Stir into soups or stews to add body and texture.
KETO SWAP: CAULI “RICE”
Replace bulgur 1:1 with Riced Cauliflower sautéed in Olive Oil or Clarified Butter.
KETO SWAP: KONJAC RICE
Use Konjac Rice (Shirataki) for near-zero-carb grain-like texture.