KETO VERDICTAVOID
Bulgur is cracked wheat and high in net carbs—~14g net carbs per 100g cooked (and ~58g/100g dry). It’s too carb-dense for a ketogenic diet; opt for riced-cauliflower or konjac-rice instead.
Is Bulgur Keto?
Other
Bulgur is cracked wheat and high in net carbs—~14g net carbs per 100g cooked (and ~58g/100g dry). It’s too carb-dense for a ketogenic diet; opt for riced-cauliflower or konjac-rice instead.
- Net carbs (100g)14g
- Protein (100g)3.1g
- Fat (100g)0.2g
- Keto verdictAvoid on keto
NUTRITION FACTS
Per 100g (raw)
Net Carbs
14g
Total Carbs
18.6g
Fiber
4.6g
Protein
3.1g
Fat
0.2g
Calories
83
Source: USDA FoodData Central
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
- Best reserved for non-keto phases or higher-carb days
- Portion control does not fully mitigate carb density
HEALTH BENEFITS
- Provides dietary fiber that supports digestion
- Contains minerals like manganese and magnesium
- Offers B vitamins (e.g., niacin, folate) for energy metabolism
- Whole-grain polyphenols contribute antioxidant activity
- Plant-based protein adds to overall intake (non-keto contexts)
- Can support heart-healthy patterns in non-keto diets
PREPARATION SUGGESTIONS
TABBOULEH (NON-KETO)
Toss cooked bulgur with herbs, lemon, olive-oil, cucumber, and tomato-cherry.
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 for near-zero-carb grain-like texture.