FiberUp
How much fiber is in bulgur?
Bulgur has 4.1 g of fiber per 1/2 cup cooked (91 g). That is 15% of the 28 g daily value and a good amount for a grain. Per 100 g it works out to 4.5 g, which ranks 5 of 41 grains in the FiberUp database. About 24% of that fiber is soluble and 76% insoluble. It would take 7 servings to reach the 25 g adequate intake for women and 10 for the 38 g for men. Source: USDA FoodData Central.
Soluble vs insoluble
The split is approximate and comes from USDA SR Legacy analyses where available. Soluble fiber dissolves into a gel and is the type most linked to cholesterol and blood sugar effects. Insoluble fiber adds bulk and keeps things moving.
About bulgur and fiber
A half cup of cooked bulgur provides 4.1 grams of fiber, among the highest of the cooked whole grains. It is cracked parboiled wheat and cooks in about 10 minutes.
How bulgur compares to other grains
Per typical serving. The highest grain in the database is whole wheat pasta at 6.3 g.
| Food | Serving | Fiber | Per 100 g | % DV |
|---|---|---|---|---|
| Chickpea Pasta | 1 cup cooked | 6 g | 4.3 g | 21% |
| Bran Flakes | 3/4 cup | 5.5 g | 18.3 g | 20% |
| Whole Wheat Pita | 1 pita | 4.7 g | 7.3 g | 17% |
| Bulgur | 1/2 cup cooked | 4.1 g | 4.5 g | 15% |
| Oatmeal | 1/2 cup dry | 4 g | 10 g | 14% |
| Teff | 1/2 cup cooked | 3.6 g | 2.9 g | 13% |
| Whole Wheat Couscous | 1/2 cup cooked | 3.6 g | 4 g | 13% |
Servings to reach a daily goal
servings of bulgur to reach 25 g, the adequate intake for adult women
servings of bulgur to reach 38 g, the adequate intake for adult men
Nobody should get all their fiber from one food. Gut bacteria respond to variety, and the fiber calculator shows a mixed day that reaches your number.
USDA entries for bulgur
Grams of fiber per 100 g from USDA FoodData Central (snapshot 2026-10-11). Different preparations and varieties explain the spread.
| USDA description | Fiber / 100 g | Soluble | Insoluble |
|---|---|---|---|
| Bulgur, dry, raw | 11.7 g | – | – |
| Bulgur, dry | 12.5 g | – | – |
| Bulgur, cooked | 4.5 g | – | – |
| Bulgur, fat added | 4.2 g | – | – |
| Bulgur, no added fat | 4.5 g | – | – |
| Bulgur, NS as to fat | 4.5 g | – | – |
Frequently asked questions
How much fiber is in bulgur?
Is bulgur high in fiber?
Is the fiber in bulgur soluble or insoluble?
How many servings of bulgur would reach a daily fiber goal?
Values are per typical serving from USDA FoodData Central and standard references, rounded to one decimal. Actual fiber varies with variety, ripeness, and preparation. This is general nutrition information, not medical advice.