Bulgur is a type of whole wheat grain that has been cracked, partially pre-cooked, and dried. Couscous is made of coarsely ground wheat and is often described as a small type of pasta. We put the two head-to-head nutritionally to find out which one comes out on top.
Couscous vs. Bulgur
Calories
Couscous: 176 caloriesBulgur: 151 calories
Both of these hearty grains are wheat-based, packing a similar amount of calories.
Protein
Couscous: 12% of your daily valueBulgur: 11% of your daily value
When it comes to satisfying protein, the two plant-based options pack a similar punch.
Fat
Couscous: 0.3% of your daily valueBulgur: 0.6% of your daily value
Whichever you prefer, both contain very little fat.
Carbs
Couscous: 12% of your daily valueBulgur: 11% of your daily value
They’re nearly identical when it comes to carbs, too.
Fiber
Couscous: 9% of your daily valueBulgur: 33% of your daily value
Here’s where bulgur really shines. It contains nearly four times the amount of fiber as couscous. Fiber-rich foods fill you up, making them a great option if you’re looking to lose weight, avoid midday slumps, or snack less.
Sodium
Couscous: 0.3% of your daily valueBulgur: 0.3% of your daily value
Wheat twins! Sodium is the same (and low!) for both options.
Magnesium
Couscous: 3% of your daily valueBulgur: 15% of your daily value
Bulgur also scores high with magnesium, a mineral that is involved with hundreds of important chemical reactions in your body.
Potassium
Couscous: 3% of your daily valueBulgur: 4% of your daily value
There’s potassium in both options, an electrolyte that helps you maintain a healthy balance of fluids.
Zinc
Couscous: 3% of your daily valueBulgur: 7% of your daily value
Bulgur contains more zinc, which is essential for a healthy immune system.
Folate
Couscous: 6% of your daily valueBulgur: 8% of your daily value
And it’s even got a foot up on folate.
So which is healthier: couscous or bulgur?
The winner: Bulgur
The bottom line
When deciding between pasta subs, bulgur is better in the places that it really counts, packing in more fiber, magnesium, iron, and zinc. Plus, because it’s partially cooked already, you can whip it up quickly—a major win when you don’t feel like slaving away over dinner.
