Bulgur
A minimally processed cracked wheat; its intact structure and high fiber give it a low glycemic load versus refined grains.
FatTonic Facts
Bulgur · per serving 1 cup cooked (180g)
Excellent · strongly supports fat-burning
| Factor | Amount | Points |
|---|---|---|
| Start | 100.0 | |
| Glycemic load | 12 | −26.4 |
| Sugar (g) | 0 | 0.0 |
| Processing | minimal | −8.0 |
| Fiber (g) | 8 | +12.8 |
| Protein (g) | 6 | +4.2 |
| Glycemic index | no published test found | |
| Carbs (g) | 34 | |
| Fat (g) | 0 |
Score model v1
Nutrients: USDA FoodData Central, record 170287 (Bulgur, cooked), public domain, checked 2 Oct 2026.
Glycemic index: no published test found. Searched 26 Oct 2026 in Atkinson et al., International Tables of Glycemic Index and Glycemic Load Values: 2008: Table A1 holds no test of bulgur. The score still uses 48, a value with no recorded source, until a test is found.
Per 100 g (USDA record; serving 180 g): carbs 18.6, sugar 0.1, fiber 4.5, protein 3.1, fat 0.2 g.
What this means for fat-burning
Why this score: glycemic load 12 set it, −26.4 points. Source: USDA FoodData Central, FDC 170287.
The fiber slows digestion and blunts the insulin response.
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Among the 200 rated foods
Bulgur scores 83, rated Excellent. It scores higher than 60% of the 200 rated foods.
Rated foods per band: Avoid 0–19: 11; Poor 20–39: 23; Moderate 40–59: 34; Good 60–79: 45; Excellent 80–100: 87.
Frequently asked questions
Does bulgur spike insulin?
Glycemic load 12 for 1 cup cooked (180g); FatTonic Score 83/100 — it strongly supports fat-burning.
Is bulgur good for fat loss?
Excellent (83/100): bulgur strongly supports fat-burning.
Better in grains & bread
Bulgur is the best in grains & bread on this index.