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Couscous vs. Bulgur — Health Impact and Nutrition Comparison

Article author photo Victoria Mazmanyan by Victoria Mazmanyan | Last updated on June 17, 2023
Medically reviewed by Elen Khachatrian Article author photo Elen Khachatrian
Couscous
vs
Bulgur

Summary

Bulgur is made by boiling and cracking whole wheat grains, while couscous is steamed pellets of rolled semolina flour, which is coarsely ground wheat. Bulgur is a whole grain, and semolina is a processed or refined grain product.

While couscous is higher in net carbs by about 8g per every 100g serving, bulgur is a much better source of dietary fiber, containing over three times more.

Couscous also has more calories and protein. However, bulgur is richer in minerals and vitamins, providing five times more vitamin K, four times more magnesium, and three times more iron.

Nevertheless, couscous is 46 times richer in selenium and 13 times richer in vitamin E.

Bulgur is more well-researched compared to couscous. Whole grain intake may have a more beneficial impact on cardiovascular health and the prevention of type 2 diabetes than refined grain intake.

 

Introduction

Bulgur and couscous are nutritious grains commonly used in Middle Eastern, Mediterranean, and North African cuisine. While these two grains are both made from wheat, they make different dishes with distinct characteristics. In this article, we will discuss these differences while focusing on health impact and nutrition.

Classification

Bulgur and couscous are types of cereal grains. However, bulgur is classified as a whole grain, while couscous is a processed or refined grain product.

Bulgur is essentially parboiled cracked wheat. Bulgur is usually produced using durum wheat (Triticum durum) but can also be made from common wheat (Triticum aestivum). Couscous is steamed tiny pellets of rolled semolina flour. Semolina is also a type of wheat; however, it is made by coarsely grounding durum wheat.

Appearance, Taste, and Use

Bulgur has a chewy texture and a nutty flavor, while couscous has a light, fluffy texture and a mild taste.

Couscous cooks faster than bulgur, typically taking around 5-10 minutes, while bulgur takes only about 15-20 minutes. However, these grains are partially pre-cooked and can also be used in dishes after soaking in water.

Bulgur is commonly used in Mediterranean and Middle Eastern cultures, whereas couscous is popular in North African cuisine.

Can Bulgur Be Substituted For Couscous?

Fine bulgur has a couscous-like texture and cooks quickly without being boiled. So, the answer is yes: fine bulgur may be used in nearly any dish that calls for couscous

Nutrition

The nutritional information below is presented for 100g servings of cooked bulgur and couscous.

The average serving size for these dishes is one cup of cooked grains, which weighs 182g for bulgur and 157g for couscous.

Macronutrients and Calories

Cooked couscous is slightly denser in overall nutrients, consisting of 73% water and 27% nutrients, while cooked bulgur is made up of 78% water and 22% nutrients.

The primary macronutrient in both these grains is carbohydrates, followed by protein.

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
Bulgur
3
3% 19% 78%
Protein: 3.08 g
Fats: 0.24 g
Carbs: 18.58 g
Water: 77.76 g
Other: 0.34 g
Contains more ProteinProtein +23.1%
Contains more CarbsCarbs +25%
Contains more FatsFats +50%
Contains more OtherOther +30.8%
~equal in Water ~77.76g

Calories

Couscous is notably higher in calories, providing 29 more calories per every 100g serving. Couscous and bulgur contain 112 and 83 calories, respectively, in a 100g serving.

Carbohydrates

Couscous contains 4.7g more carbohydrates than bulgur in a 100g serving. However, bulgur is richer in dietary fiber by three times or around 3g.

Couscous contains 23.2g of carbs in a 100g serving, of which 94% comprises net carbs and 6% dietary fiber. In the same serving size, bulgur has 18.6g of carbs, consisting of 76% net carbs and 24% dietary fiber.

Bulgur is a much better source of dietary fiber, falling in the top 20% of foods as a source of this nutrient.

Protein

Couscous is only slightly richer in protein. A 100g serving of couscous and bulgur provides 3g and 3.8g of protein, respectively.

These two grains contain some levels of all essential amino acids but are relatively lacking in lysine and methionine.

Fats

Couscous and bulgur each contain less than half a gram of fats per 100g serving.

Vitamins

Bulgur is somewhat richer in vitamins, being five times higher in vitamin K and providing vitamin A, which couscous lacks. Bulgur is also a better source of vitamins B6 and B9 or folate.

Couscous, on the other hand, provides 13 times more vitamin E and is richer in vitamin B1. 

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 2.6% 0% 16% 6.2% 18% 22% 12% 0% 0.25% 11% 1.8%
Bulgur
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.12% 0.2% 0% 14% 6.5% 19% 21% 19% 0% 1.3% 14% 3.8%
Contains more Vitamin EVitamin E +1200%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +62.7%
Contains more Vitamin KVitamin K +400%
Contains more FolateFolate +20%
Contains more CholineCholine +109.1%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.057mg
~equal in Vitamin B2 ~0.028mg
~equal in Vitamin B3 ~1mg
~equal in Vitamin B5 ~0.344mg
~equal in Vitamin B12 ~0µg

Minerals

Bulgur is the ultimate winner in the mineral category, being richer in almost all of them. Bulgur provides four times more magnesium, three times more iron, and two times more zinc.  It is also richer in phosphorus, calcium, potassium, and copper.

Couscous does, however, contain 46 times more selenium.

Unsalted cooked couscous and bulgur are even in sodium.

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 2.4% 5.1% 14% 14% 7.1% 9.4% 0.65% 11% 150%
Bulgur
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 3% 6% 36% 25% 16% 17% 0.65% 79% 3.3%
Contains more SeleniumSelenium +4483.3%
Contains more MagnesiumMagnesium +300%
Contains more CalciumCalcium +25%
Contains more PotassiumPotassium +17.2%
Contains more IronIron +152.6%
Contains more CopperCopper +82.9%
Contains more ZincZinc +119.2%
Contains more PhosphorusPhosphorus +81.8%
Contains more ManganeseManganese +625%
~equal in Sodium ~5mg

Glycemic Index

Based on five different samples, the average glycemic index of cooked bulgur is 47 (1). This falls in the low glycemic index category. If interested, you can find a more detailed article about the glycemic index of bulgur.

As a processed product with more net carbs and less dietary fiber, couscous naturally has a higher glycemic index value of 65 (1). This is classified as a moderate glycemic index value. 

You can also find a detailed article about the glycemic index of couscous.

Insulin Index

The insulin index of bulgur has not yet been studied. However, couscous was measured to have a high insulin index value of 84 (2). This value demonstrates how much the intake of couscous raises blood insulin levels.

Health Impact

Cardiovascular Health

Eating whole grains, such as bulgur, has been proven to have an inverse association with cardiovascular disease risk (3).

The abundance of dietary fiber in whole grain protein foods gives it the potential for disease prevention and reduction of the risk of atherosclerosis and cardiovascular disease (4).

However, another research found there to be insufficient evidence to recommend the consumption of whole grain diets to reduce the risk of cardiovascular disease and lower blood pressure or cholesterol (5).

Refined grains, such as couscous, are not associated with the risk of cardiovascular disease, stroke, or heart failure (6). However, there is not enough research to conclude about their positive effect on cardiovascular health.

Diabetes

Bulgur and whole grains, in general, have also been studied to have an inverse correlation with the development of type 2 diabetes. Wholegrain phytochemicals may have a role in treating type 2 diabetes and metabolic disorders, such as obesity (3).

Bulgur has a lower glycemic index compared to couscous due to its high dietary fiber content. This quality makes bulgur break down slower in the intestines and raise glucose gradually, without spikes.

 A high whole grain intake, but not refined grains, is associated with reduced type 2 diabetes risk. Thus, replacing refined grains with whole grains is recommended to reduce this risk (7).

Gluten Intolerance

Section reviewed by gastroenterologist Arpi Gasparyan Article author photo Arpi Gasparyan

Gluten is a protein found in certain cereal products and cereals, mainly wheat, rye, spelt, etc. The intake of this protein causes gluten-related disorders, such as Celiac disease and non-celiac gluten sensitivity.

Couscous and bulgur are both made from wheat and should not be used during a gluten-free diet or in case of gluten-related disorders.

FODMAPs

Section reviewed by gastroenterologist Arpi Gasparyan Article author photo Arpi Gasparyan

Bulgur in greater amounts and couscous are high in FODMAPs, whereas half-serving bulgur is considered low in FODMAPs.

FODMAPs are poorly absorbed carbs, undergoing bacterial fermentation in the small intestines, leading to increased water volume and gas production. High FODMAP foods may lead to abdominal cramps, bloating, flatulence, and diarrhea.

Article author photo Victoria Mazmanyan
Education: General Medicine at YSMU
Last updated: June 17, 2023
Medically reviewed by Elen Khachatrian

Infographic

Couscous vs Bulgur infographic
Infographic link

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 19% 56%
Saturated Fat: Sat. Fat 0.029 g
Monounsaturated Fat: Mono. Fat 0.022 g
Polyunsaturated fat: Poly. Fat 0.064 g
Bulgur
2
25% 18% 57%
Saturated Fat: Sat. Fat 0.042 g
Monounsaturated Fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.098 g
Contains less Sat. FatSaturated Fat -31%
Contains more Mono. FatMonounsaturated Fat +40.9%
Contains more Poly. FatPolyunsaturated fat +53.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Couscous Bulgur
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Sugar Equal
Lower in Sodium Equal

All nutrients comparison - raw data values

Nutrient Couscous Bulgur Opinion
Calories 112kcal 83kcal Couscous
Protein 3.79g 3.08g Couscous
Fats 0.16g 0.24g Bulgur
Net carbs 21.82g 14.08g Couscous
Carbs 23.22g 18.58g Couscous
Magnesium 8mg 32mg Bulgur
Calcium 8mg 10mg Bulgur
Potassium 58mg 68mg Bulgur
Iron 0.38mg 0.96mg Bulgur
Sugar 0.1g 0.1g
Fiber 1.4g 4.5g Bulgur
Copper 0.041mg 0.075mg Bulgur
Zinc 0.26mg 0.57mg Bulgur
Phosphorus 22mg 40mg Bulgur
Sodium 5mg 5mg
Vitamin A 0IU 2IU Bulgur
Vitamin E 0.13mg 0.01mg Couscous
Manganese 0.084mg 0.609mg Bulgur
Selenium 27.5µg 0.6µg Couscous
Vitamin B1 0.063mg 0.057mg Couscous
Vitamin B2 0.027mg 0.028mg Bulgur
Vitamin B3 0.983mg 1mg Bulgur
Vitamin B5 0.371mg 0.344mg Couscous
Vitamin B6 0.051mg 0.083mg Bulgur
Vitamin K 0.1µg 0.5µg Bulgur
Folate 15µg 18µg Bulgur
Choline 3.3mg 6.9mg Bulgur
Saturated Fat 0.029g 0.042g Couscous
Monounsaturated Fat 0.022g 0.031g Bulgur
Polyunsaturated fat 0.064g 0.098g Bulgur
Tryptophan 0.049mg 0.048mg Couscous
Threonine 0.1mg 0.089mg Couscous
Isoleucine 0.147mg 0.114mg Couscous
Leucine 0.259mg 0.208mg Couscous
Lysine 0.073mg 0.085mg Bulgur
Methionine 0.059mg 0.048mg Couscous
Phenylalanine 0.184mg 0.145mg Couscous
Valine 0.162mg 0.139mg Couscous
Histidine 0.077mg 0.071mg Couscous

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Couscous Bulgur
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
7%
Couscous
8%
Bulgur
Minerals Daily Need Coverage Score
22%
Couscous
21%
Bulgur

Comparison summary

Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 0.013g)
Which food is cheaper?
Couscous
Couscous is cheaper (difference - $0.7)
Which food is lower in glycemic index?
Bulgur
Bulgur is lower in glycemic index (difference - 18)
Which food is richer in minerals?
Bulgur
Bulgur is relatively richer in minerals
Which food is richer in vitamins?
Bulgur
Bulgur is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0.1 g)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (5 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/nutrients
  2. Bulgur - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170287/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.