Ingredient swap
Bulgur Wheat vs Couscous
Bulgur has more than twice the fiber of couscous and a chewier, nuttier bite. Couscous is a tiny pasta made from semolina and cooks faster.
How to swap
1:1 by dry weight in salads and pilafs. Fine bulgur soaks like couscous; medium needs a short simmer.
Side by side
| Per 100 g | Bulgur Wheat | Couscous |
|---|---|---|
| Calories | 342 better | 376 |
| Protein | 12.3 g | 12.8 g |
| Carbs | 75.9 g | 77.4 g |
| Fat | 1.3 g | 0.6 g |
| Fiber | 12.5 gbetter | 5 g |
| Sugar | 0.4 g | 0.4 g |
| Sodium | 17 mg | 10 mgbetter |
| 1 cup weighs | 140 g | 173 g |
"Better" means more protein or fiber, or fewer calories, carbs, sugar or salt. Fat is not scored.
Macros per 100 g
Common questions
Can I use couscous instead of bulgur wheat?
1:1 by dry weight in salads and pilafs. Fine bulgur soaks like couscous; medium needs a short simmer.
Which has more protein?
Couscous, with 12.8 g per 100 g versus 12.3 g.
Which has fewer calories?
Bulgur Wheat, with 342 calories per 100 g.