Couscous vs. Bulgur: Which Wheat-Based Grain Is Healthier?

A whole wheat grain packed with fiber and essential minerals to fuel lasting energy.

By Medha deb

Created on Sep 24, 2025

A whole wheat grain packed with fiber and essential minerals to fuel lasting energy.

If you’re searching for a satisfying side dish to accompany salads, proteins, or vegetables, bulgur and couscous have likely caught your eye. While rice remains a beloved staple, these wheat-based grains have surged in popularity among health-conscious eaters. But how do couscous and bulgur compare nutritionally, and which one makes the healthiest choice for your table?

What Are Couscous and Bulgur?

Bulgur is a whole wheat grain that’s been cracked, partially cooked (parboiled), and dried. Because much of the bran and germ are retained, bulgur qualifies as a whole grain in most forms. It’s notably featured in Middle Eastern cuisine, especially in dishes like tabbouleh.
Couscous consists of small granules made from coarsely ground durum wheat semolina. Traditionally steamed, couscous is commonly used in North African cuisine, as a base for stews, salads, or as a quick and fluffy side to meats and vegetables. However, regular couscous is not typically considered a whole grain unless specified as ‘whole wheat couscous.’

Nutritional Comparison: Couscous vs. Bulgur

When weighing your choices, consider the nutrient breakdown per 1-cup cooked serving:

Nutrient	Couscous	Bulgur
Calories	176	151
Protein (% DV)	12%	11%
Fat (% DV)	0.3%	0.6%
Carbohydrate (% DV)	12%	11%
Fiber (% DV)	9%	33%
Sodium (% DV)	0.3%	0.3%
Magnesium (% DV)	3%	15%
Potassium (% DV)	3%	4%
Zinc (% DV)	3%	7%
Folate (% DV)	6%	8%

Key Points From the Nutrition Table

Calories: Both couscous and bulgur deliver similar energy, with bulgur slightly lower in calories.
Protein: Nearly identical amounts; both contribute to your daily protein needs.
Fat: Extremely low in both grains.
Carbohydrates: Marginal difference, both are moderate sources.
Fiber: Bulgur has nearly four times the fiber of couscous—33% Daily Value (DV) versus just 9%. Fiber supports digestive health, satiety, and weight management.
Magnesium, Zinc, Folate: Bulgur delivers higher levels of these essential minerals and nutrients. Magnesium is crucial for hundreds of chemical reactions in the body, including nerve, muscle, and immune function.

Understanding Dietary Fiber: Why Bulgur Shines

The standout difference between the two is fiber content. Foods rich in dietary fiber help fill you up and can aid weight loss efforts by curbing hunger and stabilizing blood sugar. High-fiber diets are also associated with reduced risk of heart disease, improved digestive health, and more stable energy levels throughout the day. With four times more fiber than couscous, bulgur makes an excellent choice for those aiming to boost their daily intake.

Special Minerals: Magnesium, Zinc, Potassium, and Folate

Magnesium: Bulgur contains five times more magnesium than couscous. Magnesium supports muscle and nerve function, helps regulate blood pressure, and is vital for bone health.
Zinc: Essential for immune system operation, DNA synthesis, and cell repair. Bulgur’s zinc content is more than double that of couscous.
Potassium: Both grains provide potassium, an electrolyte supporting proper fluid balance and heart function.
Folate: Both grains contain folate—a B vitamin necessary for healthy red blood cells and fetal development during pregnancy. Bulgur slightly edges out couscous here as well.

Other Nutritional Considerations

Sodium: Both are naturally low in sodium, which is helpful for maintaining healthy blood pressure.
Fat: Couscous and bulgur are both nearly fat-free, making them strong picks for low-fat diets.
Carbohydrates: They are not low-carb foods (around 35g per cooked cup), but their fiber content (especially for bulgur) can temper the glycemic impact.

Preparation & Cooking Convenience

Bulgur is partially cooked before packaging, so it can be prepared quickly. Simply soak it in boiling water for 10-15 minutes to hydrate, and it’s ready for use in salads, tabbouleh, pilafs, or sides.
Couscous, especially the Western supermarket versions, is pre-steamed and dried. Preparation usually requires just pouring boiling water or broth and letting stand for a few minutes, then fluffing with a fork.
Pearl couscous (also called Israeli couscous) is larger and takes longer to cook, often requiring simmering like pasta.

Wholegrain vs. Refined: The Healthier Choice?

The source and processing of each grain influence its health value:

Bulgur wheat retains most of its bran and germ, classifying it as a wholegrain product. Whole grains are linked to lower risk of heart disease, diabetes, and certain cancers compared to refined grains.
Regular couscous is typically refined and not a whole grain; wholewheat couscous is available but less common.
If you are seeking wholegrain benefits, opt for bulgur or wholewheat couscous when possible.

Gluten Content: Who Should Avoid Couscous and Bulgur?

Both couscous and bulgur are wheat-based and contain gluten.
If you have celiac disease, gluten sensitivity, or are following a gluten-free diet, avoid couscous and bulgur. Quinoa may be a suitable alternative.

Flavor and Culinary Uses

Bulgur: Nutty flavor and chewy texture make it a versatile ingredient for salads (tabbouleh), pilafs, breakfast porridges, and as a meat extender in recipes like kofta.
Couscous: Mild, almost neutral flavor pairs well with savory stews, roasted vegetables, and as a base for salads and bowls. Fluffy and quick to make.
Pearl couscous: Nuttier and chewier than regular couscous, adds texture to salads and can stand in for rice or pasta.

Health Benefits in Everyday Diets

Weight management: High fiber, lower calorie bulgur keeps you full longer and fits well with calorie-controlled diets.
Heart health: Whole grains like bulgur help reduce cholesterol and blood pressure.
Energy levels: Slow-digesting carbs in both grains provide lasting energy.
Digestive health: Bulgur’s fiber promotes regularity and gut health.

Frequently Asked Questions (FAQs)

Which is more nutritious: couscous or bulgur?

Bulgur wins in core nutrient categories: it’s higher in fiber, magnesium, zinc, and iron, making it the more nutritious choice overall.

Is couscous a whole grain?

No, regular couscous is made from refined wheat semolina and is generally not considered a wholegrain. Wholewheat couscous is available and offers more nutritional benefits comparable to bulgur.

What is pearl couscous?

Pearl couscous (Israeli couscous) is a larger, rounder version made from semolina, offering a nutty flavor and chewy texture, but is still usually made with refined wheat.

Are either suitable for gluten-free diets?

No, both couscous and bulgur contain gluten and are unsuitable for gluten-free diets. Instead, choose quinoa or other gluten-free grains.

How should I store couscous and bulgur?

Both grains should be kept in a cool, dry place in airtight containers to preserve freshness. Once cooked, refrigerate and consume within several days.

Can I substitute bulgur for couscous in recipes?

Bulgur can often be swapped for couscous in most salads, bowls, and side dishes, adjusting for differences in cooking time and texture.

Quick Tips for Healthier Grain Choices

For more fiber and minerals, choose bulgur or wholewheat couscous whenever possible.
Add bulgur to salads, breakfast bowls, or as a side to up your fiber and whole grain intake.
Experiment with pearl couscous for a heartier texture in soups, stews, or grain salads.

The Verdict: Which Is Healthier?

Bulgur takes top honors as the healthier choice. It boasts more fiber, essential minerals, and is quicker to prepare due to its pre-cooking process. Not only does bulgur promote digestive health, it also helps you feel full longer and fits well into heart-healthy diets.

Bottom Line

When seeking pasta or rice substitutes, bulgur excels where it matters most—fiber, magnesium, iron, and zinc—while remaining simple to cook. Couscous still offers a quick and tasty base for meals, especially when wholewheat varieties are chosen, but for the strongest nutritional punch, bulgur deserves a regular spot on your plate.

Related Healthy Eating Resources

6 Popular Foods That Help Lower Cholesterol
30 Immune-Boosting Foods to Add to Your Plate
31 Metabolism-Boosting Foods to Add to Your Plate
The Best High-Protein Snacks, Per Nutritionists
The Best Foods to Eat for Crohn’s Disease

References

Author

medha deb

Medha Deb is an editor with a master's degree in Applied Linguistics from the University of Hyderabad. She believes that her qualification has helped her develop a deep understanding of language and its application in various contexts.

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