Bulgur vs Jasmine Rice
Side-by-side macro comparison. Bulgur vs Jasmine Rice per their standard serving sizes.
Jasmine Rice
per 1 cup cooked (158g)
Macro Comparison Table
| Macro | Bulgur | Jasmine Rice | Difference |
|---|---|---|---|
| Calories | 151 cal | 205 cal | -26% Bulgur |
| Protein | 6g | 4.3g | +40% Bulgur |
| Carbs | 34g | 45g | -24% Bulgur |
| Fat | 0.4g | 0.4g | 0% Bulgur |
Differences shown relative to Bulgur. Positive = Bulgur has more.
Quick Take
Bulgur delivers 151 calories per serving with 6g protein, 34g carbs, and 0.4g fat. Jasmine Rice delivers 205 calories with 4.3g protein, 45g carbs, and 0.4g fat. The most meaningful difference: Bulgur saves 54 calories per serving — meaningful over a week of meals. Both deliver similar protein density.
When to Pick Each
For Cutting / Weight Loss
When cutting on a tight calorie budget, Bulgur gives you 54 more calories of headroom per serving — that's room for an extra snack, more vegetables, or a higher-protein second portion. If protein density matters more (which it does for preserving muscle on a deficit), Bulgur delivers more grams of protein per calorie consumed.
For Bulking / Muscle Gain
For muscle gain, you want calories AND protein. Jasmine Rice brings 205 calories — useful when you're chasing a surplus and struggling to eat enough. Bulgur delivers 6g of protein per serving, which directly feeds muscle protein synthesis. The best pick depends on whether you need more total calories or more usable protein.
For Keto / Low-Carb
Bulgur fits cleanly into keto with only 34g carbs. Jasmine Rice at 45g carbs uses significantly more of your daily 20-30g carb budget.
Frequently Asked
Which has more protein, Bulgur or Jasmine Rice?
Bulgur has more protein: 6g vs 4.3g per serving. That's a difference of 1.7000000000000002g.
Which has fewer calories, Bulgur or Jasmine Rice?
Bulgur has 151 calories per serving vs 205 calories in Jasmine Rice — a difference of 54 calories.
Is Bulgur or Jasmine Rice better for keto?
Bulgur is the better keto choice at 34g carbs per serving vs 45g carbs in Jasmine Rice.
Is Bulgur or Jasmine Rice better for weight loss?
For weight loss, Bulgur gives you more calorie flexibility (54 cal less per serving). For preserving muscle during a deficit, Bulgur delivers more protein per calorie. Most people on cuts benefit from Bulgur.
Which Is Better for Your Goal?
🔥 Weight Loss
Bulgur
Higher protein-to-calorie density + lower absolute fat = more satiety per calorie.
💪 Muscle Gain
Bulgur
Higher absolute protein per serving better supports muscle protein synthesis.
🥑 Low-Carb / Keto
Bulgur
Lower carbohydrate content fits keto and low-carb macros without burning your carb budget.
Both fit most balanced diets. These verdicts reflect macro-only comparisons — taste, satiety, cost, and personal preference also matter.
Find Your Personal Macros
The "right" food depends on your individual macro targets. Calculate yours in 60 seconds:
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Other ways Bulgur and Jasmine Rice stack up:
Full Bulgur guide • Full Jasmine Rice guide • All comparisons