Bulgur vs Navy Beans
Side-by-side macro comparison. Bulgur vs Navy Beans per their standard serving sizes.
Macro Comparison Table
| Macro | Bulgur | Navy Beans | Difference |
|---|---|---|---|
| Calories | 151 cal | 255 cal | -41% Bulgur |
| Protein | 6g | 15g | -60% Bulgur |
| Carbs | 34g | 47g | -28% Bulgur |
| Fat | 0.4g | 1.1g | -64% 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. Navy Beans delivers 255 calories with 15g protein, 47g carbs, and 1.1g fat. The most meaningful difference: Bulgur saves 104 calories per serving — meaningful over a week of meals. For protein density per calorie, Navy Beans wins at 24% of calories from protein.
When to Pick Each
For Cutting / Weight Loss
When cutting on a tight calorie budget, Bulgur gives you 104 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), Navy Beans delivers more grams of protein per calorie consumed.
For Bulking / Muscle Gain
For muscle gain, you want calories AND protein. Navy Beans brings 255 calories — useful when you're chasing a surplus and struggling to eat enough. Navy Beans delivers 15g 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. Navy Beans at 47g carbs uses significantly more of your daily 20-30g carb budget.
Frequently Asked
Which has more protein, Bulgur or Navy Beans?
Navy Beans has more protein: 15g vs 6g per serving. That's a difference of 9g.
Which has fewer calories, Bulgur or Navy Beans?
Bulgur has 151 calories per serving vs 255 calories in Navy Beans — a difference of 104 calories.
Is Bulgur or Navy Beans better for keto?
Bulgur is the better keto choice at 34g carbs per serving vs 47g carbs in Navy Beans.
Is Bulgur or Navy Beans better for weight loss?
For weight loss, Bulgur gives you more calorie flexibility (104 cal less per serving). For preserving muscle during a deficit, Navy Beans delivers more protein per calorie. Most people on cuts benefit from Navy Beans.
Which Is Better for Your Goal?
🔥 Weight Loss
Navy Beans
Higher protein-to-calorie density + lower absolute fat = more satiety per calorie.
💪 Muscle Gain
Navy Beans
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:
→ Calculate My Macros (Free)Related Comparisons
Other ways Bulgur and Navy Beans stack up: