Bulgur vs Pasta (regular)
Side-by-side macro comparison. Bulgur vs Pasta (regular) per their standard serving sizes.
Pasta (regular)
per 1 cup cooked (140g)
Macro Comparison Table
| Macro | Bulgur | Pasta (regular) | Difference |
|---|---|---|---|
| Calories | 151 cal | 220 cal | -31% Bulgur |
| Protein | 6g | 8g | -25% Bulgur |
| Carbs | 34g | 43g | -21% Bulgur |
| Fat | 0.4g | 1.3g | -69% 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. Pasta (regular) delivers 220 calories with 8g protein, 43g carbs, and 1.3g fat. The most meaningful difference: Bulgur saves 69 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 69 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. Pasta (regular) brings 220 calories — useful when you're chasing a surplus and struggling to eat enough. Pasta (regular) delivers 8g 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. Pasta (regular) at 43g carbs uses significantly more of your daily 20-30g carb budget.
Frequently Asked
Which has more protein, Bulgur or Pasta (regular)?
Pasta (regular) has more protein: 8g vs 6g per serving. That's a difference of 2g.
Which has fewer calories, Bulgur or Pasta (regular)?
Bulgur has 151 calories per serving vs 220 calories in Pasta (regular) — a difference of 69 calories.
Is Bulgur or Pasta (regular) better for keto?
Bulgur is the better keto choice at 34g carbs per serving vs 43g carbs in Pasta (regular).
Is Bulgur or Pasta (regular) better for weight loss?
For weight loss, Bulgur gives you more calorie flexibility (69 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
Pasta (regular)
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 Pasta (regular) stack up:
Full Bulgur guide • Full Pasta (regular) guide • All comparisons