Bulgur vs Potato
Side-by-side macro comparison. Bulgur vs Potato per their standard serving sizes.
Macro Comparison Table
| Macro | Bulgur | Potato | Difference |
|---|---|---|---|
| Calories | 151 cal | 161 cal | -6% Bulgur |
| Protein | 6g | 4.3g | +40% Bulgur |
| Carbs | 34g | 37g | -8% Bulgur |
| Fat | 0.4g | 0.2g | +100% 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. Potato delivers 161 calories with 4.3g protein, 37g carbs, and 0.2g fat. The most meaningful difference: they're within 10 calories per serving, so calorie load is essentially equivalent. Both deliver similar protein density.
When to Pick Each
For Cutting / Weight Loss
When cutting on a tight calorie budget, Bulgur gives you 10 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. Potato brings 161 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. Potato at 37g carbs uses significantly more of your daily 20-30g carb budget.
Frequently Asked
Which has more protein, Bulgur or Potato?
Bulgur has more protein: 6g vs 4.3g per serving. That's a difference of 1.7000000000000002g.
Which has fewer calories, Bulgur or Potato?
Bulgur has 151 calories per serving vs 161 calories in Potato — a difference of 10 calories.
Is Bulgur or Potato better for keto?
Bulgur is the better keto choice at 34g carbs per serving vs 37g carbs in Potato.
Is Bulgur or Potato better for weight loss?
For weight loss, Bulgur gives you more calorie flexibility (10 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
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