Bulgur vs Wild Rice
Side-by-side macro comparison. Bulgur vs Wild Rice per their standard serving sizes.
Macro Comparison Table
| Macro | Bulgur | Wild Rice | Difference |
|---|---|---|---|
| Calories | 151 cal | 166 cal | -9% Bulgur |
| Protein | 6g | 6.5g | -8% Bulgur |
| Carbs | 34g | 35g | -3% Bulgur |
| Fat | 0.4g | 0.6g | -33% 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. Wild Rice delivers 166 calories with 6.5g protein, 35g carbs, and 0.6g fat. The most meaningful difference: they're within 15 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 15 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), Wild Rice delivers more grams of protein per calorie consumed.
For Bulking / Muscle Gain
For muscle gain, you want calories AND protein. Wild Rice brings 166 calories — useful when you're chasing a surplus and struggling to eat enough. Wild Rice delivers 6.5g 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. Wild Rice at 35g carbs uses significantly more of your daily 20-30g carb budget.
Frequently Asked
Which has more protein, Bulgur or Wild Rice?
Wild Rice has more protein: 6.5g vs 6g per serving. That's a difference of 0.5g.
Which has fewer calories, Bulgur or Wild Rice?
Bulgur has 151 calories per serving vs 166 calories in Wild Rice — a difference of 15 calories.
Is Bulgur or Wild Rice better for keto?
Bulgur is the better keto choice at 34g carbs per serving vs 35g carbs in Wild Rice.
Is Bulgur or Wild Rice better for weight loss?
For weight loss, Bulgur gives you more calorie flexibility (15 cal less per serving). For preserving muscle during a deficit, Wild Rice delivers more protein per calorie. Most people on cuts benefit from Wild Rice.
Which Is Better for Your Goal?
🔥 Weight Loss
Bulgur
Higher protein-to-calorie density + lower absolute fat = more satiety per calorie.
💪 Muscle Gain
Wild Rice
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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