Bulgur wheat
Also known as: burghul, daliya
Generally a good everyday choice in sensible portions.
Whole grain with a lower GI than rice.
Portion guide
½ cup cooked (about 91 g)
Educational guidance only — not a personal diet prescription. Content is medically reviewed and based on recognised clinical guidelines — see references. If you have feedback or a suggestion to improve this website, .
Nutrition per ½ cup cooked
| Calories | 76 kcal |
|---|---|
| Total carbohydrates | 17 g |
| Protein | 2.8 g |
| Fat | 0.2 g |
| Fibre | 4.1 g |
Glycaemic index (GI): 48
Better ways to cook it
- Choose whole-grain versions
- Add vegetables and a protein
Practical advice
- A good everyday choice in sensible portions
Detailed clinical explanation
Low glycaemic impact at the stated portion because of fibre, protein or low carbohydrate content.
Scientific references
- USDA FoodData Central — values for the stated portion.
- American Diabetes Association. Standards of Care in Diabetes — Facilitating Positive Health Behaviors (nutrition therapy).
- Atkinson FS et al. International tables of glycemic index and glycemic load values 2021. Am J Clin Nutr. 2021;114(5):1625-1632.
Last medically reviewed: 3 November 2026
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Freekeh
frikeh
Roasted green wheat — high in fibre.
Portion: ½ cup cooked (about 80 g)
Quinoa
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Higher-protein grain alternative.
Portion: ½ cup cooked (about 90 g)
Ragi roti
nachni bhakri, ragi rotti
Fibre- and calcium-rich millet bread.
Portion: 1 small (about 60 g)
Educational information only — your own targets depend on your medicines and health. Compare with another food