All grains are not created equal. Whole grains contain vitamins, minerals, phytonutrients, and fiber, all contained within the layers of bran. Whole grains include all three parts of the kernel — the bran, endosperm, and germ.

Refined grains have been significantly modified from their natural composition; the germ and bran are removed during processing, to grind into flour to make breads, bagels, pasta, pizza, cakes etc. The refining process eliminates the bran thus removing most of the nutritional content as well.

Whole grains are associated with a plethora of health benefits, including a reduced risk of type 2 diabetes, heart disease, and colorectal, pancreatic, and stomach cancer. They also aid in weight management and gut health.

Bulgur wheat is packed with nutrients and even holds its own when compared to fiber-rich brown rice – with more than twice the fiber and four times as much folate!

BULGUR, 1 cup cooked  

BROWN RICE, long-grain,  1 cup cooked


White Rice, 1 cup cooked

151 calories 216 calories 242 calories
0.44 grams fat 1.8 grams fat .4 grams fat
8.2 grams fiber 3.5 grams fiber .6 grams fiber
32.8 micrograms folate 7.8 micrograms folate 150 micrograms folate

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