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Cracked Wheat vs Bulgur: Which is a Better Option?

Looking to mix up your usual meal routine with a healthy and delicious option?

You might have heard of cracked wheat and bulgur, but what’s the difference?

Here’s a comprehensive guide to help you choose the better option for your health and dietary needs.

What is Cracked Wheat?

Cracked wheat, a nutritious grain with a hearty flavor, is a form of whole wheat that has been crushed or ground into smaller pieces.

The process of cracking the grain allows it to cook faster than intact whole wheat kernels and provides a texture similar to rice.

Cracked wheat is often used in pilafs, salads, and baked goods.

It is also known as bulgur’s cousin, which can sometimes cause confusion between the two grains.

What is Bulgur?

Bulgur, a popular Middle Eastern staple, is made by boiling and drying whole wheat kernels before removing the outer shell, resulting in a chewy texture with a nutty flavor.

It is unique as it can be used for various applications such as hot cereals, salads, and stews.

Its versatility has made it famous worldwide and as such has become a staple in many diets.

Differences Between Cracked Wheat and Bulgur

Cracked wheat and bulgur are both whole grains that have originated from wheat berries, but they undergo different treatment methods during processing.

Cracked wheat is milled by crushing the wheat kernels coarsely into small pieces or bits, while bulgur is pre-cooked, dried and cracked into smaller pieces than those of cracked wheat.

Both types of grains offer a variety of health benefits as they are rich in fiber, vitamins and minerals.

However, bulgur has a slightly lower glycemic index than cracked wheat, which means it can regulate blood sugar levels more efficiently.

In terms of culinary applications, bulgur cooks faster than cracked wheat due to its pre-cooking process.

It is commonly used in Middle Eastern tabbouleh salad, pilaf dishes and soups.

On the other hand, cracked wheat is versatile as it can be used as a substitute for rice or pasta in various Mediterranean-style stews or side dishes.

Processing Method

To create cracked wheat, the whole wheat kernel is crushed and then ground into small pieces.

On the other hand, bulgur is made by parboiling, drying, and cracking whole wheat berries.

Both processing methods result in similar-looking grains but differ in taste and texture.

Cracked wheat has a denser and nuttier flavor than bulgur, which has a lighter and softer texture.

Choosing between the two depends on one’s preference for taste and recipes as both options offer nutritional benefits such as high fiber content and protein.

Texture and Appearance

The tactile and visual properties of cracked wheat and bulgur vary depending on the milling process.

Cracked wheat is larger in size with a coarse texture, while bulgur is smaller and has a finer texture.

Both have a tan or light brown color and are similar in appearance, making it difficult to distinguish them at first glance.

Cracked wheat is crunchier due to its grainy texture, providing a satisfying bite when prepared as a cereal or used in baked goods.

Bulgur, on the other hand, has a softer texture that blends well with other ingredients and is often used as a substitute for rice or couscous.

Its consistency makes it ideal for use in salads and stir-fries.

It’s important to note that both cracked wheat and bulgur provide health benefits such as fiber, protein, vitamins, and minerals.

Nevertheless, their texture differences can make one more suitable for certain dishes than the other.

It ultimately comes down to personal preference and the intended use in recipes.

Cooking Time

The duration of preparing cracked wheat and bulgur may have minimal differences, but it’s important to know what best suits the recipe you’re making.

Bulgur is pre-cooked and makes for a quicker cooking time than cracked wheat, which requires 40-50 minutes of boiling.

However, if you’re aiming for a nuttier taste and texture, Cracked Wheat might be preferable.

Both options are versatile to use in savory dishes, baking and salads.

When preparing either form of wheat do not overcook them; avoid creating a mushy texture by keeping an eye on them while they boil.

If you are short on time and want to remove the extra preparation step, then bulgur is ready to use since it has already been cooked beforehand.

On the other hand, cracked wheat does require longer preparation time as well as pre-soaking before cooking for enhanced results.

Choosing between the two depends on the dish or cuisine that you want to prepare along with your preferences be it taste or texture.

Bulgur can additionally offer health benefits due to its lower calorie count than cracked wheat while being rich in fiber and protein.

It can aid weight management goals by inducing feelings of fullness for extended periods.

Regardless of your choice between the two options, both are healthy sources of carbohydrates that offer numerous nutritional values required for maintaining a balanced diet.

Nutritional Value

Both cracked wheat and bulgur are nutritious grains that offer a wealth of benefits.

They are both excellent sources of essential vitamins, minerals and dietary fiber.

In fact, they provide a comparable nutrient composition, making them an excellent choice for those looking to add healthy grains into their diet.

When it comes to protein content, bulgur is king.

A single cup of bulgur provides 5 grams of protein, while cracked wheat offers only 4 grams per cup.

On the other hand, cracked wheat has slightly higher amounts of magnesium and phosphorus compared to bulgur.

Moreover, these grains are also gluten-free which is beneficial for people with coeliac disease or gluten sensitivity.

These grains have a low glycemic index which means they can help regulate blood sugar levels and keep you satiated longer- great news for weight management.

Similarities Between Cracked Wheat and Bulgur

Cracked wheat and bulgur have many commonalities.

Both are made from wheat kernels that underwent a process of removing the bran and wheat germ, leaving only the endosperm.

This is then cooked to create grains with a chewy texture and nutty flavor.

Additionally, both cracked wheat and bulgur are excellent sources of nutrients like fiber, protein, iron, and B vitamins.

These two grains have similar culinary properties that make them interchangeable in various recipes like salads and stews.

Moreover, both cracked wheat and bulgur can be prepared quickly because they don’t require extended soaking or cooking times.

They are easily digestible and suitable for those following gluten-free diets as long as they are gluten-free certified versions.

However, bulgur has some unique touches worth mentioning too such as easy to prepare as line adjusts favorably in soups giving cream-like finish which needs no additional liquid.

In summary, cracked wheat and bulgur share many qualities.

While their nutritional value differs slightly from one another depending on how processed they are or cooked, their health benefits including being rich in dietary fiber contributed directly to its low glycemic index foods list.

How to Use Cracked Wheat and Bulgur in Cooking?

When it comes to incorporating cracked wheat and bulgur in your recipes, it is important to understand how both can be used.

Consider the following guidelines:

  • Preparing Cracked Wheat: Rinse your cracked wheat thoroughly before boiling it for 20 minutes until tender. Ensure that you strain the water out of it.
  • Preparing Bulgur: Bulgur can be cooked in multiple ways such as boiling or microwaving. For boiling, mix bulgur with water and let it rest for 15-20 minutes or until all of the water has been absorbed.
  • Using Cracked Wheat in Cooking: Cracked wheat finds its use in many dishes such as salads, stuffings, soups, and even desserts like porridge.
  • Using Bulgur in Cooking: Bulgur can also make appearances in several dishes like meatballs, kebabs, casseroles, tabbouleh salad, and bread.
  • Substitution: If a recipe calls for cracked wheat but you don’t have any on hand, you can substitute bulgur instead for similar results.
  • Storage: Both cracked wheat and bulgur should be stored in an airtight container away from direct sunlight, heat and humidity to ensure their shelf life longevity.

It’s crucial to note that while similarities exist between these two grains, they have some differences too.

For example, bulgur is faster to cook than cracked wheat as it is pre-cooked beforehand while cracked wheat renders an earthier flavor due to its fuller form.

Understanding these nuances equips you thoroughly when experimenting with them in your kitchen.


When it comes to choosing between cracked wheat and bulgur, it is essential to consider the nutritional value of each option.

While both grains are healthy, one may be a better fit based on individual needs.

While both these grains have their nutritional benefits, bulgur is more convenient to cook with as it requires less cooking time than cracked wheat.

However, if you prefer the taste of cracked wheat or require more fiber in your diet, it may be a better option.

Cracked Wheat vs Bulgur: Which is a Better Option?

Andrew Gray
5 from 1 vote
Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Course This vs That
Servings 1 Serving


  • Cracked Wheat
  • Bulgur


  • Choose between two items based on your preference and availability.
  • Follow the cooking directions for your chosen option, using the appropriate ratio of ingredients.
  • Prepare it according to your desired recipes.
  • Incorporate them into your dish, adjusting the amount to suit your taste.
  • Enjoy the unique taste experience and experiment with different dishes to explore their versatility.
Keyword Cracked Wheat vs Bulgur
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