If you’re a fan of Middle Eastern or Mediterranean cuisine, you’ve likely heard of bulgur wheat flour. This ancient grain has been a staple food in the region for centuries, but how does it compare to all-purpose flour?
In this article, I’ll take you through the differences between bulgur wheat flour and all-purpose flour, and help you decide which one is better for your culinary needs.
Comparing bulgur wheat flour vs all-purpose flour
| Bulgur wheat flour | All-purpose flour | |
| Substitution ratio (vs all-purpose flour) | 1:1 | N/A |
| Gluten-free? | No | No |
| Keto-friendly? | No | No |
| Paleo-friendly? | No | No |
| Common Allergens | Wheat, gluten | Wheat, gluten |
| Liquid absorbency | Medium | Medium |
| Pantry shelf life | 6 months | 6-8 months |
| Best for | Pancakes, textured breads, tabouleh | Non-yeast recipes, cookies, biscuits, and some breads |
Differences between bulgur wheat flour and all-purpose flour
The biggest difference between bulgur wheat flour and all-purpose flour is their ingredients. Bulgur wheat flour is made from cracked wheat berries, while all-purpose flour is a blend of soft and hard wheat.
Unlike all-purpose flour, bulgur flour isn’t really a finely ground flour. Instead, the whole wheat kernels have been partially cooked, dried, and then ground into small pieces. Bulgur wheat flour is most commonly used to make savory dishes like tabbouleh salad, pilafs, and stuffed vegetables. It’s also good in porridge, grain bowls, and bread with more texture.
Unlike other whole grains, bulgur wheat cooks quickly and does not require soaking. This makes it a convenient and time-saving option for busy cooks!
Other differences include their texture, nutrition, and how they bake, which I’ll talk about now, starting with baking!
Baking with bulgur wheat flour vs all-purpose flour
When it comes to baking, all-purpose flour is a more versatile option. It has a neutral flavor and a consistent texture, making it suitable for a wide range of baked goods, from cakes and cookies to breads and pastries.
All-purpose flour also has a higher gluten content than bulgur wheat flour, which gives baked goods a light and airy texture.
Bulgur wheat flour can be used in baking, but it may not be the best choice for all types of baked goods. Bulgur wheat flour has a nutty flavor and a coarse texture, which can add an interesting twist to baked goods like bread, crackers, muffins, and pancakes. However, because of its coarse texture, I wouldn’t use it for more delicate baked goods like pastries and cakes that require a fine, smooth texture. For that, I recommend whole wheat pastry flour!
Ingredients in bulgur wheat flour vs all-purpose flour
Bulgur wheat flour contains only one ingredient: whole grain wheat. There’s also different weights available (fine, medium, coarse). Fine bulgur wheat flour is the best for baking! The others are too coarse and won’t work the same.
All-purpose flour, on the other hand, contains ‘wheat flour’ and sometimes additional ingredients, such as bleaching agents, dough conditioners, and preservatives, depending on the brand and type.
Bulgur wheat flour and all-purpose flour nutritional facts
| Per ¼ cup serving | Bulgur wheat flour | All-purpose flour |
| Calories | 160 | 120 |
| Carbs (g) | 35 | 24 |
| Fiber (g) | 5 | 1 |
| Fat (g) | 0.5 | 0.5 |
| Protein (g) | 4 | 4 |
| Glycemic index score | 48 | 85 |
As you can see, bulgur wheat flour is a lot higher in calories, carbs, and fiber compared to all-purpose flour. If you’re looking for a lower-calorie, lower-carb flour that’s still a healthy alternative to all-purpose flour, check out banana flour!
Another thing that sticks out is that bulgur wheat flour has a lower glycemic index, which means it doesn’t cause a rapid spike in blood sugar levels like all-purpose flour can.
Bulgur wheat flour vs all-purpose flour storage
Since bulgar wheat flour is a whole grain product, it tends to have a shorter shelf life than all-purpose flour, lasting up to 6 months. You might get a couple more months out of all-purpose flour, but both can go bad if they are exposed to moisture, heat, or pests. So it’s important to store them properly in an airtight container in a cool, dry place to ensure their freshness and quality.
Bulgur wheat flour vs all-purpose flour: Which is better?
Ultimately, the choice between bulgur wheat flour and all-purpose flour depends on your specific recipe and dietary preferences. If you are looking for a healthier option with a unique flavor profile, bulgur wheat flour is a legitimate option.
But honestly speaking, unless I’m making tabouleh, bulgur wheat flour isn’t my first choice. I would much rather go with a nutrient-dense option for day-to-day baking and sweet recipes such as coconut flour. However, if you need a flour that can be used in many different dishes and baked goods, all-purpose flour is stil one of the most versatile choices out of 60+ different types of flours.
FAQ
All-purpose flour is usually made from a blend of wheat varieties and can be used as a substitute for wheat flour in most recipes without major changes in texture or taste. However, whole wheat flour contains more fiber, protein, and nutrients than all-purpose flour, so the nutritional value of the recipe may be affected.
No, bulgur wheat is not the same as wheat flour. Bulgur wheat is a type of whole wheat grain that is precooked, dried, and then cracked, while wheat flour is made by grinding wheat kernels into a fine powder. They have different textures and flavors and are used differently in recipes.
The main difference between wheat flour and all-purpose flour is that wheat flour is made from whole wheat kernels, while all-purpose flour is made from a combination of hard and soft wheat grains. Wheat flour has a higher protein content, resulting in a denser texture and nuttier flavor, while all-purpose flour is more versatile and suitable for a wider range of recipes.
