Bulgur (dry) nutrition facts
100 grams of bulgur, dry contain 342 calories, 12 g of protein, 76 g of carbohydrates and 1.3 g of fat. It is an excellent source of manganese (133% DV), dietary fiber (45% DV), magnesium (39% DV) and copper (37% DV). Most of its calories (83%) come from carbs. It is high in fiber.
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Calorie breakdown
Values shown for 100 g.
Rich in
- Manganese133%
- Dietary fiber45%
- Magnesium39%
- Copper37%
- Niacin (B3)32%
- Protein25%
% Daily Value per 100 g
Full nutrient profile
Amounts per 100 g. Change the serving size in the label above.
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin D | 0 µg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin E | 0.06 mg | 0% |
| Vitamin K | 1.9 µg | 2% |
| Thiamin (B1) | 0.23 mg | 19% |
| Riboflavin (B2) | 0.12 mg | 9% |
| Niacin (B3) | 5.11 mg | 32% |
| Pantothenic acid (B5) | 1.04 mg | 21% |
| Vitamin B6 | 0.34 mg | 20% |
| Folate | 27 µg | 7% |
| Vitamin B12 | 0 µg | 0% |
| Choline | 28.1 mg | 5% |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium | 35 mg | 3% |
| Iron | 2.46 mg | 14% |
| Potassium | 410 mg | 9% |
| Magnesium | 164 mg | 39% |
| Phosphorus | 300 mg | 24% |
| Zinc | 1.93 mg | 18% |
| Copper | 0.34 mg | 37% |
| Manganese | 3.05 mg | 133% |
| Selenium | 2.3 µg | 4% |
Fats
| Nutrient | Amount | % DV |
|---|---|---|
| Saturated fat | 0.23 g | 1% |
| Monounsaturated fat | 0.17 g | - |
| Polyunsaturated fat | 0.54 g | - |
Other
| Nutrient | Amount | % DV |
|---|---|---|
| Water | 9 g | - |
| Caffeine | 0 mg | - |
| Alcohol | 0 g | - |
How it compares to other cereal grains and pasta
| Per 100 g | Bulgur (dry) | Category average | Difference |
|---|---|---|---|
| Calories | 342 | 284 | +20% |
| Protein | 12.3 g | 8.81 g | +40% |
| Total carbohydrate | 75.9 g | 58.5 g | +30% |
| Total fat | 1.33 g | 2.25 g | -41% |
| Dietary fiber | 12.5 g | 5.77 g | +117% |
| Total sugars | 0.41 g | 0.94 g | -56% |
| Sodium | 17 mg | 94.9 mg | -82% |
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Source: USDA FoodData Central, SR Legacy, FDC ID 170688. Daily Values are based on FDA reference amounts for a 2,000 calorie diet. Nutrient content can vary by variety, growing conditions and preparation.