Grains

Nutrition Facts Bulgur

Wheat
Bulgur nutrition facts

Bulgur is a dried food with much of its original water removed, which concentrates its flavor and nutrients. It provides protein, dietary fiber, potassium, and magnesium. Choose a dry, intact package without insects or moisture damage and store it airtight in a cool, dark place; refrigeration extends the quality of whole-grain and high-fat products.

Calories372
Protein11.8g
Carbs75.9g
Fat2.4g
Protein Carbs Fat

Nutrition for 100 g

Calories 372 kcal
Protein 11.76 g
Total Fat 2.42 g
Carbohydrates 75.88 g
Fiber 11.72 g
Total Sugars 0.41 g
Sodium 2 mg

Nutrients

Full nutrient profile

Proximates
Water 8.49 g
Energy (Atwater General Factors) 372.34 kcal
Energy (Atwater Specific Factors) 349.3 kcal
Nitrogen 1.88 g
Protein 11.76 g
Total lipid (fat) 2.42 g
Ash 1.46 g
Energy 1431 kj
Energy 342 kcal
Carbohydrates
Carbohydrate, by difference 75.88 g
Fiber, total dietary 11.72 g
Starch 62.31 g
Sugars, Total 0.41 g
Lipids
SFA 4:0 0 g
SFA 6:0 0 g
SFA 10:0 0 g
PUFA 20:4 0 g
PUFA 18:4 0 g
MUFA 20:1 0 g
MUFA 22:1 0 g
SFA 12:0 0 g
PUFA 22:6 n-3 (DHA) 0 g
PUFA 20:5 n-3 (EPA) 0 g
PUFA 22:5 n-3 (DPA) 0 g
SFA 16:0 0.2 g
SFA 18:0 0.01 g
MUFA 18:1 0.17 g
PUFA 18:2 0.52 g
PUFA 18:3 0.02 g
Fatty acids, total monounsaturated 0.17 g
Fatty acids, total polyunsaturated 0.54 g
Cholesterol 0 mg
Fatty acids, total saturated 0.23 g
SFA 8:0 0.01 g
SFA 14:0 0.001 g
MUFA 16:1 0.007 g
Amino acids
Isoleucine 0.46 g
Leucine 0.83 g
Lysine 0.34 g
Cystine 0.29 g
Valine 0.55 g
Arginine 0.58 g
Histidine 0.29 g
Aspartic acid 0.63 g
Serine 0.58 g
Tryptophan 0.19 g
Threonine 0.35 g
Methionine 0.19 g
Phenylalanine 0.58 g
Tyrosine 0.36 g
Alanine 0.44 g
Glutamic acid 3.88 g
Glycine 0.5 g
Proline 1.28 g
Minerals
Calcium, Ca 34.11 mg
Iron, Fe 2.63 mg
Magnesium, Mg 118.9 mg
Phosphorus, P 312.1 mg
Potassium, K 358.3 mg
Sodium, Na 2.18 mg
Zinc, Zn 2.15 mg
Copper, Cu 0.38 mg
Manganese, Mn 2.64 mg
Selenium, Se 2.3 ug
Vitamins and other components
Thiamin 0.23 mg
Niacin 5.18 mg
Vitamin B-6 0.22 mg
Biotin 5.48 ug
Folic acid 0 ug
Vitamin D (D2 + D3), International Units 0 iu
Vitamin A, RAE 0 ug
Folate, food 27 ug
Choline, total 28.1 mg
Folate, DFE 27 ug
Vitamin A, IU 9 iu
Retinol 0 ug
Vitamin B-12, added 0 ug
Vitamin E, added 0 mg
Pantothenic acid 1.05 mg
Vitamin E (alpha-tocopherol) 0.06 mg
Vitamin C, total ascorbic acid 0 mg
Riboflavin 0.12 mg
Folate, total 27 ug
Vitamin B-12 0 ug
Cryptoxanthin, beta 0 ug
Lycopene 0 ug
Carotene, beta 5 ug
Carotene, alpha 0 ug
Vitamin K (phylloquinone) 1.9 ug
Lutein + zeaxanthin 220 ug
Vitamin D (D2 + D3) 0 ug
Other nutrients
Alcohol, ethyl 0 g
Caffeine 0 mg
Theobromine 0 mg
More about allergens

This food is made from a gluten-containing grain. Gluten triggers celiac disease; wheat is also one of the nine major food allergens recognized in the United States. Check packaged-food labels because recipes and cross-contact controls vary.

This general information does not replace the ingredient and allergen label on a packaged product or individual medical advice.

Interesting fact

Milling changes more than particle size

Whole-grain flour retains bran, germ, and endosperm, while refined flour removes much of the bran and germ. Finer particles also expose more surface area to enzymes and oxygen, affecting digestion and storage stability.

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Recipes with this food

Use bulgur in simple recipes

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These nutrition values are provided for educational purposes only and are not medical advice. Values may vary depending on brand, preparation method, and serving size.