foodstruct logo
Find food by nutritional value | Diet analysis

Bulgur nutrition chart, glycemic index and rich nutrients

Bulgur, dry
*all the values are displayed for the amount of 100 grams

What is Bulgur rich in: TOP 5 nutrients.

Bulgur
Rich in Carbs
richer than 93% foods
richer than 91% foods
richer than 89% foods
richer than 83% foods
richer than 83% foods
93% Carbs
91% Fiber
89% Magnesium
83% Potassium
83% Phosphorus
Explanation: This food contains more Carbs than 93% of foods. More importantly, although there are several foods (7%) which contain more Carbs, this food itself is rich in Carbs more than it is in any other nutrient. Similarly it is relatively rich in Fiber, Magnesium, Potassium and Phosphorus

Bulgur Glycemic index (GI)

48
Similar food data
45 Buckwheat Buckwheat
60 Rice Rice
45 Wheat Wheat

Check out similar food or compare with current

Macronutrients chart

Protein:
Daily Value: 25%
12.29 g of 50 g
25%
Fats:
Daily Value: 2%
1.33 g of 65 g
2%
Carbs:
Daily Value: 25%
75.87 g of 300 g
25%
Water:
Daily Value: 0%
9 g of 2,000 g
0%
Other:
1.51 g

NEW NUTRITION FACTS LABEL

Nutrition Facts
___ servings per container
Serving Size ______________
Amount Per Serving
Calories 342
% Daily Value*
2%
Total Fat 1g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
1%
Sodium 17mg
25%
TotalCarbohydrate 76g
52%
Dietary Fiber 13g
Total Sugars 0g
Includes 1g Added Sugars
Protein 12g
Vitamin D 0mcg 0%

Calcium 35mg 4%

Iron 2mg 11%

Potassium 410mg 12%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
ok
details
High level of Cholesterol may be dangerous for your health, especially if you suffer from cardio-vascular deseases.
No Trans Fats
ok
details
Trans fats tend to increase risk of coronary heart disease according to various studies. The National Academy of Sciences (NAS) states that trans fats increase levels of LDL and decrease levels of HDL. According to NAS trans fatty acid consumption should be as low as possible while consuming a nutritionally adequate diet.
Low in Saturated Fats
ok
details
Dietary Guidelines for Americans 2015-2020 recommends using less than 10 percent of calories from saturated fats link
Low in Sodium
ok
details
Extensive usage of sodium is not recommended for the people suffering from hypertonia.
Low in Sugars
ok
details
Using too much sugars can lead to weight gain or diabetes.

Mineral coverage chart

Calcium: 35 mg of 1,000 mg 4%
Iron: 2.46 mg of 18 mg 14%
Magnesium: 164 mg of 400 mg 41%
Phosphorus: 300 mg of 1,000 mg 30%
Potassium: 410 mg of 3,500 mg 12%
Sodium: 17 mg of 2,400 mg 1%
Zinc: 1.93 mg of 15 mg 13%
Copper: 0.335 mg of 2 mg 17%
Manganese: 3.048 mg of 2 mg 152%
Selenium: 2.3 µg of 70 µg 3%
Choline: 28.1 mg of 550 mg 5%

Mineral chart - relative view

Magnesium
164 mg
TOP 11%
Phosphorus
300 mg
TOP 17%
Potassium
410 mg
TOP 17%
Copper
0.335 mg
TOP 24%
Manganese
3.048 mg
TOP 26%
Iron
2.46 mg
TOP 29%
Zinc
1.93 mg
TOP 40%
Calcium
35 mg
TOP 41%
Choline
28.1 mg
TOP 72%
Selenium
2.3 mg
TOP 75%
Sodium
17 mg
TOP 82%

Vitamin coverage chart

Vitamin A: 9 IU of 5,000 IU 0%
Vitamin E : 0.06 mg of 20 mg 0%
Vitamin D: 0 IU of 400 IU 0%
Vitamin C: 0 mg of 60 mg 0%
Vitamin B1: 0.232 mg of 2 mg 15%
Vitamin B2: 0.115 mg of 2 mg 7%
Vitamin B3: 5.114 mg of 20 mg 26%
Vitamin B5: 1.045 mg of 10 mg 10%
Vitamin B6: 0.342 mg of 2 mg 17%
Vitamin B12: 0 µg of 6 µg 0%
Vitamin K: 1.9 µg of 80 µg 2%
Folic acid (B9): 0 µg of 400 µg 0%

Vitamin chart - relative view

Vitamin B1
0.232 µg
TOP 32%
Vitamin B3
5.114 µg
TOP 32%
Vitamin B5
1.045 µg
TOP 34%
Vitamin B6
0.342 µg
TOP 36%
Vitamin A
9 µg
TOP 65%
Vitamin B2
0.115 µg
TOP 65%
Vitamin K
1.9 µg
TOP 66%
Vitamin E
0.06 µg
TOP 90%
Vitamin D
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%
Folic acid (B9)
0 µg
TOP 100%
Vitamin C
0 µg
TOP 100%

Protein quality breakdown

Tryptophan: 190 mg of 280 mg 68%
Threonine: 354 mg of 1,050 mg 34%
Isoleucine: 455 mg of 1,400 mg 33%
Leucine: 830 mg of 2,730 mg 30%
Lysine: 339 mg of 2,100 mg 16%
Methionine: 190 mg of 1,050 mg 18%
Phenylalanine: 580 mg of 1,750 mg 33%
Valine: 554 mg of 1,820 mg 30%
Histidine: 285 mg of 700 mg 41%

Fat type information

Saturated Fat: 0.232 g
Monounsaturated Fat: 0.173 g
Polyunsaturated fat: 0.541 g
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.