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Bulgur nutrition, glycemic index, calories, net carbs & more

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

Bulgur Glycemic index (GI)

47
Article author photo Victoria Mazmanyan by Victoria Mazmanyan | Last updated on December 04, 2020
Education: General Medicine at YSMU

Bulgur is a cereal food made from parboiled cracked wheat originating in the Middle East.

According to The International Tables of Glycemic Index, out of five different types of bulgur, four boiled bulgur samples from Canada had the same glycemic index number of 46. The fifth one had a GI of 53. The mean of these numbers makes the average GI of bulgur 47±1 (1).

Cracked wheat kernel (bulgur) bread from Canada, 50%, has a GI of 58. 75% cracked wheat kernel bread has a lower GI of 48 (1).

A Polish study has found the glycemic index of bulgur to be 64.5±23.7 (2).

Bulgur most often falls under the classification of a low glycemic index food. It is advised to replace white rice, a high glycemic index food, with bulgur in dishes whenever possible for people with diabetes. Bulgur can play an important role in a diet where a reduction in postprandial glycemia is required (3).

Whole grains possess evident anti-diabetic and anti-obese properties (4). Another research talks about increasing whole grain consumption for the prevention of type 2 diabetes (5).

References

  1. https://academic.oup.com/ajcn/article/114/5/1625/6320814
  2. https://pubmed.ncbi.nlm.nih.gov/32227786/
  3. https://pubmed.ncbi.nlm.nih.gov/3962904/
  4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5609487/
  5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1952203/
Article author photo Victoria Mazmanyan
Education: General Medicine at YSMU
Last updated: December 04, 2020

Important nutritional characteristics for Bulgur

Bulgur
Glycemic index ⓘ Source:
Check out our Glycemic index chart page for the full list.
47 (low)
Insulin index ⓘ
N/A
Calories
342
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols
63.37 grams
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs)
1 cup (140 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral.
3.8 (acidic)
93% Carbs
91% Fiber
89% Magnesium
88% Net carbs
83% Potassium
Explanation: The given food contains more Carbs than 93% of foods. Note that this food itself is richer in Carbs than it is in any other nutrient. Similarly, it is relatively rich in Fiber, Magnesium, Net carbs, and Potassium.

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 11% 93% 118% 129% 37% 3% 53% 112% 398% 13% 16%
Calcium: 35 mg of 1,000 mg 4%
Iron: 2.46 mg of 8 mg 31%
Magnesium: 164 mg of 420 mg 39%
Phosphorus: 300 mg of 700 mg 43%
Potassium: 410 mg of 3,400 mg 12%
Sodium: 17 mg of 2,300 mg 1%
Zinc: 1.93 mg of 11 mg 18%
Copper: 0.335 mg of 1 mg 37%
Manganese: 3.048 mg of 2 mg 133%
Selenium: 2.3 µg of 55 µg 4%
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 µg
TOP 75%
Sodium
17 mg
TOP 82%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 0% 59% 27% 96% 63% 79% 21% 0% 5%
Vitamin A: 9 IU of 5,000 IU 0%
Vitamin E : 0.06 mg of 15 mg 0%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 0 mg of 90 mg 0%
Vitamin B1: 0.232 mg of 1 mg 19%
Vitamin B2: 0.115 mg of 1 mg 9%
Vitamin B3: 5.114 mg of 16 mg 32%
Vitamin B5: 1.045 mg of 5 mg 21%
Vitamin B6: 0.342 mg of 1 mg 26%
Folate: 27 µg of 400 µg 7%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: 1.9 µg of 120 µg 2%

Vitamin chart - relative view

Vitamin B1
0.232 mg
TOP 32%
Vitamin B3
5.114 mg
TOP 32%
Vitamin B5
1.045 mg
TOP 34%
Vitamin B6
0.342 mg
TOP 36%
Folate
27 µg
TOP 43%
Vitamin A
9 IU
TOP 65%
Vitamin B2
0.115 mg
TOP 65%
Vitamin K
1.9 µg
TOP 66%
Vitamin E
0.06 mg
TOP 90%
Vitamin D
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%
Vitamin C
0 mg
TOP 100%

Macronutrients chart

13% 2% 76% 9% 2%
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

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 204% 102% 98% 92% 49% 55% 100% 92% 123%
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

0.232% 0.173% 0.541%
Saturated Fat: 0.232 g
Monounsaturated Fat: 0.173 g
Polyunsaturated fat: 0.541 g

Fiber content ratio for Bulgur

12.5% 62.96%
Sugar: 0.41 g
Fiber: 12.5 g
Other: 62.96 g

All nutrients for Bulgur per 100g

Nutrient DV% In TOP % of foods Value Comparison
Net carbs N/A 12% 63.37g 1.2 times more than Chocolate Chocolate
Protein 29% 39% 12.29g 4.4 times more than Broccoli Broccoli
Fats 2% 72% 1.33g 25 times less than Cheese Cheese
Carbs 25% 7% 75.87g 2.7 times more than Rice Rice
Calories 17% 24% 342kcal 7.3 times more than Orange Orange
Sugar N/A 72% 0.41g 21.9 times less than Coca-Cola Coca-Cola
Fiber 50% 9% 12.5g 5.2 times more than Orange Orange
Calcium 4% 41% 35mg 3.6 times less than Milk Milk
Iron 31% 29% 2.46mg 1.1 times less than Beef Beef
Magnesium 39% 11% 164mg 1.2 times more than Almond Almond
Phosphorus 43% 17% 300mg 1.6 times more than Chicken meat Chicken meat
Potassium 12% 17% 410mg 2.8 times more than Cucumber Cucumber
Sodium 1% 82% 17mg 28.8 times less than White Bread White Bread
Zinc 18% 40% 1.93mg 3.3 times less than Beef Beef
Copper 37% 24% 0.34mg 2.4 times more than Shiitake Shiitake
Vitamin A 0% 65% 9IU 1856.2 times less than Carrot Carrot
Vitamin E 0% 90% 0.06mg 24.3 times less than Kiwifruit Kiwifruit
Vitamin D 0% 100% 0µg N/A Egg
Vitamin C 0% 100% 0mg N/A Lemon
Vitamin B1 19% 32% 0.23mg 1.1 times less than Pea Pea
Vitamin B2 9% 65% 0.12mg 1.1 times less than Avocado Avocado
Vitamin B3 32% 32% 5.11mg 1.9 times less than Turkey meat Turkey meat
Vitamin B5 21% 34% 1.05mg 1.1 times less than Sunflower seed Sunflower seed
Vitamin B6 26% 36% 0.34mg 2.9 times more than Oat Oat
Folate 7% 43% 27µg 2.3 times less than Brussels sprout Brussels sprout
Vitamin B12 0% 100% 0µg N/A Pork
Vitamin K 2% 66% 1.9µg 53.5 times less than Broccoli Broccoli
Tryptophan 0% 67% 0.19mg 1.6 times less than Chicken meat Chicken meat
Threonine 0% 76% 0.35mg 2 times less than Beef Beef
Isoleucine 0% 75% 0.46mg 2 times less than Salmon Salmon
Leucine 0% 76% 0.83mg 2.9 times less than Tuna Tuna
Lysine 0% 79% 0.34mg 1.3 times less than Tofu Tofu
Methionine 0% 76% 0.19mg 2 times more than Quinoa Quinoa
Phenylalanine 0% 73% 0.58mg 1.2 times less than Egg Egg
Valine 0% 75% 0.55mg 3.7 times less than Soybean Soybean
Histidine 0% 75% 0.29mg 2.6 times less than Turkey meat Turkey meat
Cholesterol 0% 100% 0mg N/A Egg
Saturated Fat 1% 76% 0.23g 25.4 times less than Beef Beef
Monounsaturated Fat N/A 79% 0.17g 56.6 times less than Avocado Avocado
Polyunsaturated fat N/A 60% 0.54g 87.2 times less than Walnut Walnut

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 342
% Daily Value*
2%
Total Fat 1g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
1%
Sodium 17mg
25%
Total Carbohydrate 76g
52%
Dietary Fiber 13g
Total Sugars g
Includes ? g Added Sugars
Protein 12g
Vitamin D 0mcg 0%

Calcium 35mg 4%

Iron 2mg 25%

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
 ⓘ Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Bulgur nutrition infographic

Bulgur nutrition infographic
Infographic link

References

The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/170688/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.