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Bulgur nutrition: calories, carbs, GI, protein, fiber, fats

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

Important nutritional characteristics for Bulgur

Bulgur
Glycemic index ⓘ Source:
Check out our full article on Bulgur glycemic index
Check out our Glycemic index chart page for the full list.
47 (low)
Glycemic load 12 (medium)
Calories  ⓘ Calories for selected serving 83 kcal
Net Carbs  ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols 14 grams
Default serving size  ⓘ Serving sizes are mostly taken from FDA's Reference Amounts Customarily Consumed (RACCs) 1 cup (182 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. 0.6 (acidic)
Oxalates  ⓘ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8229448 59 mg
TOP 20% Fiber ⓘHigher in Fiber content than 80% of foods
TOP 30% Magnesium ⓘHigher in Magnesium content than 70% of foods
TOP 36% Manganese ⓘHigher in Manganese content than 64% of foods
TOP 37% Carbs ⓘHigher in Carbs content than 63% of foods
TOP 39% Net carbs ⓘHigher in Net carbs content than 61% of foods

Bulgur calories (kcal)

Serving Size Calories Weight
Calories in 100 grams 83
Calories in 1 cup 151 182 g
Calories in 1 tbsp 7 8.4 g

Bulgur Glycemic index (GI)

Source:
Check out our full article on Bulgur glycemic index
Check out our Glycemic index chart page for the full list.
47

Bulgur Glycemic load (GL)

12

Mineral coverage chart

Calcium Calcium Iron Iron Magnesium Magnesium Phosphorus Phosphorus Potassium Potassium Sodium Sodium Zinc Zinc Copper Copper Manganese Manganese Selenium Selenium 3% 36% 23% 17% 6% 0.65% 16% 25% 79% 3.3%
Calcium: 30mg of 1,000mg 3%
Iron: 2.9mg of 8mg 36%
Magnesium: 96mg of 420mg 23%
Phosphorus: 120mg of 700mg 17%
Potassium: 204mg of 3,400mg 6%
Sodium: 15mg of 2,300mg 0.65%
Zinc: 1.7mg of 11mg 16%
Copper: 0.23mg of 1mg 25%
Manganese: 1.8mg of 2mg 79%
Selenium: 1.8µg of 55µg 3.3%

Mineral chart - relative view

32 mg
TOP 30%
0.61 mg
TOP 36%
0.96 mg
TOP 61%
0.08 mg
TOP 66%
0.57 mg
TOP 66%
10 mg
TOP 76%
40 mg
TOP 80%
0.6 µg
TOP 88%
68 mg
TOP 89%
5 mg
TOP 90%

Vitamin coverage chart

Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin C Vit. C Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Folate Folate Vitamin B12 Vit. B12 Choline Choline Vitamin K Vit. K 0.12% 0.2% 0% 0% 14% 6.5% 19% 21% 19% 14% 0% 3.8% 1.3%
Vitamin A: 6IU of 5,000IU 0.12%
Vitamin E: 0.03mg of 15mg 0.2%
Vitamin D: 0µg of 10µg 0%
Vitamin C: 0mg of 90mg 0%
Vitamin B1: 0.17mg of 1mg 14%
Vitamin B2: 0.08mg of 1mg 6.5%
Vitamin B3: 3mg of 16mg 19%
Vitamin B5: 1mg of 5mg 21%
Vitamin B6: 0.25mg of 1mg 19%
Folate: 54µg of 400µg 14%
Vitamin B12: 0µg of 2µg 0%
Choline: 21mg of 550mg 3.8%
Vitamin K: 1.5µg of 120µg 1.3%

Vitamin chart - relative view

18 µg
TOP 50%
0.06 mg
TOP 68%
0.08 mg
TOP 69%
1 mg
TOP 69%
0.34 mg
TOP 70%
2 IU
TOP 73%
0.5 µg
TOP 81%
0.03 mg
TOP 88%
6.9 mg
TOP 89%
0.01 mg
TOP 95%
0 mg
TOP 100%
Vitamin D
0 µg
TOP 100%
0 µg
TOP 100%

Macronutrients chart

4% 18% 76%
Protein:
Daily Value: 6%
3.1 g of 50 g
3.1 g (6% of DV )
Fats:
Daily Value: 0%
0.2 g of 65 g
0.2 g (0% of DV )
Carbs:
Daily Value: 6%
18.6 g of 300 g
18.6 g (6% of DV )
Water:
Daily Value: 4%
77.8 g of 2,000 g
77.8 g (4% of DV )
Other:
0.3 g
0.3 g

Protein quality breakdown

Tryptophan Tryptophan Threonine Threonine Isoleucine Isoleucine Leucine Leucine Lysine Lysine Methionine Methionine Phenylalanine Phenylalanine Valine Valine Histidine Histidine 51% 25% 24% 23% 12% 14% 25% 23% 30%
Tryptophan: 144mg of 280mg 51%
Threonine: 267mg of 1,050mg 25%
Isoleucine: 342mg of 1,400mg 24%
Leucine: 624mg of 2,730mg 23%
Lysine: 255mg of 2,100mg 12%
Methionine: 144mg of 1,050mg 14%
Phenylalanine: 435mg of 1,750mg 25%
Valine: 417mg of 1,820mg 23%
Histidine: 213mg of 700mg 30%

Fat type information

25% 18% 57%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.1 g

Fiber content ratio for Bulgur

24% 75%
Sugar: 0.1 g
Fiber: 4.5 g
Other: 14 g

All nutrients for Bulgur per 100g

Nutrient Value DV% In TOP % of foods Comparison
Calories 83kcal 4% 77% 1.8 times more than OrangeOrange
Protein 3.1g 7% 70% 1.1 times more than BroccoliBroccoli
Fats 0.24g 0% 86% 138.8 times less than CheeseCheese
Vitamin C 0mg 0% 100% N/ALemon
Net carbs 14g N/A 39% 3.8 times less than ChocolateChocolate
Carbs 19g 6% 37% 1.5 times less than RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Magnesium 32mg 8% 30% 4.4 times less than AlmondsAlmonds
Calcium 10mg 1% 76% 12.5 times less than MilkMilk
Potassium 68mg 2% 89% 2.2 times less than CucumberCucumber
Iron 0.96mg 12% 61% 2.7 times less than Beef broiledBeef broiled
Sugar 0.1g N/A 75% 89.7 times less than Coca-ColaCoca-Cola
Fiber 4.5g 18% 20% 1.9 times more than OrangeOrange
Copper 0.08mg 8% 66% 1.9 times less than ShiitakeShiitake
Zinc 0.57mg 5% 66% 11.1 times less than Beef broiledBeef broiled
Phosphorus 40mg 6% 80% 4.6 times less than Chicken meatChicken meat
Sodium 5mg 0% 90% 98 times less than White BreadWhite Bread
Vitamin A 0µg 0% 100%
Vitamin E 0.01mg 0% 95% 146 times less than KiwiKiwi
Manganese 0.61mg 26% 36%
Selenium 0.6µg 1% 88%
Vitamin B1 0.06mg 5% 68% 4.7 times less than Pea rawPea raw
Vitamin B2 0.03mg 2% 88% 4.6 times less than AvocadoAvocado
Vitamin B3 1mg 6% 69% 9.6 times less than Turkey meatTurkey meat
Vitamin B5 0.34mg 7% 70% 3.3 times less than Sunflower seedsSunflower seeds
Vitamin B6 0.08mg 6% 69% 1.4 times less than OatOat
Vitamin B12 0µg 0% 100% N/APork
Vitamin K 0.5µg 0% 81% 203.2 times less than BroccoliBroccoli
Folate 18µg 5% 50% 3.4 times less than Brussels sproutsBrussels sprouts
Choline 6.9mg 1% 89%
Saturated Fat 0.04g 0% 87% 140.4 times less than Beef broiledBeef broiled
Monounsaturated Fat 0.03g N/A 87% 316.1 times less than AvocadoAvocado
Polyunsaturated fat 0.1g N/A 85% 481.4 times less than WalnutWalnut
Tryptophan 0.05mg 0% 86% 6.4 times less than Chicken meatChicken meat
Threonine 0.09mg 0% 90% 8.1 times less than Beef broiledBeef broiled
Isoleucine 0.11mg 0% 90% 8 times less than Salmon rawSalmon raw
Leucine 0.21mg 0% 89% 11.7 times less than Tuna BluefinTuna Bluefin
Lysine 0.09mg 0% 92% 5.3 times less than TofuTofu
Methionine 0.05mg 0% 89% 2 times less than QuinoaQuinoa
Phenylalanine 0.15mg 0% 88% 4.6 times less than EggEgg
Valine 0.14mg 0% 90% 14.6 times less than Soybean rawSoybean raw
Histidine 0.07mg 0% 88% 10.5 times less than Turkey meatTurkey meat
Omega-3 - EPA 0g N/A 100% N/ASalmon
Omega-3 - DHA 0g N/A 100% N/ASalmon
Omega-3 - DPA 0g N/A 100% N/ASalmon

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NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 83
% Daily Value*
0.37%
Total Fat 0.24g
0.19%
Saturated Fat 0.04g
0
Trans Fat 0g
0
Cholesterol 0mg
0.22%
Sodium 5mg
6.2%
Total Carbohydrate 19g
18%
Dietary Fiber 4.5g
Total Sugars 0g
Includes ? g Added Sugars
Protein 3.1g
Vitamin D 0mcg 0

Calcium 10mg 1%

Iron 0.96mg 12%

Potassium 68mg 2%

*
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

ⓘ  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
Low in Cholesterol
ok
ⓘ  Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
No Trans 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 Saturated Fats
ok
ⓘ  Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sodium
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
Low in Sugars
ok

Bulgur nutrition infographic

Bulgur nutrition infographic
Infographic link

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. 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/170287/nutrients

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