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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)
Calories ⓘ Calories per 100-gram serving 83
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols 14.08 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 59mg
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

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 3% 36% 23% 18% 6% 1% 16% 25% 80% 4% 4%
Calcium: 10 mg of 1,000 mg 1%
Iron: 0.96 mg of 8 mg 12%
Magnesium: 32 mg of 420 mg 8%
Phosphorus: 40 mg of 700 mg 6%
Potassium: 68 mg of 3,400 mg 2%
Sodium: 5 mg of 2,300 mg 0%
Zinc: 0.57 mg of 11 mg 5%
Copper: 0.075 mg of 1 mg 8%
Manganese: 0.609 mg of 2 mg 26%
Selenium: 0.6 µg of 55 µg 1%
Choline: 6.9 mg of 550 mg 1%

Mineral chart - relative view

Magnesium
32 mg
TOP 30%
Manganese
0.609 mg
TOP 36%
Iron
0.96 mg
TOP 61%
Copper
0.075 mg
TOP 66%
Zinc
0.57 mg
TOP 66%
Calcium
10 mg
TOP 76%
Phosphorus
40 mg
TOP 80%
Selenium
0.6 µg
TOP 88%
Potassium
68 mg
TOP 89%
Choline
6.9 mg
TOP 89%
Sodium
5 mg
TOP 90%

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% 1% 0% 0% 15% 7% 19% 21% 20% 14% 0% 2%
Vitamin A: 2 IU of 5,000 IU 0%
Vitamin E : 0.01 mg of 15 mg 0%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 0 mg of 90 mg 0%
Vitamin B1: 0.057 mg of 1 mg 5%
Vitamin B2: 0.028 mg of 1 mg 2%
Vitamin B3: 1 mg of 16 mg 6%
Vitamin B5: 0.344 mg of 5 mg 7%
Vitamin B6: 0.083 mg of 1 mg 6%
Folate: 18 µg of 400 µg 5%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: 0.5 µg of 120 µg 0%

Vitamin chart - relative view

Folate
18 µg
TOP 50%
Vitamin B1
0.057 mg
TOP 68%
Vitamin B6
0.083 mg
TOP 69%
Vitamin B3
1 mg
TOP 69%
Vitamin B5
0.344 mg
TOP 70%
Vitamin A
2 IU
TOP 73%
Vitamin K
0.5 µg
TOP 81%
Vitamin B2
0.028 mg
TOP 88%
Vitamin E
0.01 mg
TOP 95%
Vitamin C
0 mg
TOP 100%
Vitamin D
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%

Macronutrients chart

4% 18% 76%
Protein:
Daily Value: 6%
3.08 g of 50 g
6%
Fats:
Daily Value: 0%
0.24 g of 65 g
0%
Carbs:
Daily Value: 6%
18.58 g of 300 g
6%
Water:
Daily Value: 4%
77.76 g of 2,000 g
4%
Other:
0.34 g

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 52% 26% 25% 23% 13% 14% 25% 23% 31%
Tryptophan: 48 mg of 280 mg 17%
Threonine: 89 mg of 1,050 mg 8%
Isoleucine: 114 mg of 1,400 mg 8%
Leucine: 208 mg of 2,730 mg 8%
Lysine: 85 mg of 2,100 mg 4%
Methionine: 48 mg of 1,050 mg 5%
Phenylalanine: 145 mg of 1,750 mg 8%
Valine: 139 mg of 1,820 mg 8%
Histidine: 71 mg of 700 mg 10%

Fat type information

25% 18% 57%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.098 g

Fiber content ratio for Bulgur

24% 75%
Sugar: 0.1 g
Fiber: 4.5 g
Other: 13.98 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 3.08g 7% 70% 1.1 times more than BroccoliBroccoli
Fats 0.24g 0% 86% 138.8 times less than Cheddar CheeseCheddar Cheese
Vitamin C 0mg 0% 100% N/ALemon
Net carbs 14.08g N/A 39% 3.8 times less than ChocolateChocolate
Carbs 18.58g 6% 37% 1.5 times less than RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Iron 0.96mg 12% 61% 2.7 times less than BeefBeef
Calcium 10mg 1% 76% 12.5 times less than MilkMilk
Potassium 68mg 2% 89% 2.2 times less than CucumberCucumber
Magnesium 32mg 8% 30% 4.4 times less than AlmondAlmond
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 BeefBeef
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 2IU 0% 73% 8353 times less than CarrotCarrot
Vitamin A RAE 0µg 0% 100%
Vitamin E 0.01mg 0% 95% 146 times less than KiwifruitKiwifruit
Selenium 0.6µg 1% 88%
Manganese 0.61mg 26% 36%
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 seedSunflower seed
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 sproutBrussels sprout
Saturated Fat 0.04g 0% 87% 140.4 times less than BeefBeef
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 BeefBeef
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%
Total Fat 0g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
0%
Sodium 5mg
6%
Total Carbohydrate 19g
20%
Dietary Fiber 5g
Total Sugars g
Includes ? g Added Sugars
Protein 3g
Vitamin D 0mcg 0%

Calcium 10mg 1%

Iron 1mg 13%

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

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

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.