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
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 |
Fiber ⓘHigher in Fiber content than 80% of foods
Magnesium ⓘHigher in Magnesium content than 70% of foods
Manganese ⓘHigher in Manganese content than 64% of foods
Carbs ⓘHigher in Carbs content than 63% of foods
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.
Mineral coverage chart
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:
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
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:
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
Saturated Fat:
0.042 g
Monounsaturated Fat:
0.031 g
Polyunsaturated fat:
0.098 g
Fiber content ratio for Bulgur
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 Orange |
Protein | 3.08g | 7% | 70% | 1.1 times more than Broccoli |
Fats | 0.24g | 0% | 86% | 138.8 times less than Cheddar Cheese |
Vitamin C | 0mg | 0% | 100% | N/A |
Net carbs | 14.08g | N/A | 39% | 3.8 times less than Chocolate |
Carbs | 18.58g | 6% | 37% | 1.5 times less than Rice |
Cholesterol | 0mg | 0% | 100% | N/A |
Vitamin D | 0µg | 0% | 100% | N/A |
Iron | 0.96mg | 12% | 61% | 2.7 times less than Beef |
Calcium | 10mg | 1% | 76% | 12.5 times less than Milk |
Potassium | 68mg | 2% | 89% | 2.2 times less than Cucumber |
Magnesium | 32mg | 8% | 30% | 4.4 times less than Almond |
Sugar | 0.1g | N/A | 75% | 89.7 times less than Coca-Cola |
Fiber | 4.5g | 18% | 20% | 1.9 times more than Orange |
Copper | 0.08mg | 8% | 66% | 1.9 times less than Shiitake |
Zinc | 0.57mg | 5% | 66% | 11.1 times less than Beef |
Phosphorus | 40mg | 6% | 80% | 4.6 times less than Chicken meat |
Sodium | 5mg | 0% | 90% | 98 times less than White Bread |
Vitamin A | 2IU | 0% | 73% | 8353 times less than Carrot |
Vitamin A RAE | 0µg | 0% | 100% | |
Vitamin E | 0.01mg | 0% | 95% | 146 times less than Kiwifruit |
Selenium | 0.6µg | 1% | 88% | |
Manganese | 0.61mg | 26% | 36% | |
Vitamin B1 | 0.06mg | 5% | 68% | 4.7 times less than Pea raw |
Vitamin B2 | 0.03mg | 2% | 88% | 4.6 times less than Avocado |
Vitamin B3 | 1mg | 6% | 69% | 9.6 times less than Turkey meat |
Vitamin B5 | 0.34mg | 7% | 70% | 3.3 times less than Sunflower seed |
Vitamin B6 | 0.08mg | 6% | 69% | 1.4 times less than Oat |
Vitamin B12 | 0µg | 0% | 100% | N/A |
Vitamin K | 0.5µg | 0% | 81% | 203.2 times less than Broccoli |
Folate | 18µg | 5% | 50% | 3.4 times less than Brussels sprout |
Saturated Fat | 0.04g | 0% | 87% | 140.4 times less than Beef |
Monounsaturated Fat | 0.03g | N/A | 87% | 316.1 times less than Avocado |
Polyunsaturated fat | 0.1g | N/A | 85% | 481.4 times less than Walnut |
Tryptophan | 0.05mg | 0% | 86% | 6.4 times less than Chicken meat |
Threonine | 0.09mg | 0% | 90% | 8.1 times less than Beef |
Isoleucine | 0.11mg | 0% | 90% | 8 times less than Salmon raw |
Leucine | 0.21mg | 0% | 89% | 11.7 times less than Tuna Bluefin |
Lysine | 0.09mg | 0% | 92% | 5.3 times less than Tofu |
Methionine | 0.05mg | 0% | 89% | 2 times less than Quinoa |
Phenylalanine | 0.15mg | 0% | 88% | 4.6 times less than Egg |
Valine | 0.14mg | 0% | 90% | 14.6 times less than Soybean raw |
Histidine | 0.07mg | 0% | 88% | 10.5 times less than Turkey meat |
Omega-3 - EPA | 0g | N/A | 100% | N/A |
Omega-3 - DHA | 0g | N/A | 100% | N/A |
Omega-3 - DPA | 0g | N/A | 100% | N/A |
Check out similar food or compare with current
NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 83
% Daily Value*
0%
Total Fat
0g
0%
Saturated Fat 0g
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
ⓘ
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
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ⓘ
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 Sugars
ⓘ
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
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.