Bulgur nutrition, glycemic index, calories, and serving size
Bulgur Glycemic index (GI)
Bulgur is a cereal food, made from parboiled cracked wheat, originating in the Middle East.
According to the numbers by The International Tables of Glycemic Index, out of five different types of bulgur, boiled, from Canada, four 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.
Cracked wheat kernel (bulgur) bread from Canada, 50%, has a GI of 58. 75% cracked wheat kernel bread has a lower GI of 48.
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).
Important nutritional characteristics for Bulgur
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NEW NUTRITION FACTS LABEL
Serving Size ______________
Bulgur nutrition infographic
Mineral coverage chart
Mineral chart - relative view
Vitamin coverage chart
Vitamin chart - relative view
Protein quality breakdown
Fat type information
Fiber content ratio for Bulgur
All nutrients for Bulgur per 100g
|Nutrient||DV%||In TOP % of foods||Value||Comparison|
|Protein||29%||39%||12.29g||4.4 times more than Broccoli|
|Fats||2%||72%||1.33g||25 times less than Cheese|
|Carbs||25%||7%||75.87g||2.7 times more than Rice|
|Calories||17%||24%||342kcal||7.3 times more than Orange|
|Sugar||0%||72%||0.41g||21.9 times less than Coca-Cola|
|Fiber||50%||9%||12.5g||5.2 times more than Orange|
|Calcium||4%||41%||35mg||3.6 times less than Milk|
|Iron||31%||29%||2.46mg||1.1 times less than Beef|
|Magnesium||39%||11%||164mg||1.2 times more than Almond|
|Phosphorus||43%||17%||300mg||1.6 times more than Chicken meat|
|Potassium||12%||17%||410mg||2.8 times more than Cucumber|
|Sodium||1%||82%||17mg||28.8 times less than White Bread|
|Zinc||18%||40%||1.93mg||3.3 times less than Beef|
|Copper||37%||24%||0.34mg||2.4 times more than Shiitake|
|Vitamin E||0%||90%||0.06mg||24.3 times less than Kiwifruit|
|Vitamin B1||19%||32%||0.23mg||1.1 times less than Pea|
|Vitamin B2||9%||65%||0.12mg||1.1 times less than Avocado|
|Vitamin B3||32%||32%||5.11mg||1.9 times less than Turkey meat|
|Vitamin B5||21%||34%||1.05mg||1.1 times less than Sunflower seed|
|Vitamin B6||26%||36%||0.34mg||2.9 times more than Oat|
|Folate||7%||44%||27µg||2.3 times less than Brussels sprout|
|Vitamin K||2%||66%||1.9µg||53.5 times less than Broccoli|
|Tryptophan||0%||67%||0.19mg||1.6 times less than Chicken meat|
|Threonine||0%||76%||0.35mg||2 times less than Beef|
|Isoleucine||0%||75%||0.46mg||2 times less than Salmon|
|Leucine||0%||76%||0.83mg||2.9 times less than Tuna|
|Lysine||0%||79%||0.34mg||1.3 times less than Tofu|
|Methionine||0%||76%||0.19mg||2 times more than Quinoa|
|Phenylalanine||0%||73%||0.58mg||1.2 times less than Egg|
|Valine||0%||75%||0.55mg||3.7 times less than Soybean|
|Histidine||0%||75%||0.29mg||2.6 times less than Turkey meat|
|Saturated Fat||1%||76%||0.23g||25.4 times less than Beef|
|Monounsaturated Fat||0%||79%||0.17g||56.6 times less than Avocado|
|Polyunsaturated fat||0%||60%||0.54g||87.2 times less than Walnut|
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.