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

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

Important nutritional characteristics for Bulgur dry

Bulgur dry
Glycemic index ⓘ Gi values are taken from various scientific sources. GI values less than 55 are considered as low. Values above 70 are considered as high.
47 (low)
Glycemic load
42 (high)
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.

Bulgur dry Glycemic index (GI)

Gi values are taken from various scientific sources. GI values less than 55 are considered as low. Values above 70 are considered as high.
47

Bulgur dry Glycemic load (GL)

42

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% 75% 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

25% 18% 57%
Saturated Fat: 0.232 g
Monounsaturated Fat: 0.173 g
Polyunsaturated fat: 0.541 g

Fiber content ratio for Bulgur dry

16% 83%
Sugar: 0.41 g
Fiber: 12.5 g
Other: 62.96 g

All nutrients for Bulgur dry per 100g

Nutrient Value DV% In TOP % of foods Comparison
Calories 342kcal 17% 24% 7.3 times more than OrangeOrange
Protein 12.29g 29% 39% 4.4 times more than BroccoliBroccoli
Fats 1.33g 2% 72% 25 times less than CheeseCheese
Vitamin C 0mg 0% 100% N/ALemon
Net carbs 63.37g N/A 12% 1.2 times more than ChocolateChocolate
Carbs 75.87g 25% 7% 2.7 times more than RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Iron 2.46mg 31% 29% 1.1 times less than BeefBeef
Calcium 35mg 4% 41% 3.6 times less than MilkMilk
Potassium 410mg 12% 17% 2.8 times more than CucumberCucumber
Magnesium 164mg 39% 11% 1.2 times more than AlmondAlmond
Sugar 0.41g N/A 72% 21.9 times less than Coca-ColaCoca-Cola
Fiber 12.5g 50% 9% 5.2 times more than OrangeOrange
Copper 0.34mg 37% 24% 2.4 times more than ShiitakeShiitake
Zinc 1.93mg 18% 40% 3.3 times less than BeefBeef
Phosphorus 300mg 43% 17% 1.6 times more than Chicken meatChicken meat
Sodium 17mg 1% 82% 28.8 times less than White BreadWhite Bread
Vitamin A 9IU 0% 65% 1856.2 times less than CarrotCarrot
Vitamin A RAE 0µg 0% 100%
Vitamin E 0.06mg 0% 90% 24.3 times less than KiwifruitKiwifruit
Vitamin B1 0.23mg 19% 32% 1.1 times less than PeaPea
Vitamin B2 0.12mg 9% 65% 1.1 times less than AvocadoAvocado
Vitamin B3 5.11mg 32% 32% 1.9 times less than Turkey meatTurkey meat
Vitamin B5 1.05mg 21% 34% 1.1 times less than Sunflower seedSunflower seed
Vitamin B6 0.34mg 26% 36% 2.9 times more than OatOat
Vitamin B12 0µg 0% 100% N/APork
Vitamin K 1.9µg 2% 66% 53.5 times less than BroccoliBroccoli
Folate 27µg 7% 43% 2.3 times less than Brussels sproutBrussels sprout
Saturated Fat 0.23g 1% 76% 25.4 times less than BeefBeef
Monounsaturated Fat 0.17g N/A 79% 56.6 times less than AvocadoAvocado
Polyunsaturated fat 0.54g N/A 60% 87.2 times less than WalnutWalnut
Tryptophan 0.19mg 0% 67% 1.6 times less than Chicken meatChicken meat
Threonine 0.35mg 0% 76% 2 times less than BeefBeef
Isoleucine 0.46mg 0% 75% 2 times less than SalmonSalmon
Leucine 0.83mg 0% 76% 2.9 times less than TunaTuna
Lysine 0.34mg 0% 79% 1.3 times less than TofuTofu
Methionine 0.19mg 0% 76% 2 times more than QuinoaQuinoa
Phenylalanine 0.58mg 0% 73% 1.2 times less than EggEgg
Valine 0.55mg 0% 75% 3.7 times less than Soybean rawSoybean raw
Histidine 0.29mg 0% 75% 2.6 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 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

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.