3 forms & preparations
Dietary labels are inferred automatically from Bulgur, cooked's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.
Good nutrient density 30/100
How many beneficial nutrients Bulgur, cooked delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.
Caloric ratio
Where the calories in Bulgur, cooked come from — the split across carbs, fat & protein.
84% from carbs
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Carbs 84%18.6 g per serving
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Fat 2%0.2 g per serving
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Protein 14%3.1 g per serving
What Bulgur, cooked is a good source of
Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).
Full nutrition breakdown
- Beneficial
- Moderate
- Limit
- Neutral
Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.
| Carbohydrates | Amount | % DV |
|---|---|---|
| Total Carbohydrate | 18.6 g | |
| Dietary Fiber | 4.5 g | |
| Total Sugars | 0.1 g | — |
| Fats & Fatty Acids | Amount | % DV |
|---|---|---|
| Total Fat | 0.2 g | |
| Saturated Fat | 0.0 g | |
| Monounsaturated Fat | 0.0 g | — |
| Polyunsaturated Fat | 0.1 g | — |
| Omega-3 Fatty Acids | 4.0 mg | — |
| Omega-6 Fatty Acids | 94.0 mg | — |
| Butyric Acid | 0.0 mg | — |
| Caproic Acid | 0.0 mg | — |
| Caprylic Acid | 2.0 mg | — |
| Capric Acid | 0.0 mg | — |
| Lauric Acid | 0.0 mg | — |
| Myristic Acid | 0.0 mg | — |
| Palmitic Acid | 37.0 mg | — |
| Stearic Acid | 2.0 mg | — |
| Palmitoleic Acid | 1.0 mg | — |
| Oleic Acid | 30.0 mg | — |
| Gadoleic Acid | 0.0 mg | — |
| Erucic Acid | 0.0 mg | — |
| Linoleic Acid | 94.0 mg | — |
| Arachidonic Acid | 0.0 mg | — |
| Eicosapentaenoic Acid (EPA) | 0.0 mg | — |
| Docosahexaenoic Acid (DHA) | 0.0 mg | — |
| Protein & Amino Acids | Amount | % DV |
|---|---|---|
| Protein | 3.1 g | |
| Histidine | 71.0 mg | — |
| Isoleucine | 114.0 mg | — |
| Leucine | 208.0 mg | — |
| Lysine | 85.0 mg | — |
| Methionine | 48.0 mg | — |
| Phenylalanine | 145.0 mg | — |
| Threonine | 89.0 mg | — |
| Tryptophan | 48.0 mg | — |
| Valine | 139.0 mg | — |
| Alanine | 109.0 mg | — |
| Arginine | 144.0 mg | — |
| Aspartic Acid | 158.0 mg | — |
| Cystine | 71.0 mg | — |
| Glutamic Acid | 973.0 mg | — |
| Glycine | 124.0 mg | — |
| Proline | 320.0 mg | — |
| Serine | 145.0 mg | — |
| Tyrosine | 90.0 mg | — |
| Vitamins | Amount | % DV |
|---|---|---|
| Vitamin A (RAE) | 0.0 mcg | |
| Vitamin C | 0.0 mg | |
| Vitamin D | 0.0 mcg | |
| Vitamin E | 0.0 mg | |
| Vitamin K | 0.5 mcg | |
| Thiamin (B1) | 0.1 mg | |
| Riboflavin (B2) | 0.0 mg | |
| Niacin (B3) | 1.0 mg | |
| Vitamin B6 | 0.1 mg | |
| Folate (B9) | 18.0 mcg | |
| Vitamin B12 | 0.0 mcg | |
| Pantothenic Acid (B5) | 0.3 mg | |
| Choline | 6.9 mg | |
| Betaine | 83.4 mg | — |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium | 10.0 mg | |
| Iron | 1.0 mg | |
| Magnesium | 32.0 mg | |
| Phosphorus | 40.0 mg | |
| Potassium | 68.0 mg | |
| Sodium | 5.0 mg | |
| Zinc | 0.6 mg | |
| Copper | 0.1 mg | |
| Manganese | 0.6 mg | |
| Selenium | 0.6 mcg |
| Sterols | Amount | % DV |
|---|---|---|
| Cholesterol | 0.0 mg | |
| Phytosterols | ~ | — |
| Other | Amount | % DV |
|---|---|---|
| Alcohol | 0.0 g | — |
| Caffeine | 0.0 mg | — |
| Theobromine | 0.0 mg | — |
| Ash | 0.3 g | — |
About Bulgur, cooked
Bulgur is wholegrain wheat that's been parboiled, dried and cracked, which is what makes it so fast to cook — often just a soak in hot water. Nutty and chewy, it's the backbone of tabbouleh and a staple across the Middle East and Mediterranean.
Because it's a wholegrain, bulgur keeps its bran and germ, making it genuinely high in fiber along with manganese, magnesium, iron and B vitamins — more nutritious than refined grains like couscous or white rice while being just as convenient. Cooked, it's a moderate-calorie, filling base.
Quick, wholesome and versatile, bulgur is one of the easiest wholegrains to work into a diet — light enough for a summer salad and hearty enough to bulk out a pilaf or a soup.
Nutrition data from USDA FoodData Central & FooDB. Values are per 100 g, edible portion.
Frequently asked questions
How many calories are in Bulgur, cooked?
There are 83 calories in 100 g of Bulgur, cooked, or about 151 calories in 1 cup (182 g).
How much protein is in Bulgur, cooked?
Bulgur, cooked contains 3.1 g of protein per 100 g.
How many carbs are in Bulgur, cooked?
Bulgur, cooked has 18.6 g of carbohydrates per 100 g.
How much fat is in Bulgur, cooked?
Bulgur, cooked provides 0.2 g of total fat per 100 g.
What is Bulgur, cooked a good source of?
Bulgur, cooked is an excellent source of Manganese (26% DV) and a good source of Dietary Fiber (per 100 g). Daily Values are based on a 2,000-calorie diet.
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