3 forms & preparations
Dietary labels are inferred automatically from Bulgur, dry'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 31/100
How many beneficial nutrients Bulgur, dry 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, dry come from — the split across carbs, fat & protein.
83% from carbs
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Carbs 83%75.9 g per serving
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Fat 3%1.3 g per serving
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Protein 13%12.3 g per serving
What Bulgur, dry 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 | 75.9 g | |
| Dietary Fiber | 18.3 g | |
| Total Sugars | 0.4 g | — |
| Fats & Fatty Acids | Amount | % DV |
|---|---|---|
| Total Fat | 1.3 g | |
| Saturated Fat | 0.2 g | |
| Monounsaturated Fat | 0.2 g | — |
| Polyunsaturated Fat | 0.5 g | — |
| Omega-3 Fatty Acids | 23.0 mg | — |
| Omega-6 Fatty Acids | 518.0 mg | — |
| Butyric Acid | 0.0 mg | — |
| Caproic Acid | 0.0 mg | — |
| Caprylic Acid | 13.0 mg | — |
| Capric Acid | 0.0 mg | — |
| Lauric Acid | 0.0 mg | — |
| Myristic Acid | 1.0 mg | — |
| Palmitic Acid | 203.0 mg | — |
| Stearic Acid | 11.0 mg | — |
| Palmitoleic Acid | 7.0 mg | — |
| Oleic Acid | 166.0 mg | — |
| Gadoleic Acid | 0.0 mg | — |
| Erucic Acid | 0.0 mg | — |
| Linoleic Acid | 518.0 mg | — |
| Arachidonic Acid | 0.0 mg | — |
| Eicosapentaenoic Acid (EPA) | 0.0 mg | — |
| Docosahexaenoic Acid (DHA) | 0.0 mg | — |
| Protein & Amino Acids | Amount | % DV |
|---|---|---|
| Protein | 12.3 g | |
| Histidine | 285.0 mg | — |
| Isoleucine | 455.0 mg | — |
| Leucine | 830.0 mg | — |
| Lysine | 339.0 mg | — |
| Methionine | 190.0 mg | — |
| Phenylalanine | 580.0 mg | — |
| Threonine | 354.0 mg | — |
| Tryptophan | 190.0 mg | — |
| Valine | 554.0 mg | — |
| Alanine | 436.0 mg | — |
| Arginine | 575.0 mg | — |
| Aspartic Acid | 630.0 mg | — |
| Cystine | 285.0 mg | — |
| Glutamic Acid | 3,878.0 mg | — |
| Glycine | 495.0 mg | — |
| Proline | 1,275.0 mg | — |
| Serine | 580.0 mg | — |
| Tyrosine | 358.0 mg | — |
| Vitamins | Amount | % DV |
|---|---|---|
| Vitamin A (RAE) | 0.0 mcg | |
| Vitamin C | 0.0 mg | |
| Vitamin D | 0.0 mcg | |
| Vitamin E | 0.1 mg | |
| Vitamin K | 1.9 mcg | |
| Thiamin (B1) | 0.2 mg | |
| Riboflavin (B2) | 0.1 mg | |
| Niacin (B3) | 5.1 mg | |
| Vitamin B6 | 0.3 mg | |
| Folate (B9) | 27.0 mcg | |
| Vitamin B12 | 0.0 mcg | |
| Pantothenic Acid (B5) | 1.0 mg | |
| Choline | 28.1 mg |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium | 35.0 mg | |
| Iron | 2.5 mg | |
| Magnesium | 164.0 mg | |
| Phosphorus | 300.0 mg | |
| Potassium | 410.0 mg | |
| Sodium | 17.0 mg | |
| Zinc | 1.9 mg | |
| Copper | 0.3 mg | |
| Manganese | 3.0 mg | |
| Selenium | 2.3 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 | 1.5 g | — |
About Bulgur, dry
Bulgur is a fast-cooking whole grain made from wheat berries that are parboiled, dried, and cracked, a process dating back thousands of years across the Middle East, the Mediterranean, and India. Because it is precooked, bulgur needs only a soak or a brief simmer before it is ready, making it one of the quickest whole grains to prepare. It carries a tender, slightly chewy texture and a mild, nutty, wheaty flavor.
Nutritionally it shines: a cooked cup offers about 150 calories, 8 grams of fiber, and a solid dose of plant protein, manganese, and iron. Bulgur is the heart of Levantine classics like tabbouleh and kibbeh, and it works just as well in pilafs, grain bowls, veggie burgers, and hearty soups. It comes in fine, medium, and coarse grinds suited to different dishes. Keep it sealed in a cool, dry pantry, and refrigerate it for longer storage, since its wheat bran can eventually turn rancid.
Source: USDA FoodData Central & FooDB. Values are per 100 g, edible portion.
Frequently asked questions
How many calories are in Bulgur, dry?
There are 342 calories in 100 g of Bulgur, dry, or about 479 calories in 1 cup (140 g).
How much protein is in Bulgur, dry?
Bulgur, dry contains 12.3 g of protein per 100 g.
How many carbs are in Bulgur, dry?
Bulgur, dry has 75.9 g of carbohydrates per 100 g.
How much fat is in Bulgur, dry?
Bulgur, dry provides 1.3 g of total fat per 100 g.
What is Bulgur, dry a good source of?
Bulgur, dry is an excellent source of Manganese (133% DV), Dietary Fiber (65% DV), Magnesium (39% DV), Copper (37% DV), Niacin (B3) (32% DV) and Protein (25% DV) and a good source of Thiamin (B1), Zinc and Iron (per 100 g). Daily Values are based on a 2,000-calorie diet.
