Bulgur, cooked
* The % Daily Value 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.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 0 MG | 0% | |
| Thiamin | 0.1 MG | 5% | |
| Riboflavin | 0.0 MG | 2% | |
| Niacin | 1 MG | 6% | |
| Pantothenic acid | 0.3 MG | 7% | |
| Vitamin B-6 | 0.1 MG | 5% | |
| Folate, total | 18 UG | 5% | |
| Choline, total | 6.9 MG | 1% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 0 UG | 0% | |
| Vitamin E (alpha-tocopherol) | 0.0 MG | 0% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 0.5 UG | 0% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 10 MG | 1% | |
| Iron, Fe | 1.0 MG | 5% | |
| Magnesium, Mg | 32 MG | 8% | |
| Phosphorus, P | 40 MG | 3% | |
| Potassium, K | 68 MG | 1% | |
| Sodium, Na | 5 MG | 0% | |
| Zinc, Zn | 0.6 MG | 5% | |
| Copper, Cu | 0.1 MG | 8% | |
| Manganese, Mn | 0.6 MG | 26% | |
| Selenium, Se | 0.6 UG | 1% |
Nutrition Highlights
- Low in calories with 83 kcal per 100g.
- Very low in fat (0.2g per 100g).
- Good source of dietary fiber (4.5g per 100g).
- Good source of Manganese, Mn (26% DV).
About Bulgur, cooked
This whole grain is made from wheat that has been parboiled, dried, and cracked, making it quick to prepare and versatile in the kitchen. Its mild, nutty flavor and chewy texture make it a popular base for hearty dishes. With nearly 4.5 grams of fiber per 100 grams, it supports healthy digestion and helps maintain steady blood sugar levels. It also provides a modest amount of plant-based protein—about 3.1 grams per serving—along with essential minerals like manganese and magnesium, which play roles in energy metabolism and bone health.
Because it's already partially cooked, it only needs to be soaked or simmered briefly before use. It's a staple in Middle Eastern cuisine, often found in tabbouleh, kibbeh, and pilafs, but it can also be used in grain bowls, soups, and vegetarian burgers. Its low fat content and complex carbohydrates make it a satisfying, nutrient-dense alternative to refined grains. For those managing weight or blood sugar, its fiber content can help promote fullness and reduce spikes in glucose. It's naturally vegan and vegetarian-friendly, though not suitable for those with gluten sensitivities or celiac disease.
Compare Bulgur, cooked
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