Bulgur, dry
* 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 | 0.2 MG | 19% | |
| Riboflavin | 0.1 MG | 9% | |
| Niacin | 5.1 MG | 32% | |
| Pantothenic acid | 1.0 MG | 21% | |
| Vitamin B-6 | 0.3 MG | 20% | |
| Folate, total | 27 UG | 7% | |
| Choline, total | 28.1 MG | 5% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 0 UG | 0% | |
| Vitamin E (alpha-tocopherol) | 0.1 MG | 0% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 1.9 UG | 2% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 35 MG | 3% | |
| Iron, Fe | 2.5 MG | 14% | |
| Magnesium, Mg | 164 MG | 39% | |
| Phosphorus, P | 300 MG | 24% | |
| Potassium, K | 410 MG | 9% | |
| Sodium, Na | 17 MG | 1% | |
| Zinc, Zn | 1.9 MG | 18% | |
| Copper, Cu | 0.3 MG | 37% | |
| Manganese, Mn | 3.0 MG | 133% | |
| Selenium, Se | 2.3 UG | 4% |
Nutrition Highlights
- Good source of protein with 12.3g per 100g.
- Very low in fat (1.3g per 100g).
- High in dietary fiber (12.5g per 100g), supporting digestive health.
- Good source of Magnesium, Mg (39% DV).
- Good source of Phosphorus, P (24% DV).
- Good source of Copper, Cu (37% DV).
About Bulgur, dry
Bulgur is a whole grain made from cracked wheat that has been parboiled, dried, and then ground into coarse or fine grains. This ancient staple has been a cornerstone of Middle Eastern and Mediterranean cuisine for thousands of years, valued for its nutty flavor and quick cooking time. Unlike many other whole grains, bulgur requires minimal preparation since it's already been partially cooked during processing.
This grain stands out nutritionally for its impressive fiber content - providing over 12 grams per 100-gram serving - which supports digestive health and helps maintain steady blood sugar levels. It's also a good source of plant-based protein, offering 12.3 grams per serving, along with essential minerals like manganese, magnesium, and iron. The complex carbohydrates in bulgur are digested more slowly than refined grains, making it a satisfying choice for sustained energy. Its low fat content and high nutrient density make it an excellent option for those looking to maintain a balanced diet.
In the kitchen, bulgur's versatility shines through in countless preparations. It's perhaps most famous as the base for tabbouleh salad, where it's combined with parsley, tomatoes, and lemon juice. It also works beautifully in pilafs, stuffed vegetables, and hearty soups. Many cooks use it as a rice alternative or as a binding ingredient in vegetarian burgers and meatballs. Its quick cooking time - typically just 10-15 minutes - makes it a convenient choice for busy weeknight meals, while its ability to absorb flavors makes it perfect for both warm and cold dishes.
Compare Bulgur, dry
See how Bulgur, dry compares to other foods:
- Bulgur, dry vs Pasta, whole-wheat, cooked (Includes foods for USDA's Food Distribution Program)
- Bulgur, dry vs Spaghetti, spinach, dry
- Bulgur, dry vs Spaghetti, spinach, cooked
- Bulgur, dry vs Wheat flours, bread, unenriched
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