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
Dry bulgur is cracked wheat that has been parboiled and dried, which means it needs only a brief soak or simmer to be table-ready - a practical detail that matters on busy nights. Among wheat-based grains it stands out for its fiber content, which is among the highest you will find, and for a protein level that competes well with pasta. The flavor is mild and wheaty, blending easily into tabbouleh, pilafs, stuffed peppers, or grain bowls. Fat is nearly absent.
Dietary Information
Bulgur, dry is considered low-fat, high-fiber, making it a suitable choice for various dietary plans.
Notable micronutrients in Bulgur, dry include Manganese, Mn (133% DV) , Magnesium, Mg (39% DV) , Copper, Cu (37% DV) , Niacin (32% DV) , and Phosphorus, P (24% DV). These nutrients play important roles in maintaining overall health and supporting essential bodily functions.
Calorie Breakdown
At 342 calories per 100 grams, Bulgur, dry gets 14% of its calories from protein, 89% from carbohydrates, and 4% from fat. This is moderately high, similar to many cooked grains and dairy products.
Compare Bulgur, dry
See how Bulgur, dry compares to other foods in terms of nutrition:
- Bulgur, dry vs Rye grain
- Bulgur, dry vs Rye flour, dark
- Bulgur, dry vs Rye flour, medium
- Bulgur, dry vs Rye flour, light
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