1 serving (140 grams) contains 116 calories, 4.3 grams of protein, 0.3 grams of fat, and 25.9 grams of carbohydrates.
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Nutrition Information
Calories |
116.2 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.3 g | 0% | |
| Saturated Fat | 0.1 g | 0% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 306.6 mg | 13% | |
| Total Carbohydrates | 25.9 g | 9% | |
| Dietary Fiber | 6.3 g | 22% | |
| Sugars | 0.1 g | ||
| protein | 4.3 g | 8% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 14 mg | 1% | |
| Iron | 1.3 mg | 7% | |
| Potassium | 95.2 mg | 2% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Bulgur
Bulgur is a whole grain made from cracked, partially pre-cooked wheat, commonly used in Middle Eastern and Mediterranean cuisines such as in tabbouleh and pilaf. With its nutty flavor and chewy texture, it has been a dietary staple for thousands of years. Bulgur is a nutrient-rich grain, offering low calories (83 kcal per 100g cooked), high fiber (4.5g), plant-based protein (3.06g), and essential minerals like iron (0.96mg). Additionally, it is low in fat, making it a wholesome and versatile ingredient for various dishes.
Health Benefits
- Promotes digestive health with its high fiber content (4.5g per 100g), supporting regular bowel movements and gut health.
- Supports red blood cell production due to its iron content (0.96mg per 100g), which is vital for oxygen transportation in the body.
- Helps maintain a balanced diet with a low-calorie yet nutrient-dense profile, aiding in weight management.
- Provides plant-based protein (3.06g per 100g), essential for muscle repair and overall body function.
- Contains complex carbohydrates (18.5g per 100g), delivering sustained energy and preventing blood sugar spikes.
Dietary Considerations
Selection and Storage
Store bulgur in an airtight container in a cool, dry place. Once cooked, refrigerate leftovers within 2 hours and consume within 4-5 days.
Common Questions About Bulgur Nutrition
Is bulgur high in protein?
Bulgur is a moderate source of protein, providing 3.06 grams of protein per 100-gram cooked serving. While it is not as protein-rich as legumes or meat, it can still contribute to your protein intake, especially in plant-based diets.
Can I eat bulgur on a keto diet?
Bulgur is not suitable for a keto diet because it contains 18.5 grams of carbohydrates per 100-gram cooked serving. Its high carb content makes it incompatible with the low-carb requirements of a ketogenic diet.
What are the main health benefits of bulgur?
Bulgur is rich in dietary fiber, providing 4.5 grams per 100-gram cooked serving, which supports digestion and helps maintain healthy blood sugar levels. Additionally, it's a low-fat, nutrient-dense whole grain that can promote heart health and sustained energy levels.
What is the recommended serving size for bulgur?
A typical serving size for cooked bulgur is about 1 cup (approximately 182 grams), which contains around 150 calories, 6 grams of protein, and 8 grams of fiber. This portion is suitable for most meal plans but can be adjusted based on dietary needs.
How does bulgur compare to quinoa in nutrition?
Bulgur and quinoa differ notably in nutrition. Bulgur is lower in calories (83 vs. 120 per 100 grams cooked) and higher in fiber (4.5g vs. 2.8g), making it a great choice for weight management and digestion. However, quinoa contains more protein (4g vs. 3.06g) and is a complete protein with all essential amino acids, ideal for those seeking more plant-based protein.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- USDA FoodData - Bulgur DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
- Dietary Guidelines for Americans 2020-2025: Whole GrainsU.S. Department of Agriculture and U.S. Department of Health & Human ServicesHighlights the importance of whole grains like bulgur in a healthy balanced diet and their recommended daily intake.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
