Bulgur wheat salad

Lunch

Item Rating: 77/100

1 serving (150 grams) contains 180 calories, 5.0 grams of protein, 5.0 grams of fat, and 30.0 grams of carbohydrates.

Nutrition Information

1 cup (200g)

Calories		240
% Daily Value*
Total Fat		6.7 g	8%
	Saturated Fat	0.7 g	3%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		266.7 mg	11%
Total Carbohydrates		40 g	14%
	Dietary Fiber	5.3 g	18%
	Sugars	2.7 g
protein		6.7 g	13%
Vitamin D		0 mcg	0%
Calcium		40 mg	3%
Iron		2 mg	11%
Potassium		200 mg	4%

* 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

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 60 cal (24.4%)

Protein: 26 cal (10.8%)

Carbs: 160 cal (64.8%)

About Bulgur wheat salad

Bulgur wheat salad is a nutritious dish originating from Middle Eastern cuisine, commonly included in Mediterranean diets. Made from cracked wheat, bulgur is partially cooked during processing, making it a convenient whole grain. Rich in fiber, carbohydrates, and micronutrients like iron and magnesium, it is often mixed with fresh vegetables, herbs, olive oil, and lemon juice to create a wholesome and refreshing meal. Due to its nutrient density, bulgur wheat salad is ideal for promoting satiety and overall health while fitting into a variety of dietary patterns, especially plant-based diets.

Health Benefits

• High in dietary fiber (4.5 grams per one cooked cup), bulgur wheat supports digestive health and helps maintain a healthy gut.
• Rich in magnesium (32 mg per cooked cup), it contributes to muscle function and energy metabolism.
• Contains iron (1.75 mg per cooked cup), which helps in the production of healthy red blood cells and prevents anemia.

Dietary Considerations

Allergens: Contains gluten

Suitable for: Vegetarian, vegan, mediterranean diet

Not suitable for: Gluten-free, low-carb diets

Selection and Storage

Store cooked bulgur wheat salad in an airtight container in the refrigerator for up to 3 days. Fresh herbs should be added close to serving time to maintain flavor and texture.

Common Questions About Bulgur wheat salad Nutrition

Is Bulgur Wheat Salad high in protein?

Bulgur wheat salad typically contains around 3 to 4 grams of protein per 1 cup (150 grams) serving, depending on the recipe. While it's not a significant source of protein compared to foods like beans or meat, it can contribute to your daily protein intake as part of a balanced diet.

Can I eat Bulgur Wheat Salad on a keto diet?

Bulgur wheat is not suitable for a keto diet because it is a grain that is high in carbohydrates. A 1-cup serving of cooked bulgur contains about 25 grams of net carbs, which exceeds the carbohydrate limits typically recommended for ketosis.

What are the health benefits of eating Bulgur Wheat Salad?

Bulgur wheat is a good source of dietary fiber, providing around 4 grams per cup, which supports digestion and heart health. It also contains essential vitamins and minerals like magnesium, manganese, and iron, making it a nutrient-rich choice for maintaining energy and overall health.

What is the recommended portion size for Bulgur Wheat Salad?

A typical serving size of bulgur wheat salad is around 1 cup (150-200 grams). This amount provides a balanced portion of carbohydrates, fiber, and nutrients without excessive calories, equating to roughly 150-200 calories depending on added ingredients like oils or vegetables.

How does Bulgur Wheat Salad compare to quinoa in terms of nutrition?

Bulgur wheat has slightly fewer calories and carbohydrates than quinoa, with about 150 calories and 25 grams of carbs per cup versus quinoa's 220 calories and 39 grams of carbs. However, quinoa has more protein (8 grams per cup) and is a complete protein, while bulgur contains less protein but more fiber.

Data Sources & Scientific References