Raw bulgur

Grain

Item Rating: 83/100

1 serving (100 grams) contains 342 calories, 12.3 grams of protein, 1.3 grams of fat, and 76.0 grams of carbohydrates.

Nutrition Information

1 cup (200g)

Calories		684
% Daily Value*
Total Fat		2.7 g	3%
	Saturated Fat	0.5 g	2%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		34 mg	1%
Total Carbohydrates		152 g	55%
	Dietary Fiber	36.6 g	130%
	Sugars	1.6 g
protein		24.6 g	49%
Vitamin D		0 mcg	0%
Calcium		70 mg	5%
Iron		4.9 mg	27%
Potassium		820 mg	17%

* 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: 24 cal (3.3%)

Protein: 98 cal (13.5%)

Carbs: 608 cal (83.2%)

About Raw bulgur

Bulgur is a whole grain made from cracked wheat, commonly used in Middle Eastern, Mediterranean, and Indian cuisines. Its origin dates back thousands of years, often featured in traditional dishes like tabbouleh and kibbeh. Bulgur is minimally processed, which helps retain its nutritional value. It is a rich source of complex carbohydrates, dietary fiber, and plant-based protein, making it an excellent energy-sustaining food. A 1-cup serving (182 grams) of cooked bulgur provides approximately 151 calories, 8.2 grams of fiber, 5.6 grams of protein, and essential micronutrients like manganese, magnesium, and iron. Its low-fat and low-sodium profile makes it a heart-healthy and nutrient-dense choice for a variety of diets.

Health Benefits

• Rich in fiber (8.2 grams per cooked cup), bulgur supports healthy digestion and promotes feelings of fullness.
• Contains manganese, providing over 55% of the Daily Value (DV) per serving, which aids in bone development and antioxidant function.
• Provides iron, contributing 10% of the DV per cooked cup, essential for oxygen transport in the blood.
• Low glycemic index makes it ideal for stabilizing blood sugar levels, benefiting individuals with diabetes.
• Contains magnesium (11% DV per serving), supporting muscle and nerve function.

Dietary Considerations

Allergens: Contains gluten, wheat

Suitable for: Vegetarian, vegan, mediterranean diet

Not suitable for: Gluten-free diet, low-carb diet, paleo diet

Selection and Storage

Store raw bulgur in an airtight container in a cool, dry place for up to a year. Once cooked, refrigerate in a sealed container for up to 3-4 days.

Common Questions About Raw bulgur Nutrition

Is raw bulgur high in protein?

Raw bulgur contains a moderate amount of protein, with about 3.1 grams of protein per 1/2 cup (91 grams) of cooked bulgur. While not as high as legumes or meat, it's a good plant-based source of protein when combined with other foods in a balanced meal.

Can I eat raw bulgur on a keto diet?

No, raw bulgur is not suitable for a keto diet due to its high carbohydrate content. A 1/2 cup serving of cooked bulgur contains approximately 17 grams of carbohydrates, which is too high for the strict limits of ketogenic diets.

What are the health benefits of raw bulgur?

Raw bulgur is rich in dietary fiber, offering about 4 grams per 1/2 cup cooked serving, which supports healthy digestion. It's also a good source of manganese, magnesium, and iron, contributing to bone health, energy production, and oxygen transport in the blood.

What is the recommended serving size for raw bulgur?

A standard serving size for raw bulgur is about 1/4 cup (43 grams) uncooked, which yields approximately 1/2 cup cooked. This portion provides around 76 calories, making it an excellent addition to meals without being overly caloric.

How does raw bulgur compare to quinoa in nutrition?

Raw bulgur and quinoa differ in nutrition: bulgur is higher in fiber with about 4 grams per cooked 1/2 cup, while quinoa offers more protein, about 4 grams per cooked 1/2 cup. Quinoa is also gluten-free, making it suitable for individuals with celiac disease, while bulgur is not as it is made from wheat.

Data Sources & Scientific References