Bulgur (dry) nutrition facts
Per 1 cup · 140 g
of a 2,000 cal day
- Protein17g13% of calories
- Carbs106g83% of calories
- Fat1.9g3% of calories
- ✓ Low fat
- ✓ Low saturated fat
- ✓ Low sodium
- ✓ Cholesterol free
At a glance
One serving of Bulgur (dry) (1 cup, 140 g) has 479 calories, with 17 g of protein, 106 g of carbohydrates and 1.9 g of fat. Most of its energy comes from carbs (83% of calories). It is high in protein (34% DV), dietary fiber (63% DV) and thiamine (27% DV).
High in
20%+ of the daily value
- Protein34%
- Dietary fiber63%
- Thiamine27%
- Niacin45%
- Vitamin B637%
- Pantothenic acid29%
Good source of
10–19% of the daily value
- Riboflavin (B2)12%
- Potassium12%
Watch
20%+ of the daily value
Nothing notable
Vitamins & minerals
Amounts for 1 cup (140 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 0 μg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 0.1 mg | 1% |
| Vitamin K | 3 μg | 2% |
| Thiamine | 0.3 mg | 27% |
| Riboflavin (B2) | 0.2 mg | 12% |
| Niacin | 7 mg | 45% |
| Vitamin B6 | 0.5 mg | 37% |
| Folate (B9) | 38 μg | 9% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 29% |
| Choline | 39 mg | 7% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 49 mg | 5% |
| Iron | 3 mg | 43% |
| Potassium | 574 mg | 12% |
| Magnesium | 230 mg | 55% |
| Phosphorus | 420 mg | 60% |
| Zinc | 3 mg | 25% |
| Copper | 0.5 mg | 52% |
| Manganese | 4 mg | 186% |
| Selenium | 3 μg | 6% |
Full breakdown · 31 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 7 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.4 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Glutamic acid | 5 g | — |
| Glycine | 1 g | — |
| Histidine | 0.4 g | — |
| Isoleucine | 1 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.5 g | — |
| Methionine | 0.3 g | — |
| Monounsaturated fats | 0.2 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 2 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.5 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
Similar foods
151 calBulgur (cooked)1 cup−328 cal
180 cal365 Everyday Value Bulgur Wheat, Whole Grain¼ cup dry−299 cal
70 calTesco Bulgur Wheat84 Grams (cooked)−409 cal
140 calBob's Red Mill Bulgur, dry1 serving−339 cal- 150 cal
Bob's Red Mill Bulgur, Whole Grain, Red¼ cup−329 cal - 160 calPresident's Choice Blue Menu Bulgur & Quinoa Blend¼ cup−319 cal
Burning 479 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 91minWalking (3.5 mph)
- 57minCycling (moderate)
- 40minRunning (6 mph)
- 67minSwimming laps
Common questions
How many calories are in Bulgur (dry)?
One serving of Bulgur (dry) (1 cup) has 479 calories, which works out to 342 calories per 100 g. That is about 24% of a 2,000-calorie day.
Is Bulgur (dry) high in protein?
It provides a solid 17 g of protein per serving (34% of the 50 g daily value), but protein supplies only 13% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Bulgur (dry) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 89 g of net carbs and 83% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Bulgur (dry)?
24 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Bulgur (dry)?
0.6 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
