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Bulgur (cooked)
Bread, Grains & Pasta

Bulgur (cooked) nutrition facts

Per 1 cup · 182 g

Calories
151
8%
of a 2,000 cal day
  • Protein
    5.6g
    14% of calories
  • Carbs
    34g
    84% of calories
  • Fat
    0.4g
    2% of calories
Portion
  • ✓ Fat free
  • ✓ Low saturated fat
  • ✓ Low sodium
  • ✓ Sugar free
  • ✓ Cholesterol free

At a glance

One serving of Bulgur (cooked) (1 cup, 182 g) has 151 calories, with 5.6 g of protein, 34 g of carbohydrates and 0.4 g of fat. Most of its energy comes from carbs (84% of calories). It is high in dietary fiber (29% DV), iron (22% DV) and manganese (48% DV).

Per 100 g
83cal
low energy density
Protein per 100 cal
3.7g
Net carbs
26g
carbs minus fiber
Fiber
8.2g
0.2 g sugar

High in

20%+ of the daily value

  • Dietary fiber29%
  • Iron22%
  • Manganese48%

Good source of

10–19% of the daily value

  • Niacin11%
  • Vitamin B612%
  • Pantothenic acid13%
  • Magnesium14%
  • Phosphorus10%
  • Copper15%

Watch

20%+ of the daily value

Nothing notable

Vitamins & minerals

Amounts for 1 cup (182 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A0 μg
0%
Vitamin C0 mg
0%
Vitamin D0 μg
0%
Vitamin E0 mg
0%
Vitamin K1 μg
1%
Thiamine0.1 mg
9%
Riboflavin (B2)0.1 mg
4%
Niacin2 mg
11%
Vitamin B60.2 mg
12%
Folate (B9)33 μg
8%
Vitamin B120 μg
0%
Pantothenic acid1 mg
13%
Choline13 mg
2%

Minerals

NutrientAmount% Daily Value
Calcium18 mg
2%
Iron2 mg
22%
Potassium124 mg
3%
Magnesium58 mg
14%
Phosphorus73 mg
10%
Zinc1 mg
9%
Copper0.1 mg
15%
Manganese1 mg
48%
Selenium1 μg
2%
Full breakdown · 31 more nutrients
NutrientAmount% Daily Value
Alanine0.2 g—
Alpha carotene0 μg—
Arginine0.3 g—
Aspartic acid0.3 g—
Beta carotene2 μg—
Caffeine0 mg—
Cystine0.1 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Glutamic acid2 g—
Glycine0.2 g—
Histidine0.1 g—
Isoleucine0.2 g—
Leucine0.4 g—
Lycopene0 μg—
Lysine0.2 g—
Methionine0.1 g—
Monounsaturated fats0.1 g—
Phenylalanine0.3 g—
Polyunsaturated fats0.2 g—
Proline1 g—
Retinol0 μg—
Serine0.3 g—
Theobromine0 mg—
Threonine0.2 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0.1 g—
Tyrosine0.2 g—
Valine0.3 g—

How it compares

Calories per 100 g, so different serving sizes compare fairly.

Similar foods

Burning 151 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 29min
    Walking (3.5 mph)
  • 18min
    Cycling (moderate)
  • 13min
    Running (6 mph)
  • 21min
    Swimming laps

Common questions

How many calories are in Bulgur (cooked)?

One serving of Bulgur (cooked) (1 cup) has 151 calories, which works out to 83 calories per 100 g. That is about 7.6% of a 2,000-calorie day.

Is Bulgur (cooked) high in protein?

Not especially. It has 5.6 g of protein per serving, and protein supplies 14% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Bulgur (cooked) keto-friendly?

It is hard to fit into a strict keto diet. One serving has 26 g of net carbs and 84% 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 (cooked)?

9.1 mg per serving, which meets the FDA definition of low sodium (140 mg or less).

How much sugar is in Bulgur (cooked)?

0.2 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Recipes with bulgur

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