⏱ 25 min totalBulgur Porridge
Per 1 serving · 342 g · 9 ingredients
of a 2,000 cal day
- Protein6.4g9% of calories
- Carbs35g49% of calories
- Fat13g42% of calories
At a glance
One serving of Bulgur Porridge (342 g) has 272 calories, with 6.4 g of protein, 35 g of carbohydrates and 13 g of fat. Most of its energy comes from carbs (49% of calories). It is high in iron (35% DV), magnesium (21% DV) and phosphorus (27% DV). Keep an eye on saturated fat, which provides 57% of the daily value.
High in
20%+ of the daily value
- Iron35%
- Magnesium21%
- Phosphorus27%
- Copper27%
- Manganese70%
Good source of
10–19% of the daily value
- Dietary fiber17%
- Niacin14%
- Vitamin B611%
- Pantothenic acid11%
- Zinc10%
Watch
20%+ of the daily value
- Saturated fat57%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
- 🥄1 cup Water
- 🥄⅛ tsp Salt
¼ cup Bulgur
¼ tbsp Whole wheat flour
¼ cup Coconut milk
¼ tsp Vanilla extract
¹⁄₁₆ tsp Cinnamon
¹⁄₁₆ tsp Nutmeg
½ tbsp Sweetened condensed milk
Directions
- 1
Bring salted water to a boil. Stir in bulgur. Cover and cook on low heat for 15 minutes.
- 2
Combine flour, coconut milk, cinnamon, nutmeg, and vanilla together in a bowl.
- 3
Whisk in the mixture to the bulgur, slowly. Let it simmer until thickened. Add a little water or coconut milk if it becomes too thick.
- 4
Sweeten with condensed milk and or sugar. Serve hot.
Vitamins & minerals
Amounts for 1 serving (342 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 7 μg | 1% |
| Vitamin C | 1 mg | 1% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 0 mg | 0% |
| Vitamin K | 1 μg | 1% |
| Thiamine | 0.1 mg | 6% |
| Riboflavin (B2) | 0.1 mg | 5% |
| Niacin | 2 mg | 14% |
| Vitamin B6 | 0.1 mg | 11% |
| Folate (B9) | 19 μg | 5% |
| Vitamin B12 | 0 μg | 1% |
| Pantothenic acid | 1 mg | 11% |
| Choline | 24 mg | 4% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 52 mg | 5% |
| Iron | 3 mg | 35% |
| Potassium | 313 mg | 7% |
| Magnesium | 89 mg | 21% |
| Phosphorus | 191 mg | 27% |
| Zinc | 1 mg | 10% |
| Copper | 0.2 mg | 27% |
| Manganese | 2 mg | 70% |
| Selenium | 3 μg | 6% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.2 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 0.4 g | — |
| Aspartic acid | 0.4 g | — |
| Beta carotene | 3 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0 μg | — |
| Fructose | 0 g | — |
| Galactose | 0 g | — |
| Glucose | 0 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 0.2 g | — |
| Histidine | 0.2 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.2 g | — |
| Lactose | 0 g | — |
| Leucine | 0.4 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.2 g | — |
| Maltose | 0 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 1 g | — |
| Phenylalanine | 0.3 g | — |
| Polyunsaturated fats | 0.4 g | — |
| Proline | 1 g | — |
| Retinol | 7 μg | — |
| Serine | 0.3 g | — |
| Starch | 1 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.2 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.2 g | — |
| Valine | 0.3 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 272 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 52minWalking (3.5 mph)
- 33minCycling (moderate)
- 23minRunning (6 mph)
- 38minSwimming laps
Common questions
How many calories are in Bulgur Porridge?
One serving of Bulgur Porridge (1 serving) has 272 calories, which works out to 80 calories per 100 g. That is about 14% of a 2,000-calorie day.
Is Bulgur Porridge high in protein?
Not especially. It has 6.4 g of protein per serving, and protein supplies 9% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Bulgur Porridge keto-friendly?
It is hard to fit into a strict keto diet. One serving has 30 g of net carbs and 49% 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 Porridge?
316 mg per serving.
How much sugar is in Bulgur Porridge?
5.5 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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