⏱ 30 min totalBulgur Salad with Cranberries
Per 1 serving · 225 g · 12 ingredients
of a 2,000 cal day
- Protein5.1g7% of calories
- Carbs46g67% of calories
- Fat7.7g25% of calories
- ✓ Low saturated fat
- ✓ Cholesterol free
At a glance
One serving of Bulgur Salad with Cranberries (225 g) has 258 calories, with 5.1 g of protein, 46 g of carbohydrates and 7.7 g of fat. Most of its energy comes from carbs (67% of calories). It is high in dietary fiber (22% DV), Vitamin A (45% DV) and Vitamin C (23% DV).
High in
20%+ of the daily value
- Dietary fiber22%
- Vitamin A45%
- Vitamin C23%
- Vitamin K78%
- Iron20%
- Manganese51%
Good source of
10–19% of the daily value
- Niacin14%
- Vitamin B610%
- Magnesium16%
- Phosphorus17%
- Copper15%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
- 🥄½ cup Water
¼ cup Bulgur
1 ⅜ tbsp Parsley- 🥄½ oz Mixed baby greens
¼ medium Carrots
⅛ cup Cranberries
½ tbsp Olive oil
½ tbsp Balsamic vinegar
¾ tsp Dijon mustard
⅜ tsp Honey- 🥄¹⁄₁₆ tsp Salt
¹⁄₁₆ tsp Black pepper
Directions
- 1
Bring water to a boil. Place the bulgur in boiling water and let it warm up for about fifteen minutes until bulgur is soft.
- 2
Chop the parsley, baby greens, and cut the carrots into small cubes and mix with bulgur. Add cranberries and mix.
- 3
In a small bowl mix the olive oil, balsamic vinegar, mustard, and honey; whisk to combine.
- 4
Pour over the salad, season with salt and pepper, and toss to combine. Enjoy!
Vitamins & minerals
Amounts for 1 serving (225 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 405 μg | 45% |
| Vitamin C | 21 mg | 23% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 1 mg | 9% |
| Vitamin K | 93 μg | 78% |
| Thiamine | 0.1 mg | 9% |
| Riboflavin (B2) | 0 mg | 3% |
| Niacin | 2 mg | 14% |
| Vitamin B6 | 0.1 mg | 10% |
| Folate (B9) | 21 μg | 5% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 0.4 mg | 9% |
| Choline | 13 mg | 2% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 43 mg | 4% |
| Iron | 2 mg | 20% |
| Potassium | 245 mg | 5% |
| Magnesium | 66 mg | 16% |
| Phosphorus | 120 mg | 17% |
| Zinc | 1 mg | 7% |
| Copper | 0.1 mg | 15% |
| Manganese | 1 mg | 51% |
| Selenium | 2 μg | 4% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.2 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 530 μg | — |
| Arginine | 0.2 g | — |
| Aspartic acid | 0.3 g | — |
| Beta carotene | 1,530 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 1 μg | — |
| Fructose | 2 g | — |
| Galactose | 0.1 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.2 g | — |
| Histidine | 0.1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.2 g | — |
| Lactose | 0 g | — |
| Leucine | 0.3 g | — |
| Lycopene | 0.2 μg | — |
| Lysine | 0.1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 5 g | — |
| Phenylalanine | 0.2 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 0.5 g | — |
| Retinol | 0 μg | — |
| Serine | 0.2 g | — |
| Starch | 0.2 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.2 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.1 g | — |
| Valine | 0.2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 258 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 49minWalking (3.5 mph)
- 31minCycling (moderate)
- 21minRunning (6 mph)
- 36minSwimming laps
Common questions
How many calories are in Bulgur Salad with Cranberries?
One serving of Bulgur Salad with Cranberries (1 serving) has 258 calories, which works out to 115 calories per 100 g. That is about 13% of a 2,000-calorie day.
Are Bulgur Salad with Cranberries high in protein?
Not especially. It has 5.1 g of protein per serving, and protein supplies 7% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Are Bulgur Salad with Cranberries keto-friendly?
It is hard to fit into a strict keto diet. One serving has 39 g of net carbs and 67% 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 Salad with Cranberries?
269 mg per serving.
How much sugar is in Bulgur Salad with Cranberries?
14 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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