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Bulgur, Cooked in Oil

Bulgur, Cooked in Oil

EverydayCooked

Bulgur (cooked in oil) is a parboiled whole wheat grain prepared with oil to enhance its naturally nutty flavor and create a tender, slightly chewy texture. This preparation method adds unsaturated fats while preserving the grain’s high fiber and plant-based protein content, making it a nutrient-dense base for Middle Eastern dishes like tabbouleh or pilafs. The oil also increases calorie density compared to water-cooked bulgur, offering sustained energy alongside B vitamins and minerals like manganese.

Macro Impact

A 1 cup serving contains 167 calories, 5g protein, 32g carbs, and 3g fat.

Calorie Burn

How long would it take to burn off 167 calories?
Walking3.5 mph, moderate pace
39 min
YogaModerate effort, gentle pace
28 min
SwimmingModerate effort, freestyle
21 min
Biking12-14 mph, moderate effort
17 min
StairsStair climbing, moderate pace
19 min
Running5 mph (12 min/mile)
14 min

Nutrition Facts

Serving size1 cup (170 g)
Amount per serving
Calories167
% Daily Value*
Total Fat3g
4%
Saturated Fat0.4g
2%
Trans Fat0g
Polyunsaturated Fat0.3g
Monounsaturated Fat2g
Cholesterol0mg
0%
Sodium9mg
0%
Total Carbohydrate32g
11%
Dietary Fiber8g
27%
Total Sugars0.7g
Includes Added Sugars0g
0%
Protein5g
Vitamin D0mcg
0%
Calcium17mg
1%
Iron2mg
12%
Potassium150mg
3%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
32 / 275 g
11%
Fiber
8 / 28 g
27%
Sugars
1 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
3 g
Insoluble Fiber
5 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
3 / 78 g
4%
Monounsaturated
2 / 31 g
7%
Polyunsaturated
0 / 23 g
1%
Saturated
0 / 23 g
2%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
0%
Omega 6
0 / 19 g
2%
Omega 9
2 g
Protein
Protein
5 / 80 g
7%
Amino Acids
Histidine
0 / 3 g
4%
Isoleucine
0 / 2 g
15%
Leucine
0 / 3 g
12%
Lysine
0 / 2 g
11%
Methionine
0 / 1 g
6%
Phenylalanine
0 / 2 g
15%
Threonine
0 / 1 g
19%
Tryptophan
0 / 0 g
21%
Valine
0 / 2 g
12%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
1 g
Glutamic Acid
1 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
15%
Riboflavin, B2
0 / 1 mg
4%
Niacin, B3
3 / 15 mg
23%
Pantothenic Acid, B5
1 / 5 mg
14%
Pyridoxine, B6
0 / 1 mg
13%
Biotin, B7
5 / 30 mcg
17%
Cobalamin, B12
0 / 2 mcg
0%
Folate
27 / 400 mcg
7%
Vitamin A
0 / 800 mcg
0%
Vitamin C
0 / 83 mg
0%
Vitamin D
0 / 15 mcg
0%
Vitamin E
1 / 15 mg
6%
Vitamin K
2 / 105 mcg
2%
Minerals
Calcium
17 / 1k mg
2%
Copper
0 / 1 mg
38%
Iron
2 / 13 mg
17%
Magnesium
54 / 370 mg
15%
Manganese
1 / 2 mg
41%
Phosphorous
184 / 700 mg
26%
Potassium
150 / 3k mg
5%
Selenium
17 / 55 mcg
31%
Sodium
9 / 2.3k mg
0%
Zinc
1 / 10 mg
9%
Chromium
0 / 30 mcg
0%
Molybdenum
9 / 45 mcg
19%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
122 g
Caffeine
0 mg
Choline
20 mg
Taurine
0 mg

References

Data on this page was sourced from a publicly available first-party datasource.

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