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Bulgur

Bulgur

EverydayDry

Bulgur is a whole grain made from parboiled, dried, and cracked durum wheat kernels, valued for its quick preparation and high fiber content. Retaining the bran and germ, it offers a nutty flavor and chewy texture when rehydrated through soaking or brief simmering. A staple in Middle Eastern dishes like tabbouleh, it provides more protein than most grains while remaining low in fat, though it contains gluten and is unsuitable for wheat-related dietary restrictions.

Macro Impact

A 1/4 cup serving contains 166 calories, 6g protein, 37g carbs, and 0g fat.

Calorie Burn

How long would it take to burn off 166 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 size1/4 cup (50 g)
Amount per serving
Calories166
% Daily Value*
Total Fat0.5g
1%
Saturated Fat0.1g
0%
Trans Fat0g
Polyunsaturated Fat0.2g
Monounsaturated Fat0.1g
Cholesterol0mg
0%
Sodium10mg
0%
Total Carbohydrate37g
14%
Dietary Fiber9g
32%
Total Sugars0.2g
Includes Added Sugars0g
0%
Protein6g
Vitamin D0mcg
0%
Calcium20mg
2%
Iron2mg
11%
Potassium136mg
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
37 / 275 g
14%
Fiber
9 / 28 g
32%
Sugars
0 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
0 g
Insoluble Fiber
0 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
0 / 78 g
1%
Monounsaturated
0 / 31 g
0%
Polyunsaturated
0 / 23 g
1%
Saturated
0 / 23 g
0%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
0%
Omega 6
0 / 19 g
1%
Omega 9
0 g
Protein
Protein
6 / 80 g
8%
Amino Acids
Histidine
0 / 3 g
5%
Isoleucine
0 / 2 g
14%
Leucine
0 / 3 g
13%
Lysine
0 / 2 g
7%
Methionine
0 / 1 g
8%
Phenylalanine
0 / 2 g
15%
Threonine
0 / 1 g
15%
Tryptophan
0 / 0 g
30%
Valine
0 / 2 g
14%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
0 g
Glutamic Acid
2 g
Glycine
0 g
Proline
1 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
10%
Riboflavin, B2
0 / 1 mg
5%
Niacin, B3
2 / 15 mg
13%
Pantothenic Acid, B5
1 / 5 mg
14%
Pyridoxine, B6
0 / 1 mg
13%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
0 / 2 mcg
0%
Folate
36 / 400 mcg
9%
Vitamin A
0 / 800 mcg
0%
Vitamin C
0 / 83 mg
0%
Vitamin D
0 / 15 mcg
0%
Vitamin E
0 / 15 mg
0%
Vitamin K
1 / 105 mcg
1%
Minerals
Calcium
20 / 1k mg
2%
Copper
0 / 1 mg
17%
Iron
2 / 13 mg
15%
Magnesium
64 / 370 mg
17%
Manganese
1 / 2 mg
60%
Phosphorous
80 / 700 mg
11%
Potassium
136 / 3k mg
5%
Selenium
1 / 55 mcg
2%
Sodium
10 / 2.3k mg
0%
Zinc
1 / 10 mg
12%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
6 g
Caffeine
0 mg
Choline
14 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Bulgur, cooked. USDA Standard Reference, Legacy. Food ID 170287.
  2. 2.Grains, bulgur, cooked. Canadian Nutrient File. Food ID 4489.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

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