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Bulgur with Vegetables, Cooked

Bulgur with Vegetables, Cooked

EverydayCooked

Bulgur with vegetables is a nutrient-dense dish featuring cracked, pre-cooked wheat kernels combined with sautéed or steamed seasonal produce like tomatoes, onions, and leafy greens. This Mediterranean-inspired preparation retains bulgur’s high fiber content and low glycemic impact while incorporating vitamins and antioxidants from the vegetables. The cooked grain’s chewy texture and nutty flavor make it a versatile base for salads, stuffed vegetables, or a standalone side dish, offering faster preparation than most whole grains due to its parboiled processing.

Macro Impact

A 4.4 oz serving contains 86 calories, 3g protein, 18g carbs, and 0g fat.

Calorie Burn

How long would it take to burn off 86 calories?
Walking3.5 mph, moderate pace
20 min
YogaModerate effort, gentle pace
15 min
SwimmingModerate effort, freestyle
11 min
Biking12-14 mph, moderate effort
9 min
StairsStair climbing, moderate pace
10 min
Running5 mph (12 min/mile)
7 min

Nutrition Facts

Serving size4.4 oz (125 g)
Amount per serving
Calories86
% Daily Value*
Total Fat0.4g
0%
Saturated Fat0.1g
1%
Trans Fat0g
Polyunsaturated Fat0.1g
Monounsaturated Fat0.1g
Cholesterol0mg
0%
Sodium19mg
1%
Total Carbohydrate18g
6%
Dietary Fiber5g
18%
Total Sugars3g
Includes Added Sugars0g
0%
Protein3g
Vitamin D0mcg
0%
Calcium19mg
1%
Iron0.8mg
4%
Potassium188mg
4%

* 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
18 / 275 g
6%
Fiber
5 / 28 g
18%
Sugars
3 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
2 g
Insoluble Fiber
3 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
0 / 78 g
0%
Monounsaturated
0 / 31 g
0%
Polyunsaturated
0 / 23 g
1%
Saturated
0 / 23 g
1%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
0%
Omega 6
0 / 19 g
0%
Omega 9
0 g
Protein
Protein
3 / 80 g
3%
Amino Acids
Histidine
0 / 3 g
3%
Isoleucine
0 / 2 g
9%
Leucine
0 / 3 g
8%
Lysine
0 / 2 g
6%
Methionine
0 / 1 g
4%
Phenylalanine
0 / 2 g
9%
Threonine
0 / 1 g
8%
Tryptophan
0 / 0 g
16%
Valine
0 / 2 g
8%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
0 g
Glutamic Acid
0 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
5%
Riboflavin, B2
0 / 1 mg
4%
Niacin, B3
1 / 15 mg
9%
Pantothenic Acid, B5
0 / 5 mg
8%
Pyridoxine, B6
0 / 1 mg
5%
Biotin, B7
3 / 30 mcg
8%
Cobalamin, B12
0 / 2 mcg
0%
Folate
38 / 400 mcg
9%
Vitamin A
31 / 800 mcg
4%
Vitamin C
10 / 83 mg
12%
Vitamin D
0 / 15 mcg
0%
Vitamin E
1 / 15 mg
4%
Vitamin K
13 / 105 mcg
12%
Minerals
Calcium
19 / 1k mg
2%
Copper
0 / 1 mg
14%
Iron
1 / 13 mg
6%
Magnesium
25 / 370 mg
7%
Manganese
0 / 2 mg
12%
Phosphorous
63 / 700 mg
9%
Potassium
188 / 3k mg
6%
Selenium
3 / 55 mcg
5%
Sodium
19 / 2.3k mg
1%
Zinc
1 / 10 mg
5%
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
88 g
Caffeine
0 mg
Choline
13 mg
Taurine
0 mg

References

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

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