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Coarse Bulgur Wheat

Coarse Bulgur Wheat

EverydayDry

Coarse bulgur wheat is a minimally processed whole grain made by parboiling, drying, and cracking whole wheat kernels into large, chewy pieces. This preparation method preserves the bran and germ, delivering more fiber and a lower glycemic index than refined grains, while requiring only 10-15 minutes of cooking time. Its robust texture holds up well in salads like tabbouleh and grain bowls, distinguishing it from finer-ground bulgur varieties typically used in dishes requiring softer textures.

Macro Impact

A 1.8 oz serving contains 176 calories, 5g protein, 39g carbs, and 1g fat.

Calorie Burn

How long would it take to burn off 176 calories?
Walking3.5 mph, moderate pace
41 min
YogaModerate effort, gentle pace
30 min
SwimmingModerate effort, freestyle
23 min
Biking12-14 mph, moderate effort
18 min
StairsStair climbing, moderate pace
20 min
Running5 mph (12 min/mile)
15 min

Nutrition Facts

Serving size1.8 oz (50 g)
Amount per serving
Calories176
% Daily Value*
Total Fat1g
1%
Saturated Fat0.1g
1%
Trans Fat0g
Polyunsaturated Fat0.7g
Monounsaturated Fat0.2g
Cholesterol0mg
0%
Sodium5mg
0%
Total Carbohydrate39g
14%
Dietary Fiber2g
8%
Total Sugars0.3g
Includes Added Sugars0g
0%
Protein5g
Vitamin D0mcg
0%
Calcium15mg
1%
Iron2mg
11%
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
39 / 275 g
14%
Fiber
2 / 28 g
8%
Sugars
0 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
1 g
Insoluble Fiber
2 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
36 g
Fat
Total Fat
1 / 78 g
1%
Monounsaturated
0 / 31 g
1%
Polyunsaturated
1 / 23 g
3%
Saturated
0 / 23 g
1%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
1%
Omega 6
1 / 19 g
3%
Omega 9
0 g
Protein
Protein
5 / 80 g
7%
Amino Acids
Histidine
0 / 3 g
5%
Isoleucine
0 / 2 g
11%
Leucine
0 / 3 g
10%
Lysine
0 / 2 g
7%
Methionine
0 / 1 g
8%
Phenylalanine
0 / 2 g
13%
Threonine
0 / 1 g
13%
Tryptophan
0 / 0 g
35%
Valine
0 / 2 g
10%
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
1 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
4%
Riboflavin, B2
0 / 1 mg
2%
Niacin, B3
2 / 15 mg
13%
Pantothenic Acid, B5
0 / 5 mg
6%
Pyridoxine, B6
0 / 1 mg
13%
Biotin, B7
2 / 30 mcg
5%
Cobalamin, B12
0 / 2 mcg
0%
Folate
15 / 400 mcg
4%
Vitamin A
0 / 800 mcg
0%
Vitamin C
0 / 83 mg
0%
Vitamin D
0 / 15 mcg
0%
Vitamin E
0 / 15 mg
1%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
15 / 1k mg
2%
Copper
0 / 1 mg
17%
Iron
2 / 13 mg
15%
Magnesium
50 / 370 mg
14%
Manganese
1 / 2 mg
37%
Phosphorous
150 / 700 mg
21%
Potassium
150 / 3k mg
5%
Selenium
18 / 55 mcg
32%
Sodium
5 / 2.3k mg
0%
Zinc
1 / 10 mg
11%
Chromium
0 / 30 mcg
0%
Molybdenum
6 / 45 mcg
13%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
6 g
Caffeine
0 mg
Choline
7 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, dry, raw. USDA Foundational Foods. FDC ID 2710820.
  2. 2.Bulgur, dry. USDA Standard Reference, Legacy. Food ID 170688.
  3. 3.Grains, bulgur, dry. Canadian Nutrient File. Food ID 4414.
  4. 4.Bulgur, parboiled, raw. Frida. Public Food Key 283.

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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