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Fine Bulgur Wheat

Fine Bulgur Wheat

EverydayDry

Fine bulgur wheat is a parboiled, cracked whole grain made from durum wheat, known for its quick preparation and nutty flavor. Its small, granular texture allows it to rehydrate rapidly in hot water or broth, making it ideal for salads like tabbouleh or as a base for grain bowls. As a minimally processed whole grain, it retains significant fiber and nutrients like manganese and iron, though it contains gluten and is unsuitable for gluten-free diets.

Macro Impact

A 0.33 cup serving contains 171 calories, 6g protein, 38g carbs, and 1g fat.

Calorie Burn

How long would it take to burn off 171 calories?
Walking3.5 mph, moderate pace
40 min
YogaModerate effort, gentle pace
29 min
SwimmingModerate effort, freestyle
22 min
Biking12-14 mph, moderate effort
18 min
StairsStair climbing, moderate pace
20 min
Running5 mph (12 min/mile)
14 min

Nutrition Facts

Serving size0.33 cup (50 g)
Amount per serving
Calories171
% Daily Value*
Total Fat0.7g
1%
Saturated Fat0.1g
1%
Trans Fat0g
Polyunsaturated Fat0.3g
Monounsaturated Fat0.1g
Cholesterol0mg
0%
Sodium9mg
0%
Total Carbohydrate38g
14%
Dietary Fiber6g
22%
Total Sugars0.2g
Includes Added Sugars0g
0%
Protein6g
Vitamin D0mcg
0%
Calcium18mg
1%
Iron1mg
7%
Potassium197mg
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
38 / 275 g
14%
Fiber
6 / 28 g
22%
Sugars
0 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
2 g
Insoluble Fiber
4 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
32 g
Fat
Total Fat
1 / 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
1%
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
13%
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
3 / 15 mg
17%
Pantothenic Acid, B5
1 / 5 mg
10%
Pyridoxine, B6
0 / 1 mg
13%
Biotin, B7
3 / 30 mcg
8%
Cobalamin, B12
0 / 2 mcg
0%
Folate
14 / 400 mcg
3%
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
18 / 1k mg
2%
Copper
0 / 1 mg
19%
Iron
1 / 13 mg
10%
Magnesium
75 / 370 mg
20%
Manganese
2 / 2 mg
73%
Phosphorous
150 / 700 mg
21%
Potassium
197 / 3k mg
7%
Selenium
1 / 55 mcg
2%
Sodium
9 / 2.3k mg
0%
Zinc
1 / 10 mg
11%
Chromium
17 / 30 mcg
55%
Molybdenum
22 / 45 mcg
49%
Iodine
1 / 150 mcg
1%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
5 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, 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.
  5. 5.Bulgur, uncooked. Australian Nutrient Database. Public Food Key F001929.

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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