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Medium Bulgur Wheat

Medium Bulgur Wheat

EverydayDry

Medium bulgur wheat is a parboiled whole grain made from cracked wheat berries, prized for its nutty flavor and quick-cooking preparation. The parboiling process precooks and dries the wheat, preserving its bran and germ to retain fiber, protein, and minerals like iron and magnesium. With a texture between couscous and brown rice, this versatile grain requires only brief soaking or simmering, making it ideal for salads like tabbouleh or as a base for grain bowls. As a wheat product, it contains gluten but offers a more nutrient-dense alternative to refined grains.

Macro Impact

A 1/4 cup serving contains 157 calories, 6g protein, 35g carbs, and 1g fat.

Calorie Burn

How long would it take to burn off 157 calories?
Walking3.5 mph, moderate pace
37 min
YogaModerate effort, gentle pace
27 min
SwimmingModerate effort, freestyle
20 min
Biking12-14 mph, moderate effort
16 min
StairsStair climbing, moderate pace
18 min
Running5 mph (12 min/mile)
13 min

Nutrition Facts

Serving size1/4 cup (46 g)
Amount per serving
Calories157
% Daily Value*
Total Fat0.6g
1%
Saturated Fat0.2g
1%
Trans Fat0g
Polyunsaturated Fat0.3g
Monounsaturated Fat0.1g
Cholesterol0mg
0%
Sodium8mg
0%
Total Carbohydrate35g
13%
Dietary Fiber6g
21%
Total Sugars0.2g
Includes Added Sugars0g
0%
Protein6g
Vitamin D0mcg
0%
Calcium16mg
1%
Iron1mg
6%
Potassium189mg
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
35 / 275 g
13%
Fiber
6 / 28 g
21%
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
29 g
Fat
Total Fat
1 / 78 g
1%
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
2%
Omega 9
0 g
Protein
Protein
6 / 80 g
7%
Amino Acids
Histidine
0 / 3 g
4%
Isoleucine
0 / 2 g
13%
Leucine
0 / 3 g
12%
Lysine
0 / 2 g
7%
Methionine
0 / 1 g
7%
Phenylalanine
0 / 2 g
13%
Threonine
0 / 1 g
14%
Tryptophan
0 / 0 g
28%
Valine
0 / 2 g
12%
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
9%
Riboflavin, B2
0 / 1 mg
4%
Niacin, B3
2 / 15 mg
16%
Pantothenic Acid, B5
1 / 5 mg
10%
Pyridoxine, B6
0 / 1 mg
12%
Biotin, B7
2 / 30 mcg
8%
Cobalamin, B12
0 / 2 mcg
0%
Folate
12 / 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
16 / 1k mg
2%
Copper
0 / 1 mg
17%
Iron
1 / 13 mg
9%
Magnesium
75 / 370 mg
20%
Manganese
1 / 2 mg
68%
Phosphorous
138 / 700 mg
20%
Potassium
189 / 3k mg
6%
Selenium
1 / 55 mcg
2%
Sodium
8 / 2.3k mg
0%
Zinc
1 / 10 mg
10%
Chromium
9 / 30 mcg
31%
Molybdenum
29 / 45 mcg
64%
Iodine
3 / 150 mcg
2%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
4 g
Caffeine
0 mg
Choline
13 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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