Bulgur, dry

479 calories in 1 cup (140 g). Per 100 g, protein: 12.3 g, carbohydrates: 75.9 g, fat: 1.3 g.

Serving
1
= 140 g
479KCAL

Bulgur, dry, 1 cup

479 calories

Protein
17.2 g
Carbs
106 g
Fat
1.9 g
Fiber
17.5 g
Sugars
0.57 g

Nutrition Facts

Serving size1 cup (140 g)
Amount per serving
Calories479
% Daily Value*
Total Fat 1.9 g2%
Saturated Fat 0.32 g2%
Cholesterol 0 mg0%
Sodium 23.8 mg1%
Total Carbohydrate 106 g39%
Dietary Fiber 17.5 g63%
Total Sugars 0.57 g
Protein 17.2 g
Vitamin D 0 mcg0%
Calcium 49 mg4%
Iron 3.4 mg19%
Potassium 574 mg12%

* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. — means not reported. Estimates use the assumptions explained on this page.

vitamins

% of the Daily Value in this serving

  • Niacin (B3)45% 7.2 mg
  • Pantothenic acid (B5)29% 1.5 mg
  • Vitamin B628% 0.48 mg
  • Thiamin (B1)27% 0.32 mg
  • Riboflavin (B2)12% 0.16 mg
  • Folate9% 37.8 µg
  • Choline7% 39.3 mg
  • Vitamin K2% 2.7 µg
  • Vitamin E1% 0.084 mg

Little or none: Vitamin A, Vitamin B12, Vitamin C, Vitamin D.

minerals

% of the Daily Value in this serving

  • Manganese186% 4.3 mg
  • Magnesium55% 230 mg
  • Copper52% 0.47 mg
  • Phosphorus34% 420 mg
  • Zinc25% 2.7 mg
  • Iron19% 3.4 mg
  • Potassium12% 574 mg
  • Selenium6% 3.2 µg
  • Calcium4% 49 mg
  • Sodium1% 23.8 mg

Amino acids

Grams in this serving. Essential amino acids are marked •

  • Glutamic acid5.4 g
  • Proline1.8 g
  • Leucine•1.2 g
  • Aspartic acid0.88 g
  • Phenylalanine•0.81 g
  • Serine0.81 g
  • Arginine0.81 g
  • Valine•0.78 g
  • Glycine0.69 g
  • Isoleucine•0.64 g
  • Alanine0.61 g
  • Tyrosine0.5 g
  • Threonine•0.5 g
  • Lysine•0.47 g
  • Cystine0.4 g
  • Histidine•0.4 g
  • Methionine•0.27 g
  • Tryptophan•0.27 g

How it compares

Against other records in Cereal Grains and Pasta, per 100 g. Each nutrient uses only records with a value; matching values are counted separately. Percentages are rounded.

  • Fiber

    Higher than 92%

    Same value as 1 of 192 other records.

    leastmost

  • Potassium

    Higher than 88%

    Same value as 0 of 223 other records.

    leastmost

  • Sodium

    Higher than 82%

    Same value as 0 of 223 other records.

    leastmost

  • Calcium

    Higher than 77%

    Same value as 4 of 223 other records.

    leastmost

  • Protein

    Higher than 75%

    Same value as 0 of 221 other records.

    leastmost

  • Carbohydrates

    Higher than 71%

    Same value as 0 of 221 other records.

    leastmost

Questions

How many calories are in bulgur, dry?
1 cup (140 g): 479 calories; protein: 17.2 g, carbohydrates: 106 g, fat: 1.9 g.
How much protein is in bulgur, dry?
12.3 g per 100 g. Its estimated share of calories is 14%, using 4 kcal per gram of protein.
How many net carbs are in bulgur, dry?
63.4 g per 100 g. Calculated as carbohydrate minus fiber, floored at zero.

Similar foods

All 89 reported nutrients, per 100 g+
Water9 g
Energy342 kcal
Energy1,431 kj
Protein12.3 g
Total lipid (fat)1.3 g
Ash1.5 g
Carbohydrate, by difference75.9 g
Fiber, total dietary12.5 g
Total Sugars0.41 g
Calcium, Ca35 mg
Iron, Fe2.5 mg
Magnesium, Mg164 mg
Phosphorus, P300 mg
Potassium, K410 mg
Sodium, Na17 mg
Zinc, Zn1.9 mg
Copper, Cu0.34 mg
Manganese, Mn3 mg
Selenium, Se2.3 µg
Vitamin C, total ascorbic acid0 mg
Thiamin0.23 mg
Riboflavin0.12 mg
Niacin5.1 mg
Pantothenic acid1 mg
Vitamin B-60.34 mg
Folate, total27 µg
Folic acid0 µg
Folate, food27 µg
Folate, DFE27 µg
Choline, total28.1 mg
Vitamin B-120 µg
Vitamin B-12, added0 µg
Vitamin A, RAE0 µg
Retinol0 µg
Carotene, beta5 µg
Carotene, alpha0 µg
Cryptoxanthin, beta0 µg
Vitamin A, IU9 iu
Lycopene0 µg
Lutein + zeaxanthin220 µg
Vitamin E (alpha-tocopherol)0.06 mg
Vitamin E, added0 mg
Vitamin D (D2 + D3), International Units0 iu
Vitamin D (D2 + D3)0 µg
Vitamin K (phylloquinone)1.9 µg
Fatty acids, total saturated0.23 g
SFA 4:00 g
SFA 6:00 g
SFA 8:00.013 g
SFA 10:00 g
SFA 12:00 g
SFA 14:00.001 g
SFA 16:00.2 g
SFA 18:00.011 g
Fatty acids, total monounsaturated0.17 g
MUFA 16:10.007 g
MUFA 18:10.17 g
MUFA 20:10 g
MUFA 22:10 g
Fatty acids, total polyunsaturated0.54 g
PUFA 18:20.52 g
PUFA 18:30.023 g
PUFA 18:40 g
PUFA 20:40 g
PUFA 20:5 n-3 (EPA)0 g
PUFA 22:5 n-3 (DPA)0 g
PUFA 22:6 n-3 (DHA)0 g
Cholesterol0 mg
Tryptophan0.19 g
Threonine0.35 g
Isoleucine0.46 g
Leucine0.83 g
Lysine0.34 g
Methionine0.19 g
Cystine0.28 g
Phenylalanine0.58 g
Tyrosine0.36 g
Valine0.55 g
Arginine0.57 g
Histidine0.28 g
Alanine0.44 g
Aspartic acid0.63 g
Glutamic acid3.9 g
Glycine0.49 g
Proline1.3 g
Serine0.58 g
Alcohol, ethyl0 g
Caffeine0 mg
Theobromine0 mg

Source: USDA SR Legacy: the Standard Reference database, USDA's classic nutrient tables. FDC ID 170688, published 2019-04-01. Daily Values are the FDA's for adults and children 4 years and older. How we process USDA's data.