Nutrients in 300 calories of Boiled Bulgur

Cooked Bulgur.

boiled cooked

Weight per 300 Calories

Boiled Bulgur

361g

Cooked Bulgur has average energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

14%

84%

300 kcal ▼

Macro Nutrients

Boiled Bulgur

Energy300 kcal

10.3%

Cooked Bulgur has 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.87 g

0.89%

Cooked Bulgur has 0.86746987951807 g of Fat per 300 calories, which is 0.89% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.15 g

0.47%

Cooked Bulgur has 0.15180722891566 g of Saturated Fat per 300 calories, which is 0.47% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.014 g

0.9%

Cooked Bulgur has 0.014457831325301 g of Omega 3 per 300 calories, which is 0.9% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.34 g

Cooked Bulgur has 0.33975903614458 g of Omega 6 per 300 calories, which is 2% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Cooked Bulgur has 0 mg of Cholesterol per 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate67 g

51.7%

Cooked Bulgur has 67.156626506024 g of Carbohydrate per 300 calories, which is 51.7% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars0.36 g

0.5%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Cooked Bulgur has 0.36144578313253 g of Sugars per 300 calories, which is 0.5% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

No information available

Glucose

No information available

Sucrose

No information available

Fiber16.3 g

43%

Cooked Bulgur has 16.265060240964 g of Fiber per 300 calories, which is 43% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein11 g

20%

Cooked Bulgur has 11.132530120482 g of Protein per 300 calories, which is 20% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Bulgur

Vitamin A0 μg

RAE, retinol activity equivalents

Cooked Bulgur has 0 μg of Vitamin A per 300 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.21 mg

17%

Thiamine

Cooked Bulgur has 0.20602409638554 mg of Vitamin B1 per 300 calories, which is 17% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.1 mg

7.8%

Riboflavin

Cooked Bulgur has 0.10120481927711 mg of Vitamin B2 per 300 calories, which is 7.8% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B33.6 mg

22.6%

Niacin, nicotinic acid, niacinamide

Cooked Bulgur has 3.6144578313253 mg of Vitamin B3 per 300 calories, which is 22.6% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.24 mg

25%

Pantothenic acid

Cooked Bulgur has 1.2433734939759 mg of Vitamin B5 per 300 calories, which is 25% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.3 mg

23%

Pyridoxine

Cooked Bulgur has 0.3 mg of Vitamin B6 per 300 calories, which is 23% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B965 μg

16.3%

Folates and Folic Acid

Cooked Bulgur has 65.060240963855 μg of Vitamin B9 per 300 calories, which is 16.3% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Cooked Bulgur has 0 μg of Vitamin B12 per 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C0 mg

Ascorbic acid

Cooked Bulgur has 0 mg of Vitamin C per 300 calories, which is 0% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Cooked Bulgur has 0 IU of Vitamin D per 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.036 mg

0.24%

Tocopherols and Tocotrienols

Cooked Bulgur has 0.036144578313253 mg of Vitamin E per 300 calories, which is 0.24% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K1.8 μg

1.5%

Phytomenadione or phylloquinone

Cooked Bulgur has 1.8072289156627 μg of Vitamin K per 300 calories, which is 1.5% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Bulgur

Calcium36 mg

3.6%

Cooked Bulgur has 36.144578313253 mg of Calcium per 300 calories, which is 3.6% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.27 mg

30%

Cooked Bulgur has 0.2710843373494 mg of Copper per 300 calories, which is 30% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron3.47 mg

43.4%

Cooked Bulgur has 3.4698795180723 mg of Iron per 300 calories, which is 43.4% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium116 mg

27.5%

Cooked Bulgur has 115.66265060241 mg of Magnesium per 300 calories, which is 27.5% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2.2 mg

96%

Cooked Bulgur has 2.2012048192771 mg of Manganese per 300 calories, which is 96% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus145 mg

20.7%

Cooked Bulgur has 144.57831325301 mg of Phosphorus per 300 calories, which is 20.7% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium246 mg

7.23%

Cooked Bulgur has 245.78313253012 mg of Potassium per 300 calories, which is 7.23% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium2.17 μg

3.94%

Cooked Bulgur has 2.1686746987952 μg of Selenium per 300 calories, which is 3.94% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium18 mg

1.2%

Cooked Bulgur has 18.072289156627 mg of Sodium per 300 calories, which is 1.2% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc2.06 mg

18.7%

Cooked Bulgur has 2.0602409638554 mg of Zinc per 300 calories, which is 18.7% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water281 g

7.6%

Cooked Bulgur has 281.06024096386 g of Water per 300 calories, which is 7.6% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Cooked Bulgur:

300 calories of Boiled Bulgur is an excellent source of Vitamin B3, Vitamin B5 and Vitamin B6.
It has a good amount of Vitamin B1, Vitamin B2 and Vitamin B9.
While 300 calories of product has trace amounts of Vitamin K, it has no Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E.

Minerals in 300 calories of Cooked Bulgur:

300 calories of Boiled Bulgur has outstanding amounts of Manganese.
It is an excellent source of Copper, Iron, Magnesium and Phosphorus.
It also has a good amount of Potassium and Zinc.
This cereal has some Calcium and Selenium.
The product has trace amounts of Sodium.

Macronutrients in 300 calories of Cooked Bulgur:

300 calories of Boiled Bulgur is an excellent source of Carbohydrate and Fiber.
It has a good amount of Protein.
While 300 calories of product has trace amounts of Fat, Omega 3 and Omega 6, it has no Saturated Fat and Sugars.

Compare Cooked Bulgur with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 300 calories of Boiled Bulgur

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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