Nutrients in 100 grams of Bulgur

Dry Bulgur.

raw

Macros Ratio

Protein Fat Carbs

13%

84%

100 g ▼

Macro Nutrients

Bulgur

Energy342 kcal

11.8%

Dry Bulgur has 342 kcal of Energy per 100 grams, which is 11.8% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.33 g

1.37%

Dry Bulgur has 1.33 g of Fat per 100 grams, which is 1.37% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.23 g

0.73%

Dry Bulgur has 0.232 g of Saturated Fat per 100 grams, which is 0.73% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.023 g

1.44%

Dry Bulgur has 0.023 g of Omega 3 per 100 grams, which is 1.44% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.52 g

3.05%

Dry Bulgur has 0.518 g of Omega 6 per 100 grams, which is 3.05% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Dry Bulgur has 0 mg of Cholesterol per 100 grams, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate76 g

58.4%

Dry Bulgur has 75.87 g of Carbohydrate per 100 grams, which is 58.4% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars0.41 g

0.57%

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

Dry Bulgur has 0.41 g of Sugars per 100 grams, which is 0.57% 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

Fiber12.5 g

33%

Dry Bulgur has 12.5 g of Fiber per 100 grams, which is 33% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein12.3 g

22%

Dry Bulgur has 12.29 g of Protein per 100 grams, which is 22% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Bulgur

Vitamin A0 μg

RAE, retinol activity equivalents

Dry Bulgur has 0 μg of Vitamin A per 100 grams, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.23 mg

19.3%

Thiamine

Dry Bulgur has 0.232 mg of Vitamin B1 per 100 grams, which is 19.3% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.12 mg

8.85%

Riboflavin

Dry Bulgur has 0.115 mg of Vitamin B2 per 100 grams, which is 8.85% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B35.1 mg

32%

Niacin, nicotinic acid, niacinamide

Dry Bulgur has 5.114 mg of Vitamin B3 per 100 grams, which is 32% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.04 mg

21%

Pantothenic acid

Dry Bulgur has 1.04 mg of Vitamin B5 per 100 grams, which is 21% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.34 mg

26.3%

Pyridoxine

Dry Bulgur has 0.342 mg of Vitamin B6 per 100 grams, which is 26.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B927 μg

6.75%

Folates and Folic Acid

Dry Bulgur has 27 μg of Vitamin B9 per 100 grams, which is 6.75% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Dry Bulgur has 0 μg of Vitamin B12 per 100 grams, 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

Dry Bulgur has 0 mg of Vitamin C per 100 grams, which is 0% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Dry Bulgur has 0 IU of Vitamin D per 100 grams, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.06 mg

0.4%

Tocopherols and Tocotrienols

Dry Bulgur has 0.06 mg of Vitamin E per 100 grams, which is 0.4% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K1.9 μg

1.6%

Phytomenadione or phylloquinone

Dry Bulgur has 1.9 μg of Vitamin K per 100 grams, which is 1.6% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Bulgur

Calcium35 mg

3.5%

Dry Bulgur has 35 mg of Calcium per 100 grams, which is 3.5% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.34 mg

37.2%

Dry Bulgur has 0.335 mg of Copper per 100 grams, which is 37.2% 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

Iron2.46 mg

30.8%

Dry Bulgur has 2.46 mg of Iron per 100 grams, which is 30.8% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium164 mg

39%

Dry Bulgur has 164 mg of Magnesium per 100 grams, which is 39% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese3.05 mg

133%

Dry Bulgur has 3.048 mg of Manganese per 100 grams, which is 133% 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

Phosphorus300 mg

43%

Dry Bulgur has 300 mg of Phosphorus per 100 grams, which is 43% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium410 mg

12%

Dry Bulgur has 410 mg of Potassium per 100 grams, which is 12% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium2.3 μg

4.2%

Dry Bulgur has 2.3 μg of Selenium per 100 grams, which is 4.2% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium17 mg

1.13%

Dry Bulgur has 17 mg of Sodium per 100 grams, which is 1.13% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.93 mg

17.5%

Dry Bulgur has 1.93 mg of Zinc per 100 grams, which is 17.5% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water9 g

0.24%

Dry Bulgur has 9 g of Water per 100 grams, which is 0.24% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 grams of Dry Bulgur:

100 grams of Bulgur is an excellent source of Vitamin B3, Vitamin B5 and Vitamin B6.
It has a good amount of Vitamin B1 and Vitamin B2.
It also has some Vitamin B9.
While 100 grams of product has trace amounts of Vitamin K, it has no Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E.

Minerals in 100 grams of Dry Bulgur:

100 grams of 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 100 grams of Dry Bulgur:

100 grams of Bulgur is an excellent source of Carbohydrate, Fiber and Protein.
It has some Omega 6.
While 100 grams of product has trace amounts of Fat, Saturated Fat and Omega 3, it has no Sugars.

Compare Dry Bulgur with:

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

Food Info

Nutrients in 100 grams of Bulgur

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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