Dry Bulgur
Good nutritional profile
Bulgur (cracked parboiled wheat), values for the dry grain.
Bulgur is whole wheat that has been parboiled, dried and cracked, used in tabbouleh, kibbeh and pilafs. A 70 g dry portion gives about 240 kcal, 8.6 g of protein and 9 g of fiber, and it is high in manganese, magnesium, copper and niacin, with useful phosphorus, vitamin B6 and zinc. Dry bulgur absorbs a lot of water and weighs about four times as much once cooked, so 45 g dry makes a 180 g portion.
Nutrition values are for the raw product
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 12.3g | 22.0% |
| Fat | 1.3g | 1.9% |
| Carbs | 75.9g | 25.3% |
| Simple Sugars | 26.57g | Estimate |
| Complex Carbs | 36.84g | Estimate |
| Fiber | 12.5g | 50.0% |
| Water | 9g | 0.4% |
| Calories | 342 | 15.2% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 0.23 | g | 1.1% |
| Monounsaturated | 0.17 | g | 0.7% |
| Polyunsaturated | 0.54 | g | 4.2% |
| Omega-3 | 0.162 | g | Estimate |
| Omega-6 | 0.378 | g | Estimate |
| Trans | 0 | g | 0.0% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin E | 0.06 | mg |
| Selenium | 2.3 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin B1 | 0.232 | mg | 19.3% |
| vitamin B2 | 0.115 | mg | 8.8% |
| vitamin B3 | 5.11 | mg | 31.9% |
| vitamin B6 | 0.342 | mg | 20.1% |
| vitamin B9 | 27 | mcg | 6.8% |
| vitamin E | 0.06 | mg | 0.4% |
| vitamin K | 1.9 | mcg | 1.6% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 35 | mg | 3.5% |
| iron | 2.46 | mg | 13.7% |
| magnesium | 164 | mg | 41.0% |
| phosphorus | 300 | mg | 42.9% |
| potassium | 410 | mg | 15.8% |
| sodium | 17 | mg | 0.7% |
| zinc | 1.93 | mg | 17.5% |
| copper | 0.335 | mg | 37.2% |
| manganese | 3.048 | mg | 132.5% |
| selenium | 2.3 | mcg | 4.2% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 285 | mg | 40.7% | 81% |
| Isoleucine | 455 | mg | 32.5% | 69% |
| Leucine | 830 | mg | 30.4% | 62% |
| Lysine limiting | 339 | mg | 16.1% | 32% |
| Methionine | 475 | mg | 45.2% | 94% |
| Phenylalanine | 938 | mg | 53.6% | 104% |
| Threonine | 354 | mg | 33.7% | 64% |
| Tryptophan | 190 | mg | 67.9% | 131% |
| Valine | 554 | mg | 30.4% | 63% |
Compare with other products
Values per 100 g
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