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[N]extrient

Bulgur Dry

SR Legacy·Comprehensive Reference Data

Bulgur, dry

Cereal Grains and Pasta

A 100g serving covers 133% of the daily recommended Manganese, making Bulgur Dry one of the more concentrated dietary sources of this nutrient. Bulgur Dry is primarily a carbohydrate source, delivering 75.9g of carbs with minimal fat at 1.3g per 100g. Bulgur Dry packs 342 calories per 100g, placing it on the energy-dense side — a small serving goes a long way. With only 17mg of sodium, Bulgur Dry is naturally very low in sodium and suitable for sodium-restricted diets. Bulgur Dry provides 12.5g of dietary fiber per 100g (45% DV), contributing meaningfully toward the recommended 28g daily target. Nutritionally broad, Bulgur Dry delivers meaningful amounts of 13 different vitamins and minerals above 10% of daily value.

Calories342KCAL
Protein12.3G
Fat1.3G
Carbs75.9G
Fiber12.5G

Calorie Distribution

365kcal
  • Protein13%12.3 g
  • Fat3%1.3 g
  • Carbs83%75.9 g

Serving Size

g

% Daily Value

per 100g serving · FDA 2020 reference

≤5% low6–19% moderate≥20% good source

Nutrition Facts per 100g

Water9.0G
Energy342KCAL
Protein12.3G
Total lipid (fat)1.3G
Carbohydrate, by difference75.9G
Fiber, total dietary12.5G
Total Sugars0.41G
Cholesterol0MG
Vitamin C, total ascorbic acid0MG
Thiamin0.23MG
Riboflavin0.12MG
Niacin5.1MG
Vitamin B-60.34MG
Folate, total27.0UG
Vitamin B-120UG
Vitamin A, RAE0UG
Vitamin E (alpha-tocopherol)0.06MG
Vitamin D (D2 + D3)0UG
Vitamin K (phylloquinone)1.9UG
Calcium, Ca35.0MG
Iron, Fe2.5MG
Magnesium, Mg164MG
Phosphorus, P300MG
Potassium, K410MG
Sodium, Na17.0MG
Zinc, Zn1.9MG
Copper, Cu0.34MG
Manganese, Mn3.0MG
Selenium, Se2.3UG
Energy1431kJ
Ash1.5G
Pantothenic acid1.0MG
Folic acid0UG
Folate, food27.0UG
Folate, DFE27.0UG
Choline, total28.1MG
Vitamin B-12, added0UG
Retinol0UG
Carotene, beta5.0UG
Carotene, alpha0UG
Cryptoxanthin, beta0UG
Vitamin A, IU9.0IU
Lycopene0UG
Lutein + zeaxanthin220UG
Vitamin E, added0MG
Vitamin D (D2 + D3), International Units0IU
Fatty acids, total saturated0.23G
SFA 4:00G
SFA 6:00G
SFA 8:00.01G
SFA 10:00G
SFA 12:00G
SFA 14:00.001G
SFA 16:00.20G
SFA 18:00.01G
Fatty acids, total monounsaturated0.17G
MUFA 16:10.007G
MUFA 18:10.17G
MUFA 20:10G
MUFA 22:10G
Fatty acids, total polyunsaturated0.54G
PUFA 18:20.52G
PUFA 18:30.02G
PUFA 18:40G
PUFA 20:40G
PUFA 20:5 n-3 (EPA)0G
PUFA 22:5 n-3 (DPA)0G
PUFA 22:6 n-3 (DHA)0G
Tryptophan0.19G
Threonine0.35G
Isoleucine0.46G
Leucine0.83G
Lysine0.34G
Methionine0.19G
Cystine0.28G
Phenylalanine0.58G
Tyrosine0.36G
Valine0.55G
Arginine0.57G
Histidine0.28G
Alanine0.44G
Aspartic acid0.63G
Glutamic acid3.9G
Glycine0.49G
Proline1.3G
Serine0.58G
Alcohol, ethyl0G
Caffeine0MG
Theobromine0MG

Common Serving Sizes

ServingCalProteinFatCarbs
cup (140g)47917.2g1.9g106.2g

Scaled from Bulgur Dry's per-100g values using USDA portion data.

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Nutrient Highlights

  • Bulgur Dry is a excellent source of Fiber (45% DV) — see top foods ranked by Fiber
  • Bulgur Dry is a excellent source of Magnesium (39% DV) — see top foods ranked by Magnesium
  • Bulgur Dry is a excellent source of Protein (25% DV) — see top foods ranked by Protein
  • Bulgur Dry is a good source of Zinc (18% DV) — see top foods ranked by Zinc
  • Bulgur Dry is a good source of Iron (14% DV) — see top foods ranked by Iron

Dietary Considerations

  • With 410mg of potassium per 100g, individuals on a renal diet should moderate their intake of Bulgur Dry. See the Kidney Disease & Low-Potassium Diet guide for more.

  • Bulgur Dry is naturally low in sodium at 17mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.

  • The high fiber (12.5g) and low fat profile makes Bulgur Dry a solid choice for blood sugar management. See the Diabetes & Low-Glycemic Guide.

Rankings Among 8,262 USDA Foods

  • Fiber: top 2% (#165 of 8,262)
  • Magnesium: top 4% (#330 of 8,262)
  • Potassium: top 13% (#1,074 of 8,262)

Explore by Nutrient

Top foods in ProteinTop foods in FiberTop foods in IronTop foods in CalciumTop foods in PotassiumTop foods in SodiumTop foods in MagnesiumTop foods in Zinc
Show Nutrition Facts Label

Nutrition Facts

Serving Size 100g

Calories342
% Daily Value*
Total Fat 1.3G2%
Cholesterol 0MG0%
Sodium 17.0MG1%
Total Carbohydrate 75.9G28%
Dietary Fiber 12.5G45%
Total Sugars 0.41G
Protein 12.3G25%
Vitamin D 0UG0%
Calcium 35.0MG3%
Iron 2.5MG14%
Potassium 410MG9%

* 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.

Data Source

Data sourced from USDA FoodData Central — SR Legacy. FDC ID: 170688.

View on USDA FoodData Central →