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[N]extrient

Bulgur Dry (Raw)

SR Legacy·Comprehensive Reference Data

Bulgur, dry, raw

Cereal Grains and Pasta

A 100g serving covers 115% of the daily recommended Manganese, making Bulgur Dry (Raw) one of the more concentrated dietary sources of this nutrient. Bulgur Dry (Raw) is primarily a carbohydrate source, delivering 75.9g of carbs with minimal fat at 2.4g per 100g. With only 2mg of sodium, Bulgur Dry (Raw) is naturally very low in sodium and suitable for sodium-restricted diets. Bulgur Dry (Raw) provides 11.7g of dietary fiber per 100g (42% DV), contributing meaningfully toward the recommended 28g daily target. Nutritionally broad, Bulgur Dry (Raw) delivers meaningful amounts of 12 different vitamins and minerals above 10% of daily value.

Calories0kcal
Protein11.8G
Fat2.4G
Carbs75.9G
Fiber11.7G

Calorie Distribution

372kcal
  • Protein13%11.8 g
  • Fat6%2.4 g
  • Carbs82%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

Water8.5G
Protein11.8G
Total lipid (fat)2.4G
Carbohydrate, by difference75.9G
Fiber, total dietary11.7G
Thiamin0.23MG
Niacin5.2MG
Vitamin B-60.22MG
Calcium, Ca34.1MG
Iron, Fe2.6MG
Magnesium, Mg119MG
Phosphorus, P312MG
Potassium, K358MG
Sodium, Na2.2MG
Zinc, Zn2.1MG
Copper, Cu0.38MG
Manganese, Mn2.6MG
Energy (Atwater General Factors)372KCAL
Energy (Atwater Specific Factors)349KCAL
Nitrogen1.9G
Ash1.5G
Starch62.3G
Biotin5.5UG

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Nutritionally Similar Foods

Based on protein, fat, carbs, fiber, and 11 other nutrients

Flour Spelt Whole Grain

14.475g protein

Flour Rye

8.3952g protein

Flour Barley

8.72168g protein

Sorghum Whole Grain White Dry (Raw)

10.08125g protein

Khorasan Grain Dry (Raw)

14.75573g protein

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13.16875g protein

Nutrient Highlights

  • Bulgur Dry (Raw) is a excellent source of Fiber (42% DV) — see top foods ranked by Fiber
  • Bulgur Dry (Raw) is a excellent source of Magnesium (28% DV) — see top foods ranked by Magnesium
  • Bulgur Dry (Raw) is a excellent source of Protein (24% DV) — see top foods ranked by Protein
  • Bulgur Dry (Raw) is a excellent source of Zinc (20% DV) — see top foods ranked by Zinc
  • Bulgur Dry (Raw) is a good source of Iron (15% DV) — see top foods ranked by Iron

Dietary Considerations

  • Bulgur Dry (Raw) is naturally low in sodium at 2mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.

  • The high fiber (11.7g) and low fat profile makes Bulgur Dry (Raw) 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 6% (#496 of 8,262)
  • Potassium: top 20% (#1,652 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

Calories0
% Daily Value*
Total Fat 2.4G3%
Cholesterol 0mg0%
Sodium 2.2MG0%
Total Carbohydrate 75.9G28%
Dietary Fiber 11.7G42%
Total Sugars 0
Protein 11.8G24%
Vitamin D 0mcg0%
Calcium 34.1MG3%
Iron 2.6MG15%
Potassium 358MG8%

* 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: 2710820.

View on USDA FoodData Central →