Bulgur, dry

1 cup (140 g): 479 kcal, 17.2 g protein, 106.2 g carbohydrate and 1.9 g fat.

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Nutrition Facts

Serving size1 cup (140 g)

Amount per serving

Calories480

% Daily Value*

Total Fat 2g	2%
Saturated Fat 0g	2%
Trans Fat —
Cholesterol 0mg	0%
Sodium 25mg	1%
Total Carbohydrate 106g	39%
Dietary Fiber 18g	63%
Total Sugars <1g
Includes Added Sugars ≤1g	≤1%
Protein 17g	34%
Vitamin D 0mcg	0%
Calcium 50mg	4%
Iron 3.4mg	20%
Potassium 570mg	10%

* The % Daily Value (DV) 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.

Estimated values. — means USDA has no value; ≥ is a lower bound. USDA doesn't report added sugars here; they can't exceed total sugars, so ≤ is an upper bound. Source: USDA FoodData Central. Disclaimer.

What 1 cup (140 g) gives you

High in Protein (34% DV), Dietary fiber (63% DV), Magnesium (55% DV), Phosphorus (34% DV), Zinc (25% DV), Copper (52% DV), Manganese (186% DV), Thiamin (B1) (27% DV), Niacin (B3) (45% DV), Pantothenic acid (B5) (29% DV), Vitamin B6 (28% DV)

Low in total fat, saturated fat, cholesterol, sodium

High is 20% of the Daily Value or more for this portion; low is 5% or less (FDA).

Where the calories come from

14% protein · 83% carbohydrate · 3% fat

Protein: 17 g 13%
Carbs: 106 g 83%
Fat: 2 g 3%

Compared with other foods

Per 100 g, against every food in USDA's data.

Calories: less than 22% of foods
Protein: more than 58% of foods
Total fat: less than 70% of foods
Carbohydrate: more than 94% of foods
Dietary fiber: more than 98% of foods
Total sugars: less than 60% of foods
Sodium: less than 79% of foods

All nutrients (56)

Amounts for 1 cup (140 g) and per 100 g. % Daily Value is for the portion, where the FDA sets one.

Energy and macronutrients (6)
Nutrient	Portion	100 g	% DV
Calories	479 kcal	342 kcal
Protein	17.2 g	12.3 g	34%
Carbohydrate	106 g	75.9 g	39%
Dietary fiber	17.5 g	12.5 g	63%
Total sugars	0.574 g	0.41 g
Water	12.6 g	9 g

Fats and fatty acids (7)
Nutrient	Portion	100 g	% DV
Total fat	1.86 g	1.33 g	2%
Saturated fat	0.325 g	0.232 g	2%
Monounsaturated fat	0.242 g	0.173 g
Polyunsaturated fat	0.757 g	0.541 g
Omega-3 EPA	0 g	0 g
Omega-3 DHA	0 g	0 g
Cholesterol	0 mg	0 mg	0%

Minerals (10)
Nutrient	Portion	100 g	% DV
Calcium	49 mg	35 mg	4%
Iron	3.44 mg	2.46 mg	19%
Magnesium	230 mg	164 mg	55%
Phosphorus	420 mg	300 mg	34%
Potassium	574 mg	410 mg	12%
Sodium	23.8 mg	17 mg	1%
Zinc	2.7 mg	1.93 mg	25%
Copper	0.469 mg	0.335 mg	52%
Manganese	4.27 mg	3.05 mg	186%
Selenium	3.22 mcg	2.3 mcg	6%

Vitamins (13)
Nutrient	Portion	100 g	% DV
Vitamin A	0 mcg	0 mcg	0%
Vitamin C	0 mg	0 mg	0%
Vitamin D	0 mcg	0 mcg	0%
Vitamin E	0.084 mg	0.06 mg	1%
Vitamin K	2.66 mcg	1.9 mcg	2%
Thiamin (B1)	0.325 mg	0.232 mg	27%
Riboflavin (B2)	0.161 mg	0.115 mg	12%
Niacin (B3)	7.16 mg	5.11 mg	45%
Pantothenic acid (B5)	1.46 mg	1.04 mg	29%
Vitamin B6	0.479 mg	0.342 mg	28%
Folate	37.8 mcg	27 mcg	9%
Vitamin B12	0 mcg	0 mcg	0%
Choline	39.3 mg	28.1 mg	7%

Amino acids (18)
Nutrient	Portion	100 g
Tryptophan	0.266 g	0.19 g
Threonine	0.496 g	0.354 g
Isoleucine	0.637 g	0.455 g
Leucine	1.16 g	0.83 g
Lysine	0.475 g	0.339 g
Methionine	0.266 g	0.19 g
Cystine	0.399 g	0.285 g
Phenylalanine	0.812 g	0.58 g
Tyrosine	0.501 g	0.358 g
Valine	0.776 g	0.554 g
Arginine	0.805 g	0.575 g
Histidine	0.399 g	0.285 g
Alanine	0.61 g	0.436 g
Aspartic acid	0.882 g	0.63 g
Glutamic acid	5.43 g	3.88 g
Glycine	0.693 g	0.495 g
Proline	1.78 g	1.27 g
Serine	0.812 g	0.58 g

Other (2)
Nutrient	Portion	100 g	% DV
Caffeine	0 mg	0 mg
Alcohol	0 g	0 g

In basalfit recipes

Chickpea tabbouleh

Similar foods

Sources

USDA FoodData Central record 170688(SR Legacy)
U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
Daily Values and high/low thresholds: FDA, 21 CFR 101.9, 101.54 and 101.62.