Grains And Cereals • Deep Nutrition Analytics
Bulgur, cooked
As a recognized grains and cereals, Bulgur, cooked delivers 83 calories per 100g, with energy primarily anchored by carbohydrates (18.6g) to support daily activity. It contributes substantial micronutrient density, highlighted by Manganese at 26% of the standard daily value (0.609 mg). Offering gentle energy density (0.8 kcal/g) and 14.1g of net carbohydrates, it integrates easily into calorie-restricted diets.
- Protein
- 3.1 g
- Carbohydrates
- 18.6 g
- Fat
- 0.2 g
- Fiber
- 4.5 g
Carbohydrate Quality & Sustained Energy
Bulgur, cooked delivers 18.6g of carbohydrates balanced with 4.5g of fiber, yielding 14.1g of net carbs per 100g. This macro structure supports glycogen replenishment and stable digestive transit.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Energy | 347 kJ |
| Total Sugars | 0.1 g |
| Fiber, total dietary | 4.5 g |
| Protein | 3.1 g |
| Total lipid (fat) | 0.2 g |
| Carbohydrate, by difference | 18.6 g |
| Energy | 83 kcal |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Manganese | 0.6 mg |
| Magnesium | 32 mg |
| Copper | 0.1 mg |
| Iron | 1 mg |
| Zinc | 0.6 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin A, IU | 2 IU |
| Vitamin E (alpha-tocopherol) | 0 mg |
| Vitamin K (phylloquinone) | 0.5 µg |
| Vitamin B-6 | 0.1 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 1 mg |
| Magnesium, Mg | 32 mg |
| Phosphorus, P | 40 mg |
| Sodium, Na | 5 mg |
| Copper, Cu | 0.1 mg |
| Manganese, Mn | 0.6 mg |
| Calcium, Ca | 10 mg |
| Potassium, K | 68 mg |
| Zinc, Zn | 0.6 mg |
| Selenium, Se | 0.6 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Folate, DFE | 18 µg |
| Betaine | 83.4 mg |
| Choline, total | 6.9 mg |
| Folate, food | 18 µg |
| Lutein + zeaxanthin | 54 µg |
| Carotene, beta | 1 µg |
| MUFA 16:1 | 0 g |
| Fatty acids, total saturated | 0 g |
| SFA 8:0 | 0 g |
| Thiamin | 0.1 mg |
| Riboflavin | 0 mg |
| Folate, total | 18 µg |
| Tryptophan | 0 g |
| Threonine | 0.1 g |
| Methionine | 0 g |
| Phenylalanine | 0.1 g |
| Tyrosine | 0.1 g |
| Alanine | 0.1 g |
| Glutamic acid | 1 g |
| Glycine | 0.1 g |
| Proline | 0.3 g |
| Ash | 0.3 g |
| Lysine | 0.1 g |
| Cystine | 0.1 g |
| Valine | 0.1 g |
| Arginine | 0.1 g |
| Histidine | 0.1 g |
| Aspartic acid | 0.2 g |
| Serine | 0.1 g |
| SFA 16:0 | 0 g |
| SFA 18:0 | 0 g |
| MUFA 18:1 | 0 g |
| PUFA 18:2 | 0.1 g |
| PUFA 18:3 | 0 g |
| Fatty acids, total monounsaturated | 0 g |
| Fatty acids, total polyunsaturated | 0.1 g |
| Water | 77.8 g |
| Niacin | 1 mg |
| Pantothenic acid | 0.3 mg |
| Isoleucine | 0.1 g |
| Leucine | 0.2 g |
Nutritional Highlights & Outliers
Calorie-Conscious Profile
With an energy density of 0.8 kcal/g (83 kcal/100g), this food supports high-volume, calorie-controlled nutrition.
Serving calculator
Common serving sizes
- cup182 g
- tbsp8 g
Compare Bulgur, cooked with Category Peers
Bulgur, cooked vs Buckwheat groats, roasted, cooked
Compared to Buckwheat groats, roasted, cooked, Bulgur, cooked has 67% more fiber and 10% lower calories per 100g.
Hominy, canned, white vs Bulgur, cooked
Compared to Hominy, canned, white, Bulgur, cooked has 80% more fiber and 15% higher calories per 100g.
Frequently Asked Questions
How many calories are in Bulgur, cooked?
A standard 100-gram serving of Bulgur, cooked contains 83 calories (347 kJ), alongside 3.1g of protein, 18.6g of carbohydrates, and 0.2g of fat.
In common serving sizes:- 182g (cup): ~151 kcal
- 8g (tbsp): ~7 kcal
Is Bulgur, cooked suitable for a keto or low-carb diet?
Moderately. With 14.1g of net carbs per 100g, Bulgur, cooked can be incorporated into flexible low-carb diets, but must be strictly portion-controlled on ketogenic diets where daily net carb limits are typically 20–50 grams.
What are the main vitamins and minerals found in Bulgur, cooked?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Bulgur, cooked are:
- Manganese: 0.609 mg (26% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, SR Legacy (FDC ID 170287).