Grains And Cereals • Deep Nutrition Analytics
Bulgur, dry
Bulgur, dry is a grains and cereals providing 342 kcal per 100g serving, primarily fueled by carbohydrates (75.9g) for accessible carbohydrate energy. Notably, a single 100g serving delivers an exceptional 133% DV of Manganese (3.05 mg), making it an elite dietary source. A higher calorie density (3.4 kcal/g) is balanced by deep micronutrient richness across multiple essential vitamins and minerals.
- Protein
- 12.3 g
- Carbohydrates
- 75.9 g
- Fat
- 1.3 g
- Fiber
- 12.5 g
Carbohydrate Quality & Sustained Energy
Bulgur, dry delivers 75.9g of carbohydrates balanced with 12.5g of fiber, yielding 63.4g 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 | 1430 kJ |
| Fiber, total dietary | 12.5 g |
| Total lipid (fat) | 1.3 g |
| Carbohydrate, by difference | 75.9 g |
| Energy | 342 kcal |
| Protein | 12.3 g |
| Total Sugars | 0.4 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Manganese | 3 mg |
| Magnesium | 164 mg |
| Copper | 0.3 mg |
| Phosphorus | 300 mg |
| Vitamin B6 | 0.3 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin A, IU | 9 IU |
| Vitamin B-6 | 0.3 mg |
| Vitamin E (alpha-tocopherol) | 0.1 mg |
| Vitamin K (phylloquinone) | 1.9 µg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Calcium, Ca | 35 mg |
| Potassium, K | 410 mg |
| Zinc, Zn | 1.9 mg |
| Iron, Fe | 2.5 mg |
| Magnesium, Mg | 164 mg |
| Phosphorus, P | 300 mg |
| Sodium, Na | 17 mg |
| Copper, Cu | 0.3 mg |
| Manganese, Mn | 3 mg |
| Selenium, Se | 2.3 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Folate, food | 27 µg |
| Choline, total | 28.1 mg |
| Folate, DFE | 27 µg |
| Niacin | 5.1 mg |
| Pantothenic acid | 1 mg |
| Isoleucine | 0.5 g |
| Leucine | 0.8 g |
| Lysine | 0.3 g |
| Cystine | 0.3 g |
| Valine | 0.6 g |
| Arginine | 0.6 g |
| Histidine | 0.3 g |
| Aspartic acid | 0.6 g |
| Serine | 0.6 g |
| SFA 16:0 | 0.2 g |
| SFA 18:0 | 0 g |
| MUFA 18:1 | 0.2 g |
| PUFA 18:2 | 0.5 g |
| PUFA 18:3 | 0 g |
| Fatty acids, total monounsaturated | 0.2 g |
| Fatty acids, total polyunsaturated | 0.5 g |
| Water | 9 g |
| Fatty acids, total saturated | 0.2 g |
| SFA 8:0 | 0 g |
| SFA 14:0 | 0 g |
| Tryptophan | 0.2 g |
| Threonine | 0.4 g |
| Methionine | 0.2 g |
| Phenylalanine | 0.6 g |
| Tyrosine | 0.4 g |
| Alanine | 0.4 g |
| Glutamic acid | 3.9 g |
| Glycine | 0.5 g |
| Proline | 1.3 g |
| Thiamin | 0.2 mg |
| Riboflavin | 0.1 mg |
| Folate, total | 27 µg |
| MUFA 16:1 | 0 g |
| Ash | 1.5 g |
| Carotene, beta | 5 µg |
| Lutein + zeaxanthin | 220 µg |
Nutritional Highlights & Outliers
Magnesium Support
Offers 164 mg of magnesium, an enzymatic cofactor involved in over 300 biochemical reactions including ATP energy synthesis.
High-Fiber, Low-Sugar
Helps maintain steady blood glucose responses while promoting gastrointestinal motility and gut microbiome diversity.
Serving calculator
Common serving sizes
- cup140 g
Compare Bulgur, dry with Category Peers
Wheat, hard white vs Bulgur, dry
Compared to Wheat, hard white, Bulgur, dry has 2% more fiber and 0% higher calories per 100g.
Wheat, soft white vs Bulgur, dry
Compared to Wheat, soft white, Bulgur, dry has 2% less fiber and 1% higher calories per 100g.
Frequently Asked Questions
How many calories are in Bulgur, dry?
A standard 100-gram serving of Bulgur, dry contains 342 calories (1431 kJ), alongside 12.3g of protein, 75.9g of carbohydrates, and 1.3g of fat.
In common serving sizes:- 140g (cup): ~479 kcal
Is Bulgur, dry suitable for a keto or low-carb diet?
No, it is generally not ideal for strict keto. With 63.4g of net carbs per 100g (75.9g total carbs minus 12.5g fiber), consuming Bulgur, dry will quickly use up a substantial portion of your daily keto carbohydrate allowance.
What are the main vitamins and minerals found in Bulgur, dry?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Bulgur, dry are:
- Manganese: 3.05 mg (133% of your daily value)
- Magnesium: 164 mg (39% of your daily value)
- Copper: 0.335 mg (37% 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 170688).