grain
Bulgur
Bulgur is a grain. It is plant-derived, so it rules out no diet on its own.
Not the same asCracked wheat (Cracked wheat is raw grain broken up. Bulgur has been parboiled and dried before cracking, which is why it needs only soaking rather than cooking.)Couscous (Not a grain at all but small pellets of rolled semolina dough, and no substitute in a salad that depends on the bite of whole cracked wheat.)
Fine, dry · per 100 g
| Nutrient | Per 100 g |
|---|---|
| Energy | 342 kcal |
| Protein | 12.3 g |
| Carbohydrate | 75.9 g |
| of which sugars | 0.4 g |
| Fibre | 12.5 g |
| Fat | 1.3 g |
| of which saturates | 0.2 g |
| Monounsaturated fat | 0.2 g |
| Polyunsaturated fat | 0.5 g |
| Cholesterol | 0 mg |
| Sodium | 17 mg |
| Potassium | 410 mg |
| Calcium | 35 mg |
| Iron | 2.5 mg |
| Magnesium | 164 mg |
| Phosphorus | 300 mg |
| Zinc | 1.9 mg |
| Copper | 0.3 mg |
| Manganese | 3 mg |
| Selenium | 2.3 µg |
| Vitamin A | 0 µg |
| Vitamin C | 0 mg |
| Vitamin D | 0 µg |
| Vitamin E | 0.1 mg |
| Vitamin K | 1.9 µg |
| Thiamin | 0.2 mg |
| Riboflavin | 0.1 mg |
| Niacin | 5.1 mg |
| Vitamin B6 | 0.3 mg |
| Folate | 27 µg |
| Vitamin B12 | 0 µg |
| Choline | 28.1 mg |
USDA FDC SR Legacy record 170688. USDA reports dry bulgur without distinguishing grades. Grade matters in the kitchen rather than in the table: fine bulgur softens in cold liquid, while coarse grades have to be cooked. Density measured.