Bulgur Nutritional Value And Analysis

Nutrition Facts

Serving size 100g

Amount per serving

Calories 340

% Daily Value *

Total Fat 1g %2

Saturated Fat 0g %1

Trans Fat ~g

Cholesterol 0mg %0

Sodium 17mg %1

Total Carbohydrate 76g %26

Dietary Fiber 12g %44

Total Sugars 0g

Protein 12g

Vitamin D 0.0IU %0

Calcium 35.0mg %2

Iron 2.5mg %13

Potassium 410mg %10

Phosphorus 300.0mg %30

* 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.

Vitamins in bulgur

Vitamin D 0.0IU %0

Vitamin C 0.0mg %0

Vitamin B12 0.0µg %0

Vitamin A 9.0IU %0

Vitamin E 0.1mg %0

Vitamin K 1.9µg %2

Choline, total 28.1mg %5

Vitamin B2 (Riboflavin) 0.1mg %9

Vitamin B1 (Thiamin) 0.2mg %19

Vitamin B5 (Pantothenic acid) 1.0mg %21

Vitamin B6 0.3mg %26

Vitamin B3 (Niacin) 5.1mg %32

Minerals in bulgur

Sodium 17.0mg %1

Calcium 35.0mg %3

Selenium 2.3µg %4

Potassium 410.0mg %11

Iron 2.5mg %14

Zinc 1.9mg %14

Phosphorus 300.0mg %30

Copper 0.3mg %37

Magnesium 164.0mg %39

Manganese 3.0mg %133

Amino Acids in bulgur

Lysine 0.3g %15

Methionine 0.2g %24

Leucine 0.8g %28

Valine 0.6g %28

Isoleucine 0.5g %30

Threonine 0.4g %31

Histidine 0.3g %38

Tyrosine 0.4g %38

Phenylalanine 0.6g %62

Tryptophan 0.2g %63

Cystine 0.3g %93

Fatty Acids in bulgur

DHA 0.00g %0

EPA 0.00g %0

DPA 0.00g %0

Omega-3 0.00g %0

"~" is missing data | Data Source

Macronutrients ratio

Carbohydrate Quality Score

Carbohydrates are made up of three components: fiber, starch, and sugar. Our score is based on Harvard research and our data analysis.

The Carbohydrate Quality Score of bulgur is 15.8/100 which makes it a excellent quality carbohydrate food.


Protein Completeness

A protein is called complete when, proportionally to its overall amino-acid content, it has enough of each essential amino acids.

Bulgur has an incomplete source of protein.

amino acid mg/kg of BW mg/g of protein
Lysine 45 28
Leucine 59 69
Valine 39 46
Isoleucine 30 38
Threonine 23 30
Histidine 15 24
Tryptophan 6 16
Met+Cys 22 40
Phe+Tyr 30 78

Protein Energy Ratio

Improving the protein energy ratio of your diet can be an effective strategy of increasing your diet quality an may potentially lead to weight loss.

The protein energy ratio in bulgur is 1.5 which makes it a low P:E food.

low P:E
high P:E
medium P:E

Energy density (ED)

Lowering the energy density of your food can be an effective strategy for the prevention and treatment of obesity without focusing on calorie intake.

The energy density of bulgur is 3.4 which makes it a medium energy density food.

low ED
high ED
medium ED

How nutritious is this food?

Micronutrients in bulgur as % of Recommended Daily Intake per serving.

Complementary Nutrient Boosters

Here are the top ten popular foods that provide more of the nutrients that bulgur is lacking.

Nutrient Density Score for bulgur is 16/100 low).

The Nutrient Density Score tells you how much of the essential minerals, vitamins, amino acids and fatty acids you get per calorie. It helps you get the nutrients you need without consuming excess energy.

nutrient density score


Micronutrient Ratios

Advising the ratios of micronutrients in a complete diet maybe more informative than each single nutrient on its own. The table below shows major micronutrient ratios for bulgur

Nutrient Ratio Value Ideal Ratio
Omega6:Omega3 N/A <4
Zinc:Copper 5.76 <12
Potassium:Sodium 24.12 >2
Caclcium:Magnesium 0.21 <2
Iron:Copper 7.46 <15
Calcium:Phosphorus 0.12 >1.3

Satiety Score

Satiety Score is a mathematical prediction of satiety based on macronutrients and micronutrients analysis of 650,000+ days of food logs.

satiety 59%

low satiety
high satiety
medium satiety

Satiety Boosters

If you are trying to lose weight we created a list of TOP similar foods that will keep your hunger at bay.

This food is insulinogenic with high insulin load.

Our insulinogenic formula determines the degree that food will raise your insulin levels in the short term.

87% of insulinogenic calories