Bulgur
What it is
Bulgur is wheat that has been precooked, dried and broken into pieces. This nutrition profile is for cooked bulgur, not its dry packaged weight.
What it does
The cooked reference provides 4.5 g of fiber, 3.08 g of protein and 32 mg of magnesium per 100 g. The amount in a dish depends on how much prepared grain it contains.
Research context and ingredient forms
Bulgur and a bulgur salad are different nutrition records. In tabbouleh, for example, vegetables, herbs and dressing must be included in the recipe calculation.
Using this information
Follow package preparation directions and use a cooked weight with this table. Product grind and the amount of water retained can affect the yield from a dry measure.
Considerations
Bulgur is wheat and contains gluten. It is unsuitable for a required gluten-free diet and relevant to wheat allergy.
Food sources and composition
| Nutrient | Amount and serving basis | Food and source |
|---|---|---|
| Energy | 83 kcal per 100 g edible portion | Bulgur, cooked; Bulgur, cooked SR Legacy April 2018; FDC published 2019-04-01 |
| Protein | 3.08 g per 100 g edible portion | Bulgur, cooked; Bulgur, cooked SR Legacy April 2018; FDC published 2019-04-01 |
| Total lipid (fat) | 0.24 g per 100 g edible portion | Bulgur, cooked; Bulgur, cooked SR Legacy April 2018; FDC published 2019-04-01 |
| Carbohydrate, by difference | 18.6 g per 100 g edible portion | Bulgur, cooked; Bulgur, cooked SR Legacy April 2018; FDC published 2019-04-01 |
| Fiber, total dietary | 4.5 g per 100 g edible portion | Bulgur, cooked; Bulgur, cooked SR Legacy April 2018; FDC published 2019-04-01 |
| Magnesium, Mg | 32 mg per 100 g edible portion | Bulgur, cooked; Bulgur, cooked SR Legacy April 2018; FDC published 2019-04-01 |
| Potassium, K | 68 mg per 100 g edible portion | Bulgur, cooked; Bulgur, cooked SR Legacy April 2018; FDC published 2019-04-01 |
| Sodium, Na | 5 mg per 100 g edible portion | Bulgur, cooked; Bulgur, cooked SR Legacy April 2018; FDC published 2019-04-01 |
Scientific Research & References
- Bulgur, cooked
2019 · USDA Agricultural Research Service
Limitations: Historical food/preparation-specific composition, not a current brand label or clinical-outcome estimate.
Source assessment recorded.
- USDA National Nutrient Database for Standard Reference, Legacy Release: Documentation
2018 · USDA Agricultural Research Service
Limitations: Historical dataset; values may be analytical, calculated, imputed, or assumed zero. Not clinical-outcome evidence.
Source assessment recorded.
- Whole Grains A to Z
Oldways Whole Grains Council
Limitations: Grain-education organization used only for identity and processing descriptions. Promotional health statements and historical remedies are not used.
Source assessment recorded.
- Questions and Answers on the Gluten-Free Food Labeling Final Rule
U.S. Food and Drug Administration
Limitations: Supports only the stated food identity or normal nutrient role; not proof of a food-specific treatment benefit.
Source assessment recorded.
- Food Allergies
U.S. Food and Drug Administration
Limitations: Used for major-allergen identification and label awareness; not an individual allergy diagnosis.
Source assessment recorded.
Related dictionary entries
Products containing it
No label-specific product relationship has been reviewed for this entry.