Nutrients in 100 grams of Boiled Bulgur

Cooked Bulgur.

boiled cooked

Macros Ratio

Protein Fat Carbs

14%

84%

100 g ▼

Macro Nutrients

Boiled Bulgur

Energy83 kcal

2.86%

Cooked Bulgur has 83 kcal of Energy per 100 grams, which is 2.86% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.24 g

0.25%

Cooked Bulgur has 0.24 g of Fat per 100 grams, which is 0.25% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.042 g

0.13%

Cooked Bulgur has 0.042 g of Saturated Fat per 100 grams, which is 0.13% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.004 g

0.25%

Cooked Bulgur has 0.004 g of Omega 3 per 100 grams, which is 0.25% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.094 g

0.55%

Cooked Bulgur has 0.094 g of Omega 6 per 100 grams, which is 0.55% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Cooked Bulgur has 0 mg of Cholesterol per 100 grams, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate18.6 g

14.3%

Cooked Bulgur has 18.58 g of Carbohydrate per 100 grams, which is 14.3% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars0.1 g

0.14%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Cooked Bulgur has 0.1 g of Sugars per 100 grams, which is 0.14% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

No information available

Glucose

No information available

Sucrose

No information available

Fiber4.5 g

12%

Cooked Bulgur has 4.5 g of Fiber per 100 grams, which is 12% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein3.08 g

5.5%

Cooked Bulgur has 3.08 g of Protein per 100 grams, which is 5.5% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Bulgur

Vitamin A0 μg

RAE, retinol activity equivalents

Cooked Bulgur has 0 μg of Vitamin A per 100 grams, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.057 mg

4.75%

Thiamine

Cooked Bulgur has 0.057 mg of Vitamin B1 per 100 grams, which is 4.75% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.028 mg

2.15%

Riboflavin

Cooked Bulgur has 0.028 mg of Vitamin B2 per 100 grams, which is 2.15% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31 mg

6.25%

Niacin, nicotinic acid, niacinamide

Cooked Bulgur has 1 mg of Vitamin B3 per 100 grams, which is 6.25% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.34 mg

6.88%

Pantothenic acid

Cooked Bulgur has 0.344 mg of Vitamin B5 per 100 grams, which is 6.88% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.083 mg

6.4%

Pyridoxine

Cooked Bulgur has 0.083 mg of Vitamin B6 per 100 grams, which is 6.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B918 μg

4.5%

Folates and Folic Acid

Cooked Bulgur has 18 μg of Vitamin B9 per 100 grams, which is 4.5% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Cooked Bulgur has 0 μg of Vitamin B12 per 100 grams, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C0 mg

Ascorbic acid

Cooked Bulgur has 0 mg of Vitamin C per 100 grams, which is 0% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Cooked Bulgur has 0 IU of Vitamin D per 100 grams, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.01 mg

0.067%

Tocopherols and Tocotrienols

Cooked Bulgur has 0.01 mg of Vitamin E per 100 grams, which is 0.067% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K0.5 μg

0.42%

Phytomenadione or phylloquinone

Cooked Bulgur has 0.5 μg of Vitamin K per 100 grams, which is 0.42% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Bulgur

Calcium10 mg

Cooked Bulgur has 10 mg of Calcium per 100 grams, which is 1% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.075 mg

8.33%

Cooked Bulgur has 0.075 mg of Copper per 100 grams, which is 8.33% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron0.96 mg

12%

Cooked Bulgur has 0.96 mg of Iron per 100 grams, which is 12% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium32 mg

7.6%

Cooked Bulgur has 32 mg of Magnesium per 100 grams, which is 7.6% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.61 mg

26.5%

Cooked Bulgur has 0.609 mg of Manganese per 100 grams, which is 26.5% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus40 mg

5.7%

Cooked Bulgur has 40 mg of Phosphorus per 100 grams, which is 5.7% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium68 mg

Cooked Bulgur has 68 mg of Potassium per 100 grams, which is 2% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0.6 μg

1.1%

Cooked Bulgur has 0.6 μg of Selenium per 100 grams, which is 1.1% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium5 mg

0.33%

Cooked Bulgur has 5 mg of Sodium per 100 grams, which is 0.33% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.57 mg

5.2%

Cooked Bulgur has 0.57 mg of Zinc per 100 grams, which is 5.2% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water77.8 g

2.1%

Cooked Bulgur has 77.76 g of Water per 100 grams, which is 2.1% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 grams of Cooked Bulgur:

100 grams of Boiled Bulgur has some Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9.
While 100 grams of product has trace amounts of Vitamin B2, it has no Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K.

Minerals in 100 grams of Cooked Bulgur:

100 grams of Boiled Bulgur is an excellent source of Manganese.
It has a good amount of Copper, Iron and Magnesium.
It also has some Phosphorus and Zinc.
While 100 grams of product has trace amounts of Calcium, Potassium and Selenium, it has no Sodium.

Macronutrients in 100 grams of Cooked Bulgur:

100 grams of Boiled Bulgur has a good amount of Carbohydrate and Fiber.
It has some Protein.
It has no Fat, Saturated Fat, Omega 3, Omega 6 and Sugars.

Compare Cooked Bulgur with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 100 grams of Boiled Bulgur

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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