Bulgur, per 100 g: 83 kcal, 3.1 g protein, 18.6 g carbohydrate, 4.5 g fibre, 0.2 g fat. Figures are the USDA reference values for “Bulgur, cooked”.
At 100 g it reaches the EU threshold to be called a source of manganese. The table below gives the full composition, and every claim listed underneath is quoted from the EU register rather than written by us.
Source of protein15% of the energy in this food is proteinSource of fibre4.5 g fibre per 100 gFat-freeUnder 0.5 g fat per 100 gSugars-freeUnder 0.5 g sugars per 100 gSodium-freeUnder 5 mg sodium per 100 g
Nutritional value per 100 g
| Nutrient | Per 100 g | % NRV |
|---|---|---|
| Energy and macronutrients | ||
| Energy | 83 kcal | |
| Protein | 3.08 g | |
| Fat | 0.24 g | |
| of which saturates | 0.042 g | |
| of which monounsaturates | 0.031 g | |
| of which polyunsaturates | 0.098 g | |
| Carbohydrate | 18.6 g | |
| of which sugars | 0.1 g | |
| Fibre | 4.5 g | |
| Water | 77.8 g | |
| Cholesterol | 0 mg | |
| Minerals | ||
| Calcium | 10 mg | 1.25% |
| Iron | 0.96 mg | 6.86% |
| Magnesium | 32 mg | 8.53% |
| Phosphorus | 40 mg | 5.71% |
| Potassium | 68 mg | 3.4% |
| Sodium | 5 mg | |
| Zinc | 0.57 mg | 5.7% |
| Copper | 0.075 mg | 7.5% |
| Manganese | 0.609 mg | 30.5% |
| Selenium | 0.6 µg | 1.09% |
| Vitamins | ||
| Vitamin A | 0 µg | |
| Vitamin D | 0 µg | |
| Vitamin E | 0.01 mg | 0.083% |
| Vitamin K | 0.5 µg | 0.667% |
| Vitamin C | 0 mg | |
| Thiamine (B1) | 0.057 mg | 5.18% |
| Riboflavin (B2) | 0.028 mg | 2% |
| Niacin (B3) | 1 mg | 6.25% |
| Pantothenic acid (B5) | 0.344 mg | 5.73% |
| Vitamin B6 | 0.083 mg | 5.93% |
| Folate | 18 µg | 9% |
| Vitamin B12 | 0 µg | |
% NRV is the nutrient reference value for an average adult, as set in Annex XIII of Regulation (EU) 1169/2011. A blank cell means no reference value is defined for that nutrient, not that it is unimportant.
What this food is a source of
This food reaches the legal threshold for the claims below. The wording is quoted exactly from the EU register of authorised health claims — we have not written or paraphrased any of it.
High in Manganese30.5% NRV per 100 g
- Manganese contributes to normal energy-yielding metabolism
- Manganese contributes to the maintenance of normal bones
Source of protein14.8% of energy from protein
- Protein contributes to a growth in muscle mass
- Protein contributes to the maintenance of muscle mass
Where these numbers come from. Composition data: USDA FoodData Central, SR Legacy release, entry Bulgur, cooked (FDC ID 170287). Values are per 100 g of the food as described, and real foods vary with variety, season, soil, storage and cooking. Claim thresholds: Regulation (EC) 1924/2006. Claim wording: Regulation (EU) 432/2012.
This is reference information, not personal advice. Nutrient content is one small part of a diet, and no single food prevents or treats disease. If you are pregnant, managing a medical condition, or taking medication — particularly anticoagulants, thyroid medication or immunosuppressants, where diet can interact — ask your doctor or pharmacist before making changes.