Bulgur, dry
FDC 170688cup (140 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 65 · +1 vs Grains & pasta medianBulgur, cracked and parboiled wheat, scores 65 of 100 for nutrient density, a Good rating that ranks it 27th of 60 in the grains and pasta category, edging past the median of 64. It's especially strong on fiber, an excellent 45% DV per 100 g, with 39% DV of magnesium, 25% DV of protein, and a good 14% DV of iron.
It's a staple in tabbouleh and pilafs, cooking quickly since the grain is already partially cooked before drying; a cup of dry bulgur weighs 140 g. No limit is flagged for this food, and with only 0.41 g of sugar per 100 g, it stays firmly on the savory side of the grain aisle.
See how this score is calculated, build a plate around bulgur, dry, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 342 kcal | 17% |
| Total fat | 1.3 g | 2% |
| Saturated fat | 0.23 g | 1% |
| Cholesterol | 0 mg | 0% |
| Sodium | 17 mg | 1% |
| Carbohydrate | 76 g | 28% |
| Dietary fiber | 13 g | 45% |
| Sugars | 0.41 g | |
| Protein | 12 g | 25% |
| Potassium | 410 mg | 9% |
| Calcium | 35 mg | 3% |
| Iron | 2.5 mg | 14% |
| Magnesium | 164 mg | 39% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.06 mg | 0% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 479 kcal | 24% |
| Total fat | 1.9 g | 2% |
| Saturated fat | 0.32 g | 2% |
| Cholesterol | 0 mg | 0% |
| Sodium | 24 mg | 1% |
| Carbohydrate | 106 g | 39% |
| Dietary fiber | 18 g | 63% |
| Sugars | 0.57 g | |
| Protein | 17 g | 34% |
| Potassium | 574 mg | 12% |
| Calcium | 49 mg | 4% |
| Iron | 3.4 mg | 19% |
| Magnesium | 230 mg | 55% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.08 mg | 1% |
Source: USDA FoodData Central · Public domain
FDC 170688Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the grains & pasta median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
OatsDensity 65 vs 65Wheat, soft red winterDensity 66 vs 65Wheat, hard red winterDensity 66 vs 65Original analysis by NutriVerdict
In the kitchen and how to use it
Bulgur is wheat that has been parboiled, dried, and cracked, which is why it cooks so much faster than whole wheat berries, often needing just a soak in hot water or a short simmer rather than a long cook. Its light, fluffy texture and nutty flavor make it the base of tabbouleh, where it is barely cooked and tossed with parsley, tomato, and lemon, as well as pilafs, stuffed vegetables, and kibbeh in Middle Eastern and Mediterranean kitchens. It also works as a quicker stand-in for rice or couscous in grain bowls and salads, absorbing dressings and broth well because of its porous, cracked structure.
Dry bulgur stores easily for months in a sealed container in the pantry, and it does not need refrigeration until cooked. A cup (140 grams) comes to about 479 calories, and per 100 grams it is a strong source of fiber at 45% of the Daily Value and 12.5 grams, along with 39% for magnesium and 25% for protein. With only 17 milligrams of sodium and 0.41 grams of sugar per 100 grams, it is a plain, low-sodium base that takes on the flavor of whatever broth, herbs, or dressing it is cooked or tossed with, making it an easy way to add fiber and protein to a salad or side dish without much prep time.
Frequently asked questions about bulgur, dry
How many calories are in a cup of dry bulgur?
A 140-gram cup of dry bulgur has about 479 calories, based on 342 calories per 100 grams.
Is bulgur a good source of fiber?
Yes, dry bulgur provides 45% of the Daily Value for fiber per 100 grams, with 12.5 grams of fiber in that amount.
How do you prepare bulgur?
Because it is already parboiled, it typically just needs to soak in hot water or simmer briefly, much faster than whole wheat berries.