Bulgur, dry

Bulgur, 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.