USDA reference food · Cereal Grains and Pasta
Bulgur, dry
1 cup of bulgur, dry (140 g) has 480 calories, 17g of protein, 2g of fat and 18g of fiber (USDA FoodData Central, SR Legacy, FDC 170688). It is one of 6 USDA descriptions of bulgur.
FoodData Central 170688, SR Legacy, in the April 30, 2026 release; USDA record.
Nutrition Facts
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.
USDA values per 100 g (SR Legacy), scaled to the portion. Check the USDA record.
- Protein per 100 g
- 12.3g
- more than 58% of 8,218 USDA reference foods
- Calories per 100 g
- 342
- more than 78% of reference foods
- Fiber per 100 g
- 12.5g
- more than 98% of reference foods
What a portion gives you
Ticks: 5% of the Daily Value (FDA: low) and 20% (high)
Source: USDA FoodData Central, SR Legacy (FDC 170688); FDA Daily Values, 21 CFR 101.9.
Also rich in
- Manganese4.3 mg in 1 cup (140 g), 186% of the Daily Value
- Magnesium230 mg in 1 cup (140 g), 55% of the Daily Value
- Copper0.5 mg in 1 cup (140 g), 52% of the Daily Value
- Niacin7.2 mg in 1 cup (140 g), 45% of the Daily Value
- Phosphorus420 mg in 1 cup (140 g), 34% of the Daily Value
- Vitamin B60.5 mg in 1 cup (140 g), 28% of the Daily Value
- Thiamin0.3 mg in 1 cup (140 g), 27% of the Daily Value
- Zinc2.7 mg in 1 cup (140 g), 25% of the Daily Value
- Riboflavin0.2 mg in 1 cup (140 g), 12% of the Daily Value
Source: USDA FoodData Central (FDC 170688), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Where the calories come from: 83% carbohydrate, 3% fat and 13% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Where it sits among USDA reference foods
| Per 100 g | This food | Share with less |
|---|---|---|
| Calories | 342 | 78% |
| Protein | 12.3 g | 58% |
| Total fat | 1.33 g | 31% |
| Carbohydrate | 75.9 g | 95% |
| Fiber | 12.5 g | 98% |
| Total sugars | 0.41 g | 41% |
| Sodium | 17.0 mg | 21% |
Source: USDA FoodData Central, SR Legacy and Foundation Foods: the 6,012 to 8,218 reference foods that report each value; the share of them with less per 100 g.
Every nutrient in this record (86)
The portion is 1 cup (140 g); % DV is for that portion.
Energy, macronutrients and sugars (13)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 17.2 g | 12.3 g | 34% |
| Total lipid (fat) | 1.86 g | 1.33 g | 2% |
| Carbohydrate, by difference | 106 g | 75.9 g | 39% |
| Ash | 2.11 g | 1.51 g | |
| Energy | 479 kcal | 342 kcal | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 12.6 g | 9.00 g | |
| Total Sugars | 0.57 g | 0.41 g | |
| Fiber, total dietary | 17.5 g | 12.5 g | 63% |
| Cholesterol | 0 mg | 0 mg | 0% |
| Fatty acids, total saturated | 0.32 g | 0.23 g | 2% |
| Fatty acids, total monounsaturated | 0.24 g | 0.17 g | |
| Fatty acids, total polyunsaturated | 0.76 g | 0.54 g |
Minerals (10)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 49.0 mg | 35.0 mg | 4% |
| Iron, Fe | 3.44 mg | 2.46 mg | 19% |
| Magnesium, Mg | 230 mg | 164 mg | 55% |
| Phosphorus, P | 420 mg | 300 mg | 34% |
| Potassium, K | 574 mg | 410 mg | 12% |
| Sodium, Na | 23.8 mg | 17.0 mg | 1% |
| Zinc, Zn | 2.70 mg | 1.93 mg | 25% |
| Copper, Cu | 0.47 mg | 0.34 mg | 52% |
| Manganese, Mn | 4.27 mg | 3.05 mg | 186% |
| Selenium, Se | 3.22 µg | 2.30 µg | 6% |
Vitamins (24)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 0 µg | 0 µg | |
| Vitamin A, RAE | 0 µg | 0 µg | 0% |
| Carotene, beta | 7.00 µg | 5.00 µg | |
| Carotene, alpha | 0 µg | 0 µg | |
| Vitamin E (alpha-tocopherol) | 0.084 mg | 0.060 mg | 1% |
| Vitamin D (D2 + D3) | 0 µg | 0 µg | 0% |
| Cryptoxanthin, beta | 0 µg | 0 µg | |
| Lycopene | 0 µg | 0 µg | |
| Lutein + zeaxanthin | 308 µg | 220 µg | |
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | 0% |
| Thiamin | 0.32 mg | 0.23 mg | 27% |
| Riboflavin | 0.16 mg | 0.12 mg | 12% |
| Niacin | 7.16 mg | 5.11 mg | 45% |
| Pantothenic acid | 1.46 mg | 1.04 mg | |
| Vitamin B-6 | 0.48 mg | 0.34 mg | 28% |
| Folate, total | 37.8 µg | 27.0 µg | |
| Vitamin B-12 | 0 µg | 0 µg | 0% |
| Choline, total | 39.3 mg | 28.1 mg | 7% |
| Vitamin K (phylloquinone) | 2.66 µg | 1.90 µg | 2% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 37.8 µg | 27.0 µg | |
| Folate, DFE | 37.8 µg | 27.0 µg | 9% |
| Vitamin E, added | 0 mg | 0 mg | |
| Vitamin B-12, added | 0 µg | 0 µg |
Amino acids (18)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Tryptophan | 0.27 g | 0.19 g | |
| Threonine | 0.50 g | 0.35 g | |
| Isoleucine | 0.64 g | 0.46 g | |
| Leucine | 1.16 g | 0.83 g | |
| Lysine | 0.47 g | 0.34 g | |
| Methionine | 0.27 g | 0.19 g | |
| Cystine | 0.40 g | 0.28 g | |
| Phenylalanine | 0.81 g | 0.58 g | |
| Tyrosine | 0.50 g | 0.36 g | |
| Valine | 0.78 g | 0.55 g | |
| Arginine | 0.81 g | 0.57 g | |
| Histidine | 0.40 g | 0.28 g | |
| Alanine | 0.61 g | 0.44 g | |
| Aspartic acid | 0.88 g | 0.63 g | |
| Glutamic acid | 5.43 g | 3.88 g | |
| Glycine | 0.69 g | 0.49 g | |
| Proline | 1.78 g | 1.27 g | |
| Serine | 0.81 g | 0.58 g |
Fatty acids (19)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 4:0 | 0 g | 0 g | |
| SFA 6:0 | 0 g | 0 g | |
| SFA 8:0 | 0.018 g | 0.013 g | |
| SFA 10:0 | 0 g | 0 g | |
| SFA 12:0 | 0 g | 0 g | |
| SFA 14:0 | 0.0014 g | 0.0010 g | |
| SFA 16:0 | 0.28 g | 0.20 g | |
| SFA 18:0 | 0.015 g | 0.011 g | |
| MUFA 18:1 | 0.23 g | 0.17 g | |
| PUFA 18:2 | 0.73 g | 0.52 g | |
| PUFA 18:3 | 0.032 g | 0.023 g | |
| PUFA 20:4 | 0 g | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | |
| MUFA 16:1 | 0.0098 g | 0.0070 g | |
| PUFA 18:4 | 0 g | 0 g | |
| MUFA 20:1 | 0 g | 0 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | 0 g | |
| MUFA 22:1 | 0 g | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | 0 g |
Source: USDA FoodData Central, FDC 170688: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Other ways to eat bulgur
USDA lists 6 preparations of bulgur. The bulgur page puts them side by side, per 100 g and per portion.
Next questions
- Every common food in cereal grains and pastacalories, protein, fat and carbohydrate side by side
- Foods high in fibermore fiber per 100 g than 98% of reference foods
- Foods A to Z
- Compare two foods side by sidecalories, sugar, sodium and protein per 100 g and per portion
Sources for this page
- USDA FoodData Central
- this record and every record it is compared with, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what branded, SR Legacy, Foundation and survey records are. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- survey foods and their household portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, its rounding and the Daily Values. ecfr.gov
- 21 CFR 101 subpart D, Nutrient content claims
- the FDA thresholds the comparisons count. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov