USDA reference food · Cereal Grains and Pasta
Bulgur, dry, raw
Per 100 g, bulgur, dry, raw has 350 calories, 12g of protein, 2.5g of fat and 12g of fiber (USDA FoodData Central, Foundation Foods, FDC 2710820). It is one of 6 USDA descriptions of bulgur.
FoodData Central 2710820, Foundation Foods, 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 (Foundation Foods), scaled to the portion. Check the USDA record.
- Protein per 100 g
- 11.8g
- more than 57% of 8,218 USDA reference foods
- Calories per 100 g
- 349
- more than 79% of reference foods
- Fiber per 100 g
- 11.7g
- more than 97% of reference foods
What a portion gives you
Ticks: 5% of the Daily Value (FDA: low) and 20% (high)
Source: USDA FoodData Central, Foundation Foods (FDC 2710820); FDA Daily Values, 21 CFR 101.9.
Also rich in
- Manganese2.6 mg in 100 g (100 g), 115% of the Daily Value
- Copper0.4 mg in 100 g (100 g), 42% of the Daily Value
- Niacin5.2 mg in 100 g (100 g), 32% of the Daily Value
- Magnesium119 mg in 100 g (100 g), 28% of the Daily Value
- Phosphorus312 mg in 100 g (100 g), 25% of the Daily Value
- Zinc2.1 mg in 100 g (100 g), 20% of the Daily Value
- Thiamin0.2 mg in 100 g (100 g), 19% of the Daily Value
- Vitamin B60.2 mg in 100 g (100 g), 13% of the Daily Value
Source: USDA FoodData Central (FDC 2710820), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Where the calories come from: 82% carbohydrate, 6% 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 | 349 | 79% |
| Protein | 11.8 g | 57% |
| Total fat | 2.42 g | 37% |
| Carbohydrate | 75.9 g | 95% |
| Fiber | 11.7 g | 97% |
| Sodium | 2.18 mg | 8% |
Source: USDA FoodData Central, SR Legacy and Foundation Foods: the 7,472 to 8,218 reference foods that report each value; the share of them with less per 100 g.
Every nutrient in this record (23)
The portion is 100 g (100 g); % DV is for that portion.
Energy, macronutrients and sugars (7)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 11.8 g | 11.8 g | 24% |
| Total lipid (fat) | 2.42 g | 2.42 g | 3% |
| Carbohydrate, by difference | 75.9 g | 75.9 g | 28% |
| Ash | 1.46 g | 1.46 g | |
| Starch | 62.3 g | 62.3 g | |
| Water | 8.48 g | 8.48 g | |
| Fiber, total dietary | 11.7 g | 11.7 g | 42% |
Minerals (9)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 34.1 mg | 34.1 mg | 3% |
| Iron, Fe | 2.63 mg | 2.63 mg | 15% |
| Magnesium, Mg | 119 mg | 119 mg | 28% |
| Phosphorus, P | 312 mg | 312 mg | 25% |
| Potassium, K | 358 mg | 358 mg | 8% |
| Sodium, Na | 2.18 mg | 2.18 mg | 0% |
| Zinc, Zn | 2.15 mg | 2.15 mg | 20% |
| Copper, Cu | 0.38 mg | 0.38 mg | 42% |
| Manganese, Mn | 2.64 mg | 2.64 mg | 115% |
Vitamins (4)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Thiamin | 0.23 mg | 0.23 mg | 19% |
| Niacin | 5.18 mg | 5.18 mg | 32% |
| Vitamin B-6 | 0.22 mg | 0.22 mg | 13% |
| Biotin | 5.47 µg | 5.47 µg |
Source: USDA FoodData Central, FDC 2710820: 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 97% 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