Food · Cereal Grains and Pasta
Bulgur nutrition facts
A typical portion of bulgur (1 cup; 182 g, cooked) has 150 calories and 6g of protein (USDA FoodData Central). USDA lists 6 descriptions of it: per 100 g they range from 83 calories (cooked) to 349 (dry, raw).
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 for Bulgur, cooked, scaled to the portion. Check the USDA record.
- Protein per 100 g
- 3.1g
- more than 30% of 8,218 USDA reference foods
- Calories per 100 g
- 83
- more than 24% of reference foods
- Sodium per 100 g
- 5mg
- more than 12% of reference foods
1 cup weighs 182 g in USDA's record for Bulgur, cooked (FDC 170287); across 2 records of bulgur USDA weighs it at 140 to 182 g, so a linked record can show a different gram weight for the same measure.
Where the calories come from: 84% carbohydrate, 2% fat and 14% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Also rich in
Source: USDA FoodData Central (FDC 170287), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Every form of bulgur USDA describes
Raw has the most calories per 100 g (349); the fewest: Cooked (83)
| USDA description | Calories | Protein | Fat | Sodium |
|---|---|---|---|---|
| Bulgur, cooked | 83 | 3.1 g | 0.2 g | 5 mg |
| Bulgur, dry | 342 | 12.3 g | 1.3 g | 17 mg |
| Bulgur, dry, raw | 349 | 11.8 g | 2.4 g | 2 mg |
| Bulgur, no added fatSame values: Bulgur, NS as to fat | 83 | 3.1 g | 0.2 g | 219 mg |
| Bulgur, fat added | 121 | 2.9 g | 5.1 g | 243 mg |
Every nutrient in this record (87)
The portion is 1 cup (182 g); % DV is for that portion.
Energy, macronutrients and sugars (13)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 5.61 g | 3.08 g | 11% |
| Total lipid (fat) | 0.44 g | 0.24 g | 1% |
| Carbohydrate, by difference | 33.8 g | 18.6 g | 12% |
| Ash | 0.62 g | 0.34 g | |
| Energy | 151 kcal | 83.0 kcal | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 142 g | 77.8 g | |
| Total Sugars | 0.18 g | 0.10 g | |
| Fiber, total dietary | 8.19 g | 4.50 g | 29% |
| Cholesterol | 0 mg | 0 mg | 0% |
| Fatty acids, total saturated | 0.076 g | 0.042 g | 0% |
| Fatty acids, total monounsaturated | 0.056 g | 0.031 g | |
| Fatty acids, total polyunsaturated | 0.18 g | 0.098 g |
Minerals (10)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 18.2 mg | 10.0 mg | 1% |
| Iron, Fe | 1.75 mg | 0.96 mg | 10% |
| Magnesium, Mg | 58.2 mg | 32.0 mg | 14% |
| Phosphorus, P | 72.8 mg | 40.0 mg | 6% |
| Potassium, K | 124 mg | 68.0 mg | 3% |
| Sodium, Na | 9.10 mg | 5.00 mg | 0% |
| Zinc, Zn | 1.04 mg | 0.57 mg | 9% |
| Copper, Cu | 0.14 mg | 0.075 mg | 15% |
| Manganese, Mn | 1.11 mg | 0.61 mg | 48% |
| Selenium, Se | 1.09 µg | 0.60 µg | 2% |
Vitamins (25)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 0 µg | 0 µg | |
| Vitamin A, RAE | 0 µg | 0 µg | 0% |
| Carotene, beta | 1.82 µg | 1.00 µg | |
| Carotene, alpha | 0 µg | 0 µg | |
| Vitamin E (alpha-tocopherol) | 0.018 mg | 0.010 mg | 0% |
| Vitamin D (D2 + D3) | 0 µg | 0 µg | 0% |
| Cryptoxanthin, beta | 0 µg | 0 µg | |
| Lycopene | 0 µg | 0 µg | |
| Lutein + zeaxanthin | 98.3 µg | 54.0 µg | |
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | 0% |
| Thiamin | 0.10 mg | 0.057 mg | 9% |
| Riboflavin | 0.051 mg | 0.028 mg | 4% |
| Niacin | 1.82 mg | 1.00 mg | 11% |
| Pantothenic acid | 0.63 mg | 0.34 mg | |
| Vitamin B-6 | 0.15 mg | 0.083 mg | 9% |
| Folate, total | 32.8 µg | 18.0 µg | |
| Vitamin B-12 | 0 µg | 0 µg | 0% |
| Choline, total | 12.6 mg | 6.90 mg | 2% |
| Vitamin K (phylloquinone) | 0.91 µg | 0.50 µg | 1% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 32.8 µg | 18.0 µg | |
| Folate, DFE | 32.8 µg | 18.0 µg | 8% |
| Betaine | 152 mg | 83.4 mg | |
| 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 | 0.087 g | 0.048 g | |
| Threonine | 0.16 g | 0.089 g | |
| Isoleucine | 0.21 g | 0.11 g | |
| Leucine | 0.38 g | 0.21 g | |
| Lysine | 0.15 g | 0.085 g | |
| Methionine | 0.087 g | 0.048 g | |
| Cystine | 0.13 g | 0.071 g | |
| Phenylalanine | 0.26 g | 0.14 g | |
| Tyrosine | 0.16 g | 0.090 g | |
| Valine | 0.25 g | 0.14 g | |
| Arginine | 0.26 g | 0.14 g | |
| Histidine | 0.13 g | 0.071 g | |
| Alanine | 0.20 g | 0.11 g | |
| Aspartic acid | 0.29 g | 0.16 g | |
| Glutamic acid | 1.77 g | 0.97 g | |
| Glycine | 0.23 g | 0.12 g | |
| Proline | 0.58 g | 0.32 g | |
| Serine | 0.26 g | 0.14 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 | 0.0036 g | 0.0020 g | |
| SFA 10:0 | 0 g | 0 g | |
| SFA 12:0 | 0 g | 0 g | |
| SFA 14:0 | 0 g | 0 g | |
| SFA 16:0 | 0.067 g | 0.037 g | |
| SFA 18:0 | 0.0036 g | 0.0020 g | |
| MUFA 18:1 | 0.055 g | 0.030 g | |
| PUFA 18:2 | 0.17 g | 0.094 g | |
| PUFA 18:3 | 0.0073 g | 0.0040 g | |
| PUFA 20:4 | 0 g | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | |
| MUFA 16:1 | 0.0018 g | 0.0010 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 170287: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.
Questions
How many calories are in bulgur?
150 in 1 cup (182 g) of cooked; 83 to 349 per 100 g across USDA's descriptions.
How much protein is in bulgur?
6g in 1 cup; 3.1 g per 100 g.
How much sodium is in bulgur?
10mg in 1 cup; 5 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.
Sources for this page
- USDA FoodData Central
- the food and product records, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what each data type is and how branded records are submitted. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- the survey foods and their portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, rounding and Daily Values. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov