Bulgur, Dry

Serving Size 100 grams

Nutritional Value and Analysis

Bulgur, Dry with a serving size of 100 grams has a total of 342 calories with 1.33 grams of fat. The serving size is equivalent to 100 grams of food and contains 11.97 calories from fat. This item is classified as cereal grains and pasta foods.

This food is a good source of fiber, magnesium, copper, manganese, niacin, tryptophan, isoleucine, valine and histidine . Bulgur, Dry is a low fat food because it contains less than 3 grams of fat per serving.

Fiber 50% of DV

A serving of 100 grams of bulgur, dry has 50% of the recommended daily needs of fiber.

Magnesium 39% of DV

A serving of 100 grams of bulgur, dry has 39% of the recommended daily needs of magnesium.

Copper 38% of DV

A serving of 100 grams of bulgur, dry has 38% of the recommended daily needs of copper.

Manganese 133% of DV

A serving of 100 grams of bulgur, dry has 133% of the recommended daily needs of manganese.

Niacin 32% of DV

A serving of 100 grams of bulgur, dry has 32% of the recommended daily needs of niacin.

Tryptophan 58% of DV

A serving of 100 grams of bulgur, dry has 58% of the recommended daily needs of tryptophan.

Isoleucine 37% of DV

A serving of 100 grams of bulgur, dry has 37% of the recommended daily needs of isoleucine.

Valine 35% of DV

A serving of 100 grams of bulgur, dry has 35% of the recommended daily needs of valine.

Histidine 32% of DV

A serving of 100 grams of bulgur, dry has 32% of the recommended daily needs of histidine.

Amount Per Serving
Calories 342		Calories from Fat 12
% Daily Value*
Total Fat 1.3g		2%
	Saturated Fat 0.2g	1%
	Trans Fat 0g
Cholesterol 0mg		0%
Sodium 17mg		1%
Total Carbohydrate 75.9g		25%
	Dietary Fiber 12.5g	50%
	Sugars 0g
Protein 12g

Vitamin A 0%	Vitamin C 0%
Calcium 3%	Iron 14%

* Percent Daily Values are based on a 2,000 calorie diet.

Vitamins

Nutrient	Amount	DV %
Vitamin A	9 IU	0%
→ Vitamin A, RAE	0 µg	0%
→ Alpha Carotene	0 µg	-
→ Beta Carotene	5 µg	-
→ Beta Cryptoxanthin	0 µg	-
→ Lutein + zeaxanthin	220 µg	-
→ Lycopene	0 µg	-
Vitamin B-12	0 µg	0%
Vitamin B-6	0.34 mg	20%
Vitamin C	0 mg	0%
Vitamin D	0 IU	0%
Vitamin E	0.06 mg	0%
Vitamin K	1.9 µg	2%

Vitamins are organic compounds required by your body to grow and develop normally. A balanced diet with a variety of foods is the best way to get the 13 different vitamins that your body requires.

Carbohydrates

Nutrient	Amount	DV %
Carbohydrate	75.87 g	25%
Sugars	0.41 g	2%
Fiber	12.5 g	50%

Carbohydrates, also known as carbs, saccharides, sugars or starches are the most abundant food source and a key form of energy for your body. Once ingested your body transforms carbohydrates into glucose which is used by your body as an energy source for your cells, tissues and organs.

Fats & Fatty Acids

Nutrient	Amount	DV %
Fat	1.33 g	2%
Saturated Fats	0.23 g	1%
→ Butyric Acid	0 g	-
→ Caproic Acid	0 g	-
→ Caprylic Acid	0.01 g	-
→ Capric Acid	0 g	-
→ Lauric Acid	0 g	-
→ Myristic Acid	0 g	-
→ Palmitic Acid	0.2 g	-
→ Stearic Acid	0.01 g	-
Monounsaturated Fats	0.17 g	-
→ Palmitoleic Acid	0.01 g	-
→ Oleic Acid	0.17 g	-
→ Gadoleic Acid	0 g	-
→ Erucic Acid	0 g	-
Polyunsaturated Fats	0.54 g	-
→ Linolenic Acid (18:2)	0.52 g	-
→ Linolenic Acid (18:3)	0.02 g	-
→ Parinaric Acid	0 g	-
→ Arachidonic Acid	0 g	-
→ Eicosapentaenoic Acid (EPA)	0 g	-
→ Docosapentaenoic Acid (DPA)	0 g	-
→ Docosahexaenoic Acid (DHA)	0 g	-

Fat is important in your diet because it gives you energy and helps your body absorb vitamins. Fat is stored in your body in the form of fatty acids. Fatty acids are classified in three different types or families: saturated, monounsaturated and polyunsaturated.

Proteins & Amino Acids

Nutrient	Amount	DV %
Protein	12.29 g	24%
→ Alanine	0.44 g	-
→ Arginine	0.58 g	-
→ Aspartic acid	0.63 g	-
→ Cystine	0.29 g	-
→ Glutamic acid	3.88 g	-
→ Glycine	0.5 g	-
→ Histidine	0.29 g	32%
→ Isoleucine	0.46 g	37%
→ Leucine	0.83 g	30%
→ Lysine	0.34 g	14%
→ Methionine	0.19 g	15%
→ Phenylalanine	0.58 g	27%
→ Proline	1.28 g	-
→ Serine	0.58 g	-
→ Threonine	0.35 g	27%
→ Tryptophan	0.19 g	58%
→ Tyrosine	0.36 g	15%
→ Valine	0.55 g	35%

Proteins are present in every cell of your body and are crucial to build and maintain your bones, muscles and skin. Sources of proteins include meat, dairy products, nuts, beans and some grains. It is important to eat foods with the appropriate amount of dietary protein every day because your body does not store protein in the same way fats and carbohydrates are stored.

Minerals

Nutrient	Amount	DV %
Calcium	35 mg	3%
Copper	0.34 mg	38%
Iron	2.46 mg	14%
Magnesium	164 mg	39%
Manganese	3.05 mg	133%
Phosphorus	300 mg	24%
Potassium	410 mg	9%
Selenium	2.3 µg	4%
Sodium	17 mg	1%
Zinc	1.93 mg	18%

Minerals are chemical elements required by your body to grow and stay healthy. There are two kinds of minerals: macrominerals and trace minerals. Macrominerals are needed by your body needs in larger amounts, while trace minerals are needed by your body in small amounts.

Sterols

Nutrient	Amount	DV %
Cholesterol	0 mg	0%

Cholesterol is a fat like chemical compound that your body requires to build cell membranes and to produce vitamin D and hormones like estrogen and testosterone. Although your body makes all the cholesterol it needs, this nutrient is commonly found in foods like meat, eggs and cheese.

Miscellaneous

Nutrient	Amount	DV %
Alcohol	0 g	-
Ash	1.51 g	-
Caffeine	0 mg	-
Theobromine	0 mg	-
Water	9 g	-

Calories Burn off Time

How long would it take to burn off Bulgur, Dry with 342calories? A brisk walk for 74 minutes, jogging for 35 minutes, or hiking for 57 minutes will help your burn off the calories in bulgur, dry.

Burn off time varies based on your weight, physical activity and exercise intensity. The following physical activity table contains an estimated burn off time for a person weighting 154 lbs.

Physical Activity	Burn Off Time
Bicycling - 10 mph or less	71 minutes
Dancing	62 minutes
Golfing	62 minutes
Hiking	57 minutes
Light Gardening	62 minutes
Stretching	114 minutes
Walking - 3.5 mph	74 minutes
Weight Training - light workout	95 minutes
Aerobics	43 minutes
Basketball	47 minutes
Bicycling - 10 mph or more	35 minutes
Running - 5 mph	35 minutes
Swimming	40 minutes
Walking - 4.5 mph	45 minutes
Weight Training - vigorous workout	47 minutes

Similar Food Items to Bulgur, Dry

Name	Calories	Total Fat	Proteins	Carbohydrates
Buckwheat Flour, Whole-groat	335	3.1g	12.62g	70.59g
Buckwheat Groats, Roasted, Cooked	92	0.62g	3.38g	19.94g
Bulgur, Cooked	83	0.24g	3.08g	18.58g
Corn Bran, Crude	224	0.92g	8.36g	85.64g
Corn Flour, Masa, Enriched, White	363	3.69g	8.46g	76.59g
Corn Flour, Masa, Unenriched, White	363	3.69g	8.46g	76.59g
Corn Flour, Whole-grain, Yellow	361	3.86g	6.93g	76.85g
Corn Flour, Yellow, Degermed, Unenriched	375	1.39g	5.59g	82.75g
Corn Grain, Yellow	365	4.74g	9.42g	74.26g

Footnotes

Percent daily values are based on a 2,000 calorie reference diet. Factors like age, gender and level of physical activity may affect your daily required values.
Nutrition data based on the USDA National Nutrient Database for Standard Reference, Release 28.
The editorial opinions regarding food value or quality in this website are given without warranty, and are not intended to replace medical advice or a nutritionist guidance.

Dietary Recommendations

A healthy eating pattern that accounts for all foods and beverages within an appropriate calorie level could help achieve and maintain a healthy weight and reduce the risk of chronic disease. Healthy eating habits include the following:

Vegetables from all subgroups, including dark, green, red and orange vegetables and also beans and peas
A variety of whole fruits
Grains with at least half of which are whole grains
Low or fat free dairy products, including milk, yogurt, cheese and/or fortified soy beverages
Protein foods, including seafood, lean meats and poultry, eggs and nuts
Oils with limited amounts of saturated fats and trans fats, added sugars, and sodium