How many calories are in dry bulgur?
Dry bulgur (1 cup, 140 g) has 479 calories. 100 g has 342 calories. On a Nutrition Facts label, calories are rounded to the nearest 5 or 10, so the panel above may show 480.
Nutrition database · Grains, rice and pasta
Dry Bulgur Nutrition Facts
Dry bulgur (1 cup, 140 g) has 479 calories, 17.2 g protein, 106.2 g carbohydrate and 1.9 g fat, according to USDA FoodData Central. 100 g has 342 calories. Change the serving below and the label, the summary and the full nutrient table update together.
Dry Bulgur Nutrition Facts label
FDA standard format. Values use the FDA rounding rules for the serving you pick. Nutrients USDA does not report for this food print as 0 on the panel and as "not reported" in the table.
Download this label: · PNG Free to use as a reference. A label for a product you sell needs your full recipe and ingredient statement.
1 cup (140 g)
At a glance
- Calories
- 479
- Protein
- 17.2 g · 34%
- Total carbohydrate
- 106.2 g · 39%
- Total fat
- 1.9 g · 2%
- Dietary fiber
- 17.5 g · 63%
- Total sugars
- 0.6 g · 0%
- Sodium
- 24 mg · 1%
Opens the free label generator with this amount of dry bulgur already added. Add the rest of your ingredients and the label updates as you go.
All nutrients for this serving
| Nutrient | Per serving | % DV* | Per 100 g |
|---|---|---|---|
| Calories and macronutrients | |||
| Calories | 479 | 342 | |
| Total fat | 1.9 g | 2% | 1.33 g |
| Saturated fat | 0.3 g | 2% | 0.23 g |
| Trans fat | not reported | ||
| Monounsaturated fat | 0.2 g | 0.17 g | |
| Polyunsaturated fat | 0.8 g | 0.54 g | |
| Cholesterol | 0 mg | 0% | 0 mg |
| Sodium | 24 mg | 1% | 17 mg |
| Total carbohydrate | 106.2 g | 39% | 75.9 g |
| Dietary fiber | 17.5 g | 63% | 12.5 g |
| Total sugars | 0.6 g | 0.41 g | |
| Added sugars | 0 g | 0% | 0 g |
| Protein | 17.2 g | 12.3 g | |
| Vitamins | |||
| Vitamin D | 0 mcg | 0% | 0 mcg |
| Vitamin A | 0 mcg | 0% | 0 mcg |
| Vitamin C | 0 mg | 0% | 0 mg |
| Vitamin E | 0.08 mg | 1% | 0.06 mg |
| Vitamin K | 2.7 mcg | 2% | 1.9 mcg |
| Thiamin (B1) | 0.32 mg | 27% | 0.23 mg |
| Riboflavin (B2) | 0.16 mg | 12% | 0.12 mg |
| Niacin (B3) | 7.2 mg | 45% | 5.11 mg |
| Vitamin B6 | 0.48 mg | 28% | 0.34 mg |
| Folate (DFE) | 38 mcg | 9% | 27 mcg |
| Vitamin B12 | 0 mcg | 0% | 0 mcg |
| Choline | 39 mg | 7% | 28.1 mg |
| Minerals | |||
| Calcium | 49 mg | 4% | 35 mg |
| Iron | 3.4 mg | 19% | 2.46 mg |
| Potassium | 574 mg | 12% | 410 mg |
| Magnesium | 230 mg | 55% | 164 mg |
| Phosphorus | 420 mg | 34% | 300 mg |
| Zinc | 2.7 mg | 25% | 1.93 mg |
| Copper | 0.47 mg | 52% | 0.34 mg |
| Manganese | 4.3 mg | 186% | 3.05 mg |
| Selenium | 3.2 mcg | 6% | 2.3 mcg |
| Other | |||
| Water | 12.6 g | 9 g | |
| Caffeine | 0 mg | 0 mg | |
| Alcohol | 0 g | 0 g | |
* Percent Daily Values are based on a 2,000 calorie diet (FDA reference values for adults and children 4 years and older). Per-100 g values are USDA figures before label rounding.
Dry Bulgur nutrition by serving size
Every serving below is a USDA household measure for this food, a fraction of one, or a unit conversion. Amounts are USDA values scaled by weight; only the Nutrition Facts panel applies the coarser FDA label rounding.
| Serving | Weight | Calories | Total carbohydrate | Protein | Total fat | Dietary fiber | Total sugars |
|---|---|---|---|---|---|---|---|
| 1 cup | 140 g | 479 | 106.2 g | 17.2 g | 1.9 g | 17.5 g | 0.6 g |
| 100 g | 100 g | 342 | 75.9 g | 12.3 g | 1.3 g | 12.5 g | 0.4 g |
| 1 oz | 28.4 g | 97 | 21.5 g | 3.5 g | 0.4 g | 3.5 g | 0.1 g |
How much manganese is in dry bulgur?
Dry bulgur (1 cup, 140 g) has 4.3 mg of manganese, 186% of the Daily Value. 100 g has 3.05 mg. At 20% DV or more per serving, that meets the FDA threshold for an "excellent source" claim.
How much fiber is in dry bulgur?
Dry bulgur (1 cup, 140 g) has 17.5 g of fiber, 63% of the Daily Value. 100 g has 12.5 g. At 20% DV or more per serving, that meets the FDA threshold for an "excellent source" claim.
Dry Bulgur nutrition per 100 grams
100 g of dry bulgur has 342 calories, 12.3 g protein, 75.9 g carbohydrate, 12.5 g fiber, 0.41 g sugars and 1.33 g fat.
Where the calories in dry bulgur come from
About 83% of the calories in dry bulgur come from carbohydrate, 3% from fat and 13% from protein (Atwater factors of 4, 9 and 4 calories per gram).
Dry Bulgur nutrition label for Canada, the EU and the UK
The same serving of dry bulgur, drawn by the label formats other markets require: the Canadian bilingual Nutrition Facts table, the EU nutrition declaration (per 100 g, energy in kJ and kcal, salt instead of sodium) and the UK nutrition information table with reference intakes. The generator switches between these and many more from one recipe.
Nutrition Facts
Valeur nutritive
Per 1 cup (140g) / pour 1 cup (140g)
Calories
480
% Daily Value* / % valeur quotidienne*
| Fat / Lipides | 1.9 g | 2 % |
| Saturated / Saturés | 0.3 g + Trans 0 g | 2 % |
| Cholesterol / Cholestérol | 0 mg | 0 % |
| Sodium | 25 mg | 1 % |
| Carbohydrate / Glucides | 106 g | 39 % |
| Fibre / Fibres | 18 g | 63 % |
| Sugars / Sucres | 1 g | 1 % |
| Protein / Protéines | 17 g | |
| Vitamin D / Vitamine D | 0 mcg | 0 % |
| Calcium | 49 mg | 4 % |
| Iron / Fer | 3 mg | 19 % |
| Potassium | 574 mg | 17 % |
*5% or less is a little, 15% or more is a lot
*5 % ou moins c'est peu, 15 % ou plus c'est beaucoup
*5 % ou moins c'est peu, 15 % ou plus c'est beaucoup
Nutrition Declaration
| Per 100g | |
|---|---|
| Energy | 1431 kJ / 342 kcal |
| Fat | 1.3 g |
| of which saturates | 0.2 g |
| Carbohydrate | 76 g |
| of which sugars | 0.4 g |
| Protein | 12 g |
| Salt | 0.0 g |
Nutrition Information
Typical values (1 servings per pack)
| Per 100g | Per 140g | %RI* | |
|---|---|---|---|
| Energy | 1431 kJ 342 kcal |
2003 kJ 479 kcal |
24% |
| Fat | 1.3g | 1.9g | 2.7% |
| of which saturates | 0.2g | 0.3g | 1.6% |
| Carbohydrate | 76g | 106g | 41% |
| of which sugars | 0 gg | 0.6g | <1% |
| Fibre | 13g | 18g | - |
| Protein | 12g | 17g | 34% |
| Salt | 0.04g | 0.06g | <1% |
*Reference Intake of an average adult (8400 kJ / 2000 kcal).
This pack contains approximately 1 servings.
Frequently asked questions about dry bulgur
How many calories are in dry bulgur?
Dry bulgur (1 cup, 140 g) has 479 calories. 100 g has 342 calories. On a Nutrition Facts label, calories are rounded to the nearest 5 or 10, so the panel above may show 480.
How many calories are in 100 g of dry bulgur?
100 g of dry bulgur has 342 calories, 12.3 g protein, 75.9 g carbohydrate and 1.33 g fat.
How much protein is in dry bulgur?
Dry bulgur (1 cup, 140 g) has 17.2 g protein, 34% of the 50 g Daily Value. 100 g has 12.3 g.
How many calories are in dry bulgur, raw vs cooked?
100 g of dry bulgur has 342 calories dry and 83 calories cooked. It takes up water as it cooks, so the same weight holds fewer calories. Weigh it in the same state as the values you use.
What is a serving of dry bulgur?
This page defaults to 1 cup (140 g), a USDA household measure. The serving size on a packaged food label is set by the FDA reference amount (RACC) for its category, so a product label can use a different amount. The selector above shows every USDA measure for dry bulgur.
Can I use dry bulgur in a Nutrition Facts label calculation?
Yes. Open the generator with dry bulgur added, enter the weight you use, add your other ingredients and the label is calculated from the same USDA record shown here. A label for a product you sell must reflect your actual recipe and finished serving.
Dry Bulgur compared with other forms
Different forms of the same food are separate USDA records, so each has its own page. Per 100 g:
| Form | Calories | Protein | Total fat | Total carbohydrate |
|---|---|---|---|---|
| Dry BulgurBulgur, dry | 342 | 12.3 g | 1.33 g | 75.9 g |
| BulgurBulgur, cooked | 83 | 3.08 g | 0.24 g | 18.6 g |
Related foods
Often compared or used with dry bulgur
- Hard White Wheat657 cal per 1 cup
- Buckwheat583 cal per 1 cup
- Whole Wheat Hot Cereal Dry321 cal per 1 cup
- Quaker Whole Wheat Natural Cereal133 cal per 1/2 cup
- Roasted Buckwheat Groats Dry567 cal per 1 cup
More in Grains, rice and pasta
Tools and guides for labeling dry bulgur
If you make and sell a product that contains dry bulgur, these free tools cover the next steps.
- Nutrition Facts label generatorAdd dry bulgur and your other ingredients; get a US label and other market formats.
- Recipe nutrition calculatorTotal the nutrition of a full recipe and divide it into servings.
- % Daily Value calculatorCheck any amount against the FDA reference values.
- Serving size (RACC) lookupFind the FDA reference amount for your product category.
- Food comparisonCompare dry bulgur with any other USDA food, per 100 g.
- Ingredient list formatterOrder and format an ingredient statement.
- US Nutrition Facts requirementsWhat 21 CFR 101.9 requires on a label.
Source and method
Nutrient values are from USDA FoodData Central, SR Legacy (April 2018 release, public domain), record 170688: "Bulgur, dry". Values are stored per 100 g exactly as USDA reports them and scaled to each serving by weight. The Nutrition Facts panel applies the FDA rounding rules in 21 CFR 101.9; tables and text show the scaled amounts at reading precision, so a figure can differ slightly from the panel. A nutrient USDA does not report for this food is shown as not reported, never as a guessed value.
SR Legacy predates the added sugars field. This is a whole or unsweetened food, so added sugars are shown as 0 g. View the USDA record ↗
Make a Nutrition Facts label with dry bulgur
Add dry bulgur and the rest of your recipe. The label, %DV and serving math are done for you. Free to start.