EatSeeNutrition information: cooked bulgur
| Nutrient | Carbs 100 g | % RI* | Serving (180 g) |
|---|---|---|---|
| Energy | 83 kcal347 kJ | 4% | 149 kcal623 kJ |
| Fat | 0.2 g | 0% | 0.4 g |
| of which saturated fatty acids | 0 g | 0% | 0 g |
| Carbs | 14.1 g | 5% | 25.4 g |
| of which sugars | 0.1 g | 0% | 0.2 g |
| Fiber | 4.5 g | - | 8.1 g |
| Protein | 3.1 g | 6% | 5.6 g |
| Salt | 0.01 g | 0% | 0.02 g |
| Water | 77.8 g | - | 140 g |
* RI = reference intake for an average adult (8400 kJ / 2000 kcal). Carbs exclude fiber, as shown on EU food labels.
How many calories are in cooked bulgur?
Calories and macronutrients in typical servings. Use the calculator at the top of the page to calculate a different weight.
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 tablespoon11 g | 9 kcal | 0.3 g | 1.6 g | <0.1 g |
| 100 g | 83 kcal | 3.1 g | 14.1 g | 0.2 g |
| Serving180 g | 149 kcal | 5.6 g | 25.4 g | 0.4 g |
| Cup190 g | 158 kcal | 5.9 g | 26.8 g | 0.4 g |
Vitamins and minerals
In 100 g of cooked bulgur, the highest amounts are folate (9% RI), magnesium (9%), and iron (7%). We show nutrients that provide at least 2% RI per 100 g.
| Nutrient | Carbs 100 g | % RI |
|---|---|---|
| Potassium | 68 mg | 3% |
| Magnesium | 32 mg | 9% |
| Phosphorus | 40 mg | 6% |
| Iron | 1 mg | 7% |
| Zinc | 0.6 mg | 6% |
| Vitamin B1 (thiamin) | 0.06 mg | 5% |
| Vitamin B2 (riboflavin) | 0.03 mg | 2% |
| Vitamin B3 (niacin) | 1 mg | 6% |
| Vitamin B6 | 0.08 mg | 6% |
| Folate | 18 µg | 9% |
Not included: selenium—US source data reflects fortification, additives, or growing conditions, so the values would be overstated for Polish equivalents.
Cooked bulgur compared with other foods
Cooked bulgur has more calories per 100 g than 3% of grain products in our chart. Here are foods in the groats, rice, pasta, and cereal category with a similar calorie content (kcal per 100 g):
- Oatmeal made with water71 kcal
- Cooked bulgur83 kcal
- Cooked buckwheat groats92 kcal
- Cooked couscous112 kcal
- Cooked millet groats119 kcal
- Cooked quinoa120 kcal
- Cooked barley groats123 kcal
- Cooked brown rice123 kcal
- Cooked parboiled rice123 kcal
FAQs
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Data source: USDA FoodData Central, SR28 database - “Bulgur, cooked” (NDB 20013). Polish names and serving sizes: EatSee editorial team. Values are estimates and depend on the variety, size, and preparation method. For packaged products, check the label for exact information. This page is for informational purposes and does not replace advice from a doctor or dietitian. Updated: . How we create our calorie chart.