EatSeeNutrition information: dry bulgur
| Nutrient | Carbs 100 g | % RI* | Serving for 1 people (70 g) |
|---|---|---|---|
| Energy | 342 kcal1431 kJ | 17% | 239 kcal1000 kJ |
| Fat | 1.3 g | 2% | 0.9 g |
| of which saturated fatty acids | 0.2 g | 1% | 0.1 g |
| Carbs | 63.4 g | 24% | 44.4 g |
| of which sugars | 0.4 g | 0% | 0.3 g |
| Fiber | 12.5 g | - | 8.8 g |
| Protein | 12.3 g | 25% | 8.6 g |
| Salt | 0.04 g | 1% | 0.03 g |
| Water | 9 g | - | 6.3 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 dry 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 tablespoon9 g | 31 kcal | 1.1 g | 5.7 g | 0.1 g |
| Serving for 1 people70 g | 239 kcal | 8.6 g | 44.4 g | 0.9 g |
| 100 g | 342 kcal | 12.3 g | 63.4 g | 1.3 g |
| Cup146 g | 499 kcal | 18 g | 92.6 g | 1.9 g |
Vitamins and minerals
In 100 g of dry bulgur, the most abundant nutrients are magnesium (44% NRV), phosphorus (43%), and vitamin B3 (32%). We show nutrients that provide at least 2% NRV per 100 g.
| Nutrient | Carbs 100 g | % RI |
|---|---|---|
| Potassium | 410 mg | 21% |
| Calcium | 35 mg | 4% |
| Magnesium | 164 mg | 44% |
| Phosphorus | 300 mg | 43% |
| Iron | 2.5 mg | 18% |
| Zinc | 1.9 mg | 19% |
| Vitamin B1 (thiamin) | 0.23 mg | 21% |
| Vitamin B2 (riboflavin) | 0.12 mg | 9% |
| Vitamin B3 (niacin) | 5.1 mg | 32% |
| Vitamin B6 | 0.34 mg | 24% |
| Folate | 27 µg | 14% |
| Vitamin K | 1.9 µg | 3% |
Not included: selenium—US source data reflects fortification, additives, or growing conditions, so the values would be overstated for Polish equivalents.
Dry bulgur compared with other foods
Dry bulgur has more calories per 100 g than 48% of the grain products in our chart. Here’s how foods in the groats, rice, pasta, and cereal category with similar calorie content compare (kcal per 100 g):
- Cooked whole-wheat pasta149 kcal
- Cooked wheat pasta158 kcal
- Wheat bran216 kcal
- Oat bran246 kcal
- Dry bulgur342 kcal
- Dry buckwheat groats346 kcal
- Dry barley groats352 kcal
- Dry whole-wheat pasta352 kcal
- All-purpose flour364 kcal
Dry bulgur in meal plans
You’ll find this food in ready-made meal plans for 7 days, with recipes and a shopping list:
- 2500 kcal meal plan - day 6: oven-baked mackerel with bulgur and tomato salad
Recipes with this ingredient
- Oven-baked mackerel with bulgur and tomato salad - about 572 kcal per serving
- Bulgur bowl with chicken and vegetables - about 452 kcal per serving
Find more ideas in recipes with calories and macros.
FAQs
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Data source: USDA FoodData Central, SR28 database - “Bulgur, dry” (NDB 20012). Polish names and serving sizes: EatSee editorial team. Values are estimates and depend on 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 compile our calorie chart.