Bulgur, cooked: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
Cooked bulgur, a quick-cooking whole wheat grain with a light, nutty flavor and chewy texture, ideal for salads like tabbouleh or as a rice alternative.
Per 100g reference serving, Bulgur, cooked provides 83 kcal of energy, 3.08g protein (14% of calories), 18.6g total carbohydrates (84% of calories, including 4.5g dietary fiber and 0.1g sugars), and 0.24g total fat (2% of calories).
Vitamins Profile in Bulgur, cooked (Per 100g)
Track how Bulgur, cooked contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin E (Alpha-Tocopherol) | 0.01 mg | 0.1% DV |
| Vitamin K (Phylloquinone) | 0.5 µg | 0.4% DV |
| Vitamin B1 (Thiamin) | 0.057 mg | 4.8% DV |
| Vitamin B2 (Riboflavin) | 0.028 mg | 2.2% DV |
| Vitamin B3 (Niacin) | 1 mg | 6.2% DV |
| Vitamin B5 (Pantothenic Acid) | 0.344 mg | 6.9% DV |
| Vitamin B6 (Pyridoxine) | 0.083 mg | 4.9% DV |
| Total Folate (Vitamin B9) | 18 µg | 4.5% DV |
| Folate (Dietary Folate Equivalents) | 18 µg | 4.5% DV |
| Natural Food Folate | 18 µg | 4.5% DV |
| Choline | 6.9 mg | 1.3% DV |
| Betaine (Trimethylglycine) | 83.4 mg | 33.4% DV |
| Beta-Carotene | 1 µg | 0% DV |
| Lutein + Zeaxanthin | 54 µg | 0.5% DV |
Minerals & Electrolytes in Bulgur, cooked (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 0.96 mg | 5.3% DV |
| Calcium (Ca) | 10 mg | 0.8% DV |
| Magnesium (Mg) | 32 mg | 7.6% DV |
| Potassium (K) | 68 mg | 1.4% DV |
| Zinc (Zn) | 0.57 mg | 5.2% DV |
| Selenium (Se) | 0.6 µg | 1.1% DV |
| Phosphorus (P) | 40 mg | 3.2% DV |
| Copper (Cu) | 0.075 mg | 8.3% DV |
| Manganese (Mn) | 0.609 mg | 26.5% DV |
| Sodium (Na) | 5 mg | 0.2% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.004 g | 0.2% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.094 g | 0.7% DV |
| Monounsaturated Fat (MUFA) | 0.031 g | 0.1% DV |
| Polyunsaturated Fat (PUFA) | 0.098 g | 0.5% DV |
| Saturated Fat (SFA) | 0.042 g | 0.2% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Leucine (BCAA) | 0.208 g | 6.9% DV |
| Isoleucine (BCAA) | 0.114 g | 7.6% DV |
| Valine (BCAA) | 0.139 g | 7.7% DV |
| Lysine | 0.085 g | 4% DV |
| Methionine | 0.048 g | 4.8% DV |
| Tryptophan | 0.048 g | 12% DV |
| Phenylalanine | 0.145 g | 9.7% DV |
| Threonine | 0.089 g | 8.1% DV |
| Histidine | 0.071 g | 8.9% DV |
| Glycine | 0.124 g | 4.1% DV |
Related USDA Foods to Compare
Frequently Asked Questions
100 grams of Bulgur, cooked contains 83 calories (kcal), 3.08g of protein, 18.6g of carbohydrates (4.5g fiber, 0.1g total sugars), and 0.24g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Bulgur, cooked has an estimated food pH of 6.5 and a Potential Renal Acid Load (PRAL) score of 0.599 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Bulgur, cooked: Cereals containing gluten. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 24+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Bulgur, cooked by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.