Grains and PseudograinsBasic Food

Bulgur

Dry or uncooked

Nutrition overview

1 serving · 35 g · Dry or uncooked

Bulgur provides 122 calories, 4.1 g protein, 26.6 g carbs, and 0.8 g fat per 1 serving · 35 g.

122

calories

Protein

4.1g

Carbs

26.6g

Fat

0.8g

Complete nutrition

Nutrient	Amount
Macronutrients
Protein	4.1 g
Total fat	0.8 g
Total carbohydrate (by difference)	26.6 g
Dietary fiber	4.1 g
Total sugars	1.0 g
Minerals
Calcium	11.9 mg
Iron	0.92 mg
Magnesium	41.6 mg
Phosphorus	109.2 mg
Potassium	125.4 mg
Sodium	0.8 mg
Zinc	0.75 mg
Copper	0.13 mg
Manganese	0.92 mg
Selenium	3.1 mcg
Vitamins
Vitamin A, RAE	0.0 mcg
Vitamin C	0.0 mg
Vitamin D (D2 + D3)	0.0 mcg
Vitamin E (alpha-tocopherol)	0.3 mg
Vitamin K1 (phylloquinone)	0.7 mcg
Thiamin (B1)	0.08 mg
Riboflavin (B2)	0.09 mg
Niacin (B3)	1.81 mg
Pantothenic acid (B5)	0.33 mg
Vitamin B6	0.08 mg
Folate, DFE	17.8 mcg
Vitamin B12	0.0 mcg
Other essential nutrient
Choline, total	11.0 mg

Practical calorie guide

1/4 cup dry of bulgur (35 g) has 122 calories.

Serving	Weight	Calories	Protein	Carbs	Fat
¼ serving	8.75 g	31	1.0 g	6.6 g	0.2 g
½ serving	17.5 g	61	2.1 g	13.3 g	0.4 g
1 serving	35 g	122	4.1 g	26.6 g	0.8 g
2 servings	70 g	245	8.2 g	53.1 g	1.7 g

Compare the default source-backed serving for each available variety or preparation.

Variety or preparation	Serving	Per serving	Per 100 g
Bulgur · Dry or uncooked	1/4 cup dry · 35 g	122 cal	349 cal
Couscous, plain · Dry or uncooked	1/4 cup dry · 43.25 g	163 cal	376 cal
Farro grain · Dry or uncooked	1/4 cup dry · 45 g	153 cal	340 cal
Wheat berries · Raw	1/4 cup dry · 48 g	155 cal	322 cal

Nutrition records and methodology

Primary calorie record

Bulgur, dry, raw

USDA FoodData Central Foundation Foods

Record 2710820 · 100% match

Contributing sources

USDA FoodData Central Foundation Foods
USDA Agricultural Research Service · FDC 15.0 / 2026-04-30 · CC0 1.0 / United States public domain
Open source
Basic Foods whole-catalog profile completion calculations V2.5
Basic Foods database project · whole-catalog-completion-v2.5.1-tiered · Project-generated calculation artifact; direct and donor evidence retain their own licenses

Detailed source and derivation status is retained for every nutrient in this profile.

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