Bulgur - Carbs, Glycemic Index, Fats, Minerals, Vitamins & much more

Picture of Bulgur

Bulgur consists of 1% fat, 9% protein, 69% carbs, 10% fiber and 9% water. Bulgur has 345 calories per 100g, that is 108% higher than other foods in Cereals and flours. In total 3% of the calories in Bulgur are from fat, 10% from protein and 80% from carbohydrates.

  • Moderate Glycemic Index Glycemic Index: 55
  • High in carbs 13.8g carbohydrates per portion of 20g
  • Low Glycemic Load Glycemic Load: 7.6
  • High in zinc Covers 0.1% of Zinc RDA per portion
  • High in iron Covers 0.1% of Iron RDA per portion
  • High in magnesium Covers 0.1% of Magnesium RDA per portion
  • High in vitamin B1 Covers 0.1% of Vitamin B1 RDA per portion
On this page you will find information on:

Can you eat Bulgur for a low carb diet?

With 13.8g of carbs and a Glycemic Load of 7.6 in a portion of 20g, Bulgur should be avoided for a ketogenic diet due to the high percentage of carbs. Bulgur contains low amounts of Fructose, is high in Gluten and has no Lactose.

Bulgur: nutrition facts & data

Nutrition facts
per 100g 		Bulgur
avg Cereals and flours[1]
Calories (kcal) 345.0 319.8
Fat (g) 1.0 2.3
Protein (g) 9.0 9.1
Carbohydrates (g) 69.0 62.5
Mono- & Di-Saccharides (g) 1.0 62.5
Polysaccharides (g) 68.0 62.5
Fibers (g) 10.0 7.1
Sodium (mg) 5.0 5.3
Water (g) 9.0 17.6
[1] average of Cereals and flours

Breakdown in percent (%) of total calories

An average portion size (20g) of Bulgur contains:

  • 69.0 Calories
  • 0.2g of Fat
  • 1.8g of Protein
  • and 13.8g of Carbs
  • 1.0mg of sodium - 0.0% of the RDA for sodium.
  • 28.0mg of Magnesium, that covers 0.1% of the recommended daily allowance (RDA) for Magnesium.
  • 0.6mg of Zinc - 0.1% of the RDA for Zinc.
  • 0.9mg of Iron - 0.1% of the RDA for Iron.
  • 52.0mg of Potassium - 0.0% of the RDA for Potassium.
  • No Vitamin C
  • No Vitamin B12

For every gram of carbs in Bulgur you get

  • 0.13 grams of protein compared to the average of 0.46g per gram of carbs among all foods. Other foods in Cereals and flours have on average 0.15g of proteins per 1 gram of carbs.
  • 0.01 grams of fat (total average 0.66g, other foods in Cereals and flours 0.04g)
  • 0.14 grams of fibers (total average 0.13g, other foods in Cereals and flours 0.11g)

Nutrient distribution per gram

What vitamins are in Bulgur?

Vitamins
per 100g 		Bulgur
avg[1]
Vitamin C (mg) 0.0 0.2
Vitamin E (mg) 0.5 1.2
Vitamin B1 / Thiamine (mg) 0.3 0.3
Vitamin B2 (mg) 0.1 0.1
Vitamin B6 (mg) 0.4 0.3
Vitamin B9 / Folate (μg) 30.0 48.8
Vitamin B12 (μg) 0.0 0.0
Retinol (μg) 0.0 0.0
beta-Carotene (μg) 0.0
[1] average of Cereals and flours

Is Bulgur rich in vitamins?

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The following chart displays the amount of vitamins per portion Size (20g) for Bulgur of the recommended daily allowance (RDA[1]) for each vitamin in percent.

[1]Avg. RDA for a 19-30 year old adult
Learn more about RDA values for vitamins by clicking on the names in the table above.

Minerals in Bulgur

Minerals
per 100g 		Bulgur
avg[1]
Magnesium (mg) 140.0 92.7
Zinc (mg) 3.0 2.2
Sodium (mg) 5.0 5.3
Calcium (mg) 30.0 34.2
Iron (mg) 4.5 3.0
Potassium (mg) 260.0 298.5
Phosphorus (mg) 320.0 257.3
[1] average of Cereals and flours

Is Bulgur high in minerals?

info

Again, for every mineral contained in Bulgur we looked at the portion size (20g) and applied it to the recommended daily allowance (RDA[1]). Data is shown in percent of RDA per portion size.

[1]RDA for a 19-30 year old adult
Learn more about RDA values for minerals by clicking on the names in the table above.

Carbohydrates in Bulgur

69.0% of Bulgur are carbs, per serving of 20g that makes 13.8g of carbs.

Monosachharides and polysaccharides

Sugars
per 100g 		Bulgur
avg[1]
Monosaccharides (g) 1.0 1.4
Polysaccharides (g) 68.0 60.3
Total carbs (g) 69.0 62.5
[1] average of Cereals and flours

How high are the Glycemic Index and the Glycemic Load for Bulgur?

The Glycemic Index of Bulgur is 55, which would be considered as moderate. The Glycemic Load in a normal serving is 7.6 and can be regarded as low.

Allergens in Bulgur

  • is high in Gluten
  • has no Lactose
  • low amounts of Fructose

Fatty acids and cholesterol in Bulgur

Of the 1.0g total fat per 100g in Bulgur, 0.1g are saturated fatty acids (SFA), 0.5g are monounsaturated fatty acids (MUFA) and 0.1g are polyunsaturated fatty acids (PUFA). The amount of cholesterol is 0.0mg.