Calories in Bulgur, dry, raw
Generic food Dried or dry Grains and Pasta
Bulgur, dry, raw contains 349 kcal per 100 g. A typical serving of reference amount, racc (45 g) provides about 157 kcal.
Roughly 81% of its calories come from carbohydrates, with 13% from protein and 6% from fat (estimated with general energy factors).
That is close to the median for cereal grains and pasta on FoodFactly (360 kcal per 100 g).
100 g provides 115% of the Daily Value for manganese, 42% of the Daily Value for copper and 32% of the Daily Value for Niacin (B3).
These values are for the dried or dry food. Raw and other preparations have their own values, listed separately below.
The data comes from USDA FoodData Central: Foundation Foods, where most core values were measured by laboratory analysis.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 349 kcal | |
| Total fat M | 2.4 g | 3% |
| Saturated fat | not reported | |
| Sodium M | 2.2 mg | 0.1% |
| Total carbohydrates C | 75.9 g | 28% |
| Dietary fiber M | 11.7 g | 42% |
| Total sugars | not reported | |
| Protein C | 11.8 g | 24% |
| Thiamin (B1) M | 0.23 mg | 19% |
| Niacin (B3) M | 5.2 mg | 32% |
| Vitamin B6 M | 0.22 mg | 13% |
| Biotin (B7) M | 5.5 µg | 18% |
| Calcium M | 34.1 mg | 3% |
| Iron M | 2.6 mg | 15% |
| Magnesium M | 119 mg | 28% |
| Phosphorus M | 312 mg | 25% |
| Potassium M | 358 mg | 8% |
| Zinc M | 2.2 mg | 20% |
| Copper M | 0.38 mg | 42% |
| Manganese M | 2.6 mg | 115% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 13%
- Carbohydrates 81%
- Fat 6%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein11.8 gabove the median for cereal grains and pasta (median 9 g)
- Fiber11.7 gin the top quarter of cereal grains and pasta (median 3.9 g)
- Fat2.4 gabove the median for cereal grains and pasta (median 1.7 g)
- Sodium2.2 mgbelow the median for cereal grains and pasta (median 3 mg)
- Protein per 100 kcal3.4 gprotein density, useful for comparing foods with different calorie levels
- Water8.5 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Sugars and starch (1)
| Starch M | 62.3 g |
|---|
Other components (3)
| Water M | 8.5 g |
|---|---|
| Nitrogen M | 1.9 g |
| Ash M | 1.5 g |
Other forms of Bulgur
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Bulgur, cooked Cooked | 83 | 3.1 g | 18.6 g | 0.24 g |
| Bulgur, dry Dried or dry | 342 | 12.3 g | 75.9 g | 1.3 g |
| Bulgur, no added fat | 83 | 3.1 g | 18.5 g | 0.24 g |
| Bulgur, fat added | 121 | 2.9 g | 17.3 g | 5.1 g |
| Bulgur, NS as to fat | 83 | 3.1 g | 18.5 g | 0.24 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Pasta, whole grain, 51% whole wheat, remaining enriched semolina, dry Dried or dry | 361 | 13.2 g | 73.3 g | 2.6 g |
| Spaghetti, spinach, dry Dried or dry | 372 | 13.4 g | 74.8 g | 1.6 g |
| Khorasan, grain, dry, raw Dried or dry | 348 | 14.8 g | 71.8 g | 2.8 g |
| Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, dry Dried or dry | 362 | 13.5 g | 73.1 g | 2.7 g |
| Pasta, gluten-free, corn, dry Dried or dry | 357 | 7.5 g | 79.3 g | 2.1 g |
| Pasta, whole-wheat, dry Dried or dry | 352 | 13.9 g | 73.4 g | 2.9 g |
| Sorghum, whole grain, white, dry, raw Dried or dry | 341 | 10.1 g | 73.6 g | 4.2 g |
| Einkorn, grain, dry, raw Dried or dry | 346 | 15.1 g | 68.7 g | 3.8 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in dried or dry bulgur?
100 g of dried or dry bulgur has 349 kcal. Reference amount, racc (45 g): about 157 kcal.
Is dried or dry bulgur high in protein?
Dried or dry bulgur contains 11.8 g of protein per 100 g (24% of the 50 g Daily Value), or 5.3 g in reference amount, racc (45 g). About 13% of its calories come from protein. Compared with other cereal grains and pasta, that is above the median (median 9 g).
How many carbs are in dried or dry bulgur?
Dried or dry bulgur has 75.9 g of total carbohydrates per 100 g, including 11.7 g of fiber.
How much fat is in dried or dry bulgur?
Dried or dry bulgur contains 2.4 g of fat per 100 g.
What vitamins and minerals does dried or dry bulgur contain?
Per 100 g, the most notable amounts relative to the Daily Value are manganese (115% DV), copper (42% DV), Niacin (B3) (32% DV), magnesium (28% DV) and phosphorus (25% DV). The full list is in the vitamins and minerals table above.
How much sodium is in dried or dry bulgur?
100 g contains 2.2 mg of sodium, 0.1% of the 2,300 mg Daily Value.
Does bulgur have the same nutrition dried or dry and cooked?
No. Per 100 g, bulgur, dry, raw has 349 kcal, while bulgur, cooked has 83 kcal. Cooking changes the water content, so always use the record that matches how you weigh the food.
Where does this nutrition data come from?
From USDA FoodData Central: Foundation Foods, record dated October 31, 2024. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: Foundation Foods, record 2710820. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. Imported November 6, 2026.
Last updated: . Data quality score: 90/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.