Bulghur
Packaged product Nuts and Seeds Sadaf
Bulghur contains 342 kcal per 100 g. A serving, 0.25 cup, 38 g (38 g) provides about 130 kcal.
Roughly 83% of its calories come from carbohydrates, with 14% from protein and 3% from fat (estimated with general energy factors).
That is less energy than the typical item in nuts and seeds on FoodFactly, where the median is 442 kcal per 100 g across 727 products.
100 g provides 96% of the Daily Value for manganese, 31% of the Daily Value for copper and 22% of the Daily Value for Thiamin (B1).
The values are label data submitted by the manufacturer to USDA FoodData Central.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories L | 342 kcal | |
| Total fat L | 1.3 g | 2% |
| Saturated fat L | 0 g | 0% |
| Trans fat L | 0 g | |
| Cholesterol L | 0 mg | 0% |
| Sodium L | 13 mg | 0.6% |
| Total carbohydrates L | 79 g | 29% |
| Dietary fiber L | 18.4 g | 66% |
| Total sugars L | 0 g | |
| Added sugars L | 0 g | 0% |
| Protein L | 13.2 g | 26% |
| Vitamin A L | 0 µg | 0% |
| Vitamin C L | 0 mg | 0% |
| Vitamin D L | 0.13 µg | 0.7% |
| Vitamin E L | 0.79 mg | 5% |
| Thiamin (B1) L | 0.26 mg | 22% |
| Riboflavin (B2) L | 0.005 mg | 0.4% |
| Niacin (B3) L | 0.05 mg | 0.3% |
| Pantothenic acid (B5) L | 0.48 mg | 10% |
| Vitamin B6 L | 0.11 mg | 6% |
| Folate (B9) L | 25.7 µg | 6% |
| Vitamin B12 L | 0 µg | 0% |
| Calcium L | 0 mg | 0% |
| Iron L | 2.8 mg | 16% |
| Magnesium L | 73 mg | 17% |
| Phosphorus L | 220 mg | 18% |
| Potassium L | 280 mg | 6% |
| Zinc L | 1.9 mg | 17% |
| Copper L | 0.28 mg | 31% |
| Manganese L | 2.2 mg | 96% |
| Selenium L | 10 µg | 18% |
| Iodine L | 10 µg | 7% |
% 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 14%
- Carbohydrates 83%
- Fat 3%
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
- Protein13.2 gin the lowest quarter of nuts and seeds (median 16.7 g)
- Fiber18.4 gabove the median for nuts and seeds (median 10 g)
- Sugars0 gin the lowest quarter of nuts and seeds (median 1.4 g)
- Fat1.3 gin the lowest quarter of nuts and seeds (median 28.6 g)
- Saturated fat0 gin the lowest quarter of nuts and seeds (median 0.9 g)
- Sodium13 mgabove the median for nuts and seeds (median 4.6 mg)
- Protein per 100 kcal3.9 gprotein density, useful for comparing foods with different calorie levels
- Water12.4 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Sugars and starch (1)
| Starch L | 59.3 g |
|---|
Carotenoids (1)
| Beta-carotene L | 5 µg |
|---|
Other components (3)
| Water L | 12.4 g |
|---|---|
| Alcohol L | 0 g |
| Vitamin A, IU L | 0 IU |
Values by source
More than one dataset describes this food. FoodFactly keeps each source's values separately instead of blending them. The headline values above come from USDA FoodData Central: Branded Foods.
| Per 100 g | Open Food Facts | USDA Branded |
|---|---|---|
| Calories | 342 kcal | 342 kcal |
| Protein | 13.2 g | 13.2 g |
| Carbohydrates | 79 g | 79 g |
| Fat | 1.3 g | 1.3 g |
| Fiber | 18.4 g | 18.4 g |
| Sugars | 0 g | 0 g |
| Sodium | 12 mg | 13 mg |
Product details
Ingredients
Wheat
As listed on the package and transcribed by Open Food Facts contributors. Always check the package for allergens.
Similar products
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Fave secche sgusciate Del Colle | 343 | 25.2 g | 53.6 g | 3 g |
| Ceci Del Colle | 343 | 20.9 g | 46.9 g | 6.3 g |
| Jack rabbit, pearled barley Jack Rabbit | 343 | 11.4 g | 77.1 g | 2.9 g |
| Meijer naturals, 5 grain Meijer Naturals | 343 | 11.4 g | 70 g | 2.9 g |
| Richin, white lotus seeds Richin | 343 | 17.1 g | 64.3 g | 1.4 g |
| Pearl barley Springfield | 343 | 11.4 g | 77.1 g | 2.9 g |
| Hodgson mill, premium quality quinoa italian brown rice Hodgson Mill | 341 | 12.2 g | 73.2 g | 3.7 g |
| Hodgson mill, mediterranean quinoa & brown rice Hodgson Mill | 341 | 12.2 g | 73.2 g | 3.7 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in Bulghur?
100 g of Bulghur has 342 kcal. Serving, 0.25 cup, 38 g (38 g): about 130 kcal.
Is Bulghur high in protein?
Bulghur contains 13.2 g of protein per 100 g (26% of the 50 g Daily Value), or 5 g in serving, 0.25 cup, 38 g (38 g). About 14% of its calories come from protein. Compared with other nuts and seeds, that is in the lowest quarter (median 16.7 g).
How many carbs are in Bulghur?
Bulghur has 79 g of total carbohydrates per 100 g, including 18.4 g of fiber and 0 g of sugars.
How much fat is in Bulghur?
Bulghur contains 1.3 g of fat per 100 g, of which 0 g is saturated (0% of the Daily Value).
What vitamins and minerals does Bulghur contain?
Per 100 g, the most notable amounts relative to the Daily Value are manganese (96% DV), copper (31% DV), Thiamin (B1) (22% DV), selenium (18% DV) and phosphorus (18% DV). The full list is in the vitamins and minerals table above.
How much sodium is in Bulghur?
100 g contains 13 mg of sodium, 0.6% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: Branded Foods, record dated March 25, 2026. FoodFactly last checked it on November 7, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: Branded Foods, record 2112423. License: CC0 1.0 (U.S. public domain). Source record dated August 10, 2017. Imported November 6, 2026.
- Open Food Facts, record 0052851140350. License: ODbL 1.0 (Open Food Facts). Source record dated March 25, 2026. Imported November 7, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.