Calories in Bulgur, dry
Generic food Dried or dry Grains and Pasta
Bulgur, dry contains 342 kcal per 100 g. A typical serving of 1 cup (140 g) provides about 479 kcal.
Roughly 83% of its calories come from carbohydrates, with 13% from protein and 3% 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 133% of the Daily Value for manganese, 39% of the Daily Value for magnesium and 37% of the Daily Value for copper.
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: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 342 kcal | |
| Total fat ? | 1.3 g | 2% |
| Saturated fat ? | 0.23 g | 1% |
| Cholesterol ? | 0 mg | 0% |
| Sodium ? | 17 mg | 0.7% |
| Total carbohydrates C | 75.9 g | 28% |
| Dietary fiber M | 12.5 g | 45% |
| Total sugars I | 0.41 g | |
| Protein ? | 12.3 g | 25% |
| Vitamin A C | 0 µg | 0% |
| Vitamin C ? | 0 mg | 0% |
| Vitamin D Z | 0 µg | 0% |
| Vitamin E ? | 0.06 mg | 0.4% |
| Vitamin K I | 1.9 µg | 2% |
| Thiamin (B1) ? | 0.23 mg | 19% |
| Riboflavin (B2) ? | 0.12 mg | 9% |
| Niacin (B3) ? | 5.1 mg | 32% |
| Pantothenic acid (B5) ? | 1 mg | 21% |
| Vitamin B6 ? | 0.34 mg | 20% |
| Folate (B9) C | 27 µg | 7% |
| Vitamin B12 ? | 0 µg | 0% |
| Choline I | 28.1 mg | 5% |
| Calcium ? | 35 mg | 3% |
| Iron ? | 2.5 mg | 14% |
| Magnesium ? | 164 mg | 39% |
| Phosphorus ? | 300 mg | 24% |
| Potassium ? | 410 mg | 9% |
| Zinc ? | 1.9 mg | 18% |
| Copper ? | 0.34 mg | 37% |
| Manganese ? | 3 mg | 133% |
| Selenium M | 2.3 µg | 4% |
% 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 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
- Protein12.3 gabove the median for cereal grains and pasta (median 9 g)
- Fiber12.5 gin the top quarter of cereal grains and pasta (median 3.9 g)
- Sugars0.41 gbelow the median for cereal grains and pasta (median 0.64 g)
- Fat1.3 gbelow the median for cereal grains and pasta (median 1.7 g)
- Saturated fat0.23 gbelow the median for cereal grains and pasta (median 0.29 g)
- Sodium17 mgin the top quarter of cereal grains and pasta (median 3 mg)
- Protein per 100 kcal3.6 gprotein density, useful for comparing foods with different calorie levels
- Water9 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat ? | 0.17 g |
|---|---|
| Polyunsaturated fat ? | 0.54 g |
Amino acids (18)
| Tryptophan ? | 0.19 g |
|---|---|
| Threonine ? | 0.35 g |
| Isoleucine ? | 0.46 g |
| Leucine ? | 0.83 g |
| Lysine ? | 0.34 g |
| Methionine ? | 0.19 g |
| Cystine ? | 0.29 g |
| Phenylalanine ? | 0.58 g |
| Tyrosine ? | 0.36 g |
| Valine ? | 0.55 g |
| Arginine ? | 0.58 g |
| Histidine ? | 0.29 g |
| Alanine ? | 0.44 g |
| Aspartic acid ? | 0.63 g |
| Glutamic acid ? | 3.9 g |
| Glycine ? | 0.5 g |
| Proline ? | 1.3 g |
| Serine ? | 0.58 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) ? | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) ? | 0 g |
| Linoleic acid (omega-6, 18:2) ? | 0.52 g |
| SFA 4:0 ? | 0 g |
| SFA 6:0 ? | 0 g |
| SFA 8:0 ? | 0.013 g |
| SFA 10:0 ? | 0 g |
| SFA 12:0 ? | 0 g |
| SFA 14:0 ? | 0.001 g |
| SFA 16:0 ? | 0.2 g |
| SFA 18:0 ? | 0.011 g |
| MUFA 18:1 ? | 0.17 g |
| PUFA 18:3 ? | 0.023 g |
| PUFA 20:4 ? | 0 g |
| MUFA 16:1 ? | 0.007 g |
| PUFA 18:4 ? | 0 g |
| MUFA 20:1 ? | 0 g |
| MUFA 22:1 ? | 0 g |
| PUFA 22:5 n-3 (DPA) ? | 0 g |
Carotenoids (7)
| Beta-carotene I | 5 µg |
|---|---|
| Lycopene I | 0 µg |
| Lutein + zeaxanthin I | 220 µg |
| Retinol Z | 0 µg |
| Carotene, alpha I | 0 µg |
| Vitamin D (D2 + D3), International Units Z | 0 IU |
| Cryptoxanthin, beta I | 0 µg |
Other components (11)
| Water ? | 9 g |
|---|---|
| Alcohol ? | 0 g |
| Caffeine Z | 0 mg |
| Ash ? | 1.5 g |
| Theobromine Z | 0 mg |
| Energy ? | 1,431 kJ |
| Vitamin A, IU C | 9 IU |
| Folic acid Z | 0 µg |
| Folate, food ? | 27 µg |
| Vitamin E, added Z | 0 mg |
| Vitamin B-12, added Z | 0 µg |
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, raw Dried or dry | 349 | 11.8 g | 75.9 g | 2.4 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 |
| Einkorn, grain, dry, raw Dried or dry | 346 | 15.1 g | 68.7 g | 3.8 g |
| Sorghum, whole grain, white, dry, raw Dried or dry | 341 | 10.1 g | 73.6 g | 4.2 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 342 kcal. 1 cup (140 g): about 479 kcal.
Is dried or dry bulgur high in protein?
Dried or dry bulgur contains 12.3 g of protein per 100 g (25% of the 50 g Daily Value), or 17.2 g in 1 cup (140 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 12.5 g of fiber and 0.41 g of sugars.
How much fat is in dried or dry bulgur?
Dried or dry bulgur contains 1.3 g of fat per 100 g, of which 0.23 g is saturated (1% of the Daily Value).
What vitamins and minerals does dried or dry bulgur contain?
Per 100 g, the most notable amounts relative to the Daily Value are manganese (133% DV), magnesium (39% DV), copper (37% DV), Niacin (B3) (32% DV) and phosphorus (24% DV). The full list is in the vitamins and minerals table above.
How much sodium is in dried or dry bulgur?
100 g contains 17 mg of sodium, 0.7% of the 2,300 mg Daily Value.
Does bulgur have the same nutrition dried or dry and cooked?
No. Per 100 g, bulgur, dry has 342 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: SR Legacy, record dated April 1, 2019. 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: SR Legacy, record 170688. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.