Bulgur
100 g raw
342 kcal
Boiled, 100 g
83 kcal
Protein, fat and carbs per 100 g
- Protein
- 12.3 g
- Fat
- 1.3 g
- Carbs
- 75.9 g
- Fiber
- 12.5 g
- Sugar
- 0.4 g
How cooking changes it
Per 100 g of cooked food. Yield is how many grams of cooked food 100 g raw makes: grains absorb water, meat loses it, and some vitamins break down.
| Method | Yield | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|---|
| Raw | 100% | 342 kcal | 12.3 g | 1.3 g | 75.9 g |
| Soaked | 150% | 228 kcal | 8.2 g | 0.9 g | 50.6 g |
| Boiled | 412% | 83 kcal | 3 g | 0.3 g | 18.4 g |
| Steamed | 250% | 137 kcal | 4.9 g | 0.5 g | 30.4 g |
What to pair it with
Tea, coffee and milk — separately
This is rich in plant iron. Tea, coffee and dairy at the same meal noticeably lower its absorption — have them an hour before or 1–2 hours after.
Source: PMID 11029010, PMID 20200263, PMID 1984335
Add vitamin C
Bell pepper, sauerkraut, citrus or kiwi at the same meal raise plant iron absorption several times over.
Source: PMID 2507689, PMID 20200263
Meat or fish helps
Meat and fish proteins at the same meal boost plant iron absorption.
Source: PMID 17056805
Vitamins and minerals per 100 g
Percent of the daily value for an adult woman aged 19–50. The calculator works out your own.
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin E | 0.06 mg | 0% |
| Vitamin K | 1.9 mcg | 2% |
| Vitamin B1 (thiamine) | 0.23 mg | 21% |
| Vitamin B2 (riboflavin) | 0.12 mg | 11% |
| Vitamin B3 (niacin) | 5.1 mg | 37% |
| Vitamin B6 (pyridoxine) | 0.34 mg | 26% |
| Vitamin B9 (folate) | 27 mcg | 7% |
| Choline | 28.1 mg | 7% |
| Calcium | 35 mg | 4% |
| Iron | 2.5 mg | 14% |
| Magnesium | 164 mg | 53% |
| Phosphorus | 300 mg | 43% |
| Potassium | 410 mg | 16% |
| Sodium | 17 mg | 1% |
| Zinc | 1.9 mg | 24% |
| Selenium | 2.3 mcg | 4% |
| Copper | 0.34 mg | 38% |
| Manganese | 3.1 mg | 169% |
How much do you need?
Work out your daily targets and log this food in your diary — cooking method included.
Open the calculator