Grains And Cereals • Deep Nutrition Analytics
Bulgur, dry, raw
Bulgur, dry, raw is a grains and cereals providing 372 kcal per 100g serving, primarily fueled by carbohydrates (75.9g) for accessible carbohydrate energy. Standing out in micronutrient concentration, it provides 115% of your daily value for Manganese (2.64 mg) in a standard 100g portion. While caloric density is concentrated at 3.7 kcal/g, its robust micronutrient diversity offers meaningful cellular nourishment.
- Protein
- 11.8 g
- Carbohydrates
- 75.9 g
- Fat
- 2.4 g
- Fiber
- 11.7 g
Carbohydrate Quality & Sustained Energy
Bulgur, dry, raw delivers 75.9g of carbohydrates balanced with 11.7g of fiber, yielding 64.2g of net carbs per 100g. This macro structure supports glycogen replenishment and stable digestive transit.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Total lipid (fat) | 2.4 g |
| Fiber, total dietary | 11.7 g |
| Energy (Atwater General Factors) | 372 kcal |
| Protein | 11.8 g |
| Carbohydrate, by difference | 75.9 g |
| Energy (Atwater Specific Factors) | 349 kcal |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Manganese | 2.6 mg |
| Copper | 0.4 mg |
| Magnesium | 119 mg |
| Phosphorus | 312 mg |
| Zinc | 2.1 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin B-6 | 0.2 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 2.6 mg |
| Magnesium, Mg | 119 mg |
| Phosphorus, P | 312 mg |
| Potassium, K | 358 mg |
| Sodium, Na | 2.2 mg |
| Zinc, Zn | 2.1 mg |
| Copper, Cu | 0.4 mg |
| Manganese, Mn | 2.6 mg |
| Calcium, Ca | 34.1 mg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Nitrogen | 1.9 g |
| Thiamin | 0.2 mg |
| Niacin | 5.2 mg |
| Ash | 1.5 g |
| Starch | 62.3 g |
| Biotin | 5.5 µg |
| Water | 8.5 g |
Nutritional Highlights & Outliers
Magnesium Support
Offers 119 mg of magnesium, an enzymatic cofactor involved in over 300 biochemical reactions including ATP energy synthesis.
Heart-Healthy Balance
Naturally low in sodium while offering a healthy dose of potassium, supporting cardiovascular function and cellular fluid balance.
Serving calculator
Common serving sizes
- Serving45 g
Compare Bulgur, dry, raw with Category Peers
Spaghetti, spinach, dry vs Bulgur, dry, raw
Compared to Spaghetti, spinach, dry, Bulgur, dry, raw has 10% more fiber and 0% lower calories per 100g.
Crackers, melba toast, wheat vs Bulgur, dry, raw
Compared to Crackers, melba toast, wheat, Bulgur, dry, raw has 58% more fiber and 0% lower calories per 100g.
Frequently Asked Questions
How many calories are in Bulgur, dry, raw?
A standard 100-gram serving of Bulgur, dry, raw contains 372 calories (1556 kJ), alongside 11.8g of protein, 75.9g of carbohydrates, and 2.4g of fat.
In common serving sizes:- 45g: ~167 kcal
Is Bulgur, dry, raw suitable for a keto or low-carb diet?
No, it is generally not ideal for strict keto. With 64.2g of net carbs per 100g (75.9g total carbs minus 11.7g fiber), consuming Bulgur, dry, raw will quickly use up a substantial portion of your daily keto carbohydrate allowance.
What are the main vitamins and minerals found in Bulgur, dry, raw?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Bulgur, dry, raw are:
- Manganese: 2.64 mg (115% of your daily value)
- Copper: 0.377 mg (42% of your daily value)
- Magnesium: 119 mg (28% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, Foundation Foods (FDC ID 2710820).