Bulgur Wheat Nutrition Facts: Calories, Macros & Health Benefits
Summary: Bulgur Wheat contains 135 calories, 4.8g protein, 17g carbs, and 5.5g fat per one bowl (350g). It is a source of sodium, iron, zinc.
Nutrition Facts — one bowl (350g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 135 kcal | 7% |
| Protein | 4.8g | 10% |
| Carbohydrates | 17.0g | 6% |
| Total Fat | 5.5g | 7% |
| Fiber | 3.5g | 12% |
| Sugar | 3.0g | -- |
| Saturated Fat | 1.5g | 8% |
| Cholesterol | 5.0mg | 2% |
| Sodium | 320.0mg | 14% |
| Potassium | 12.0mg | 0% |
| Calcium | 35.0mg | 3% |
| Iron | 220.0mg | 1222% |
| Magnesium | 0.90mg | 0% |
| Zinc | 80.0mg | 727% |
| Vitamin C | 0.09mg | 0% |
| Vitamin A | 0.06mcg | 0% |
| Vitamin B6 | 1.4mg | 82% |
| Vitamin B12 | 0.12mcg | 5% |
| Folate | 28.0mcg | 7% |
| Vitamin E | 1.5mg | 10% |
| Vitamin K | 0.20mcg | 0% |
| Phosphorus | 55.0mg | 4% |
Is Bulgur Wheat Good for You?
Bulgur Wheat provides 135 calories per one bowl (350g) with 4.8g protein, 17g carbohydrates, and 5.5g fat. It is a source of sodium (14% dv), iron (1222% dv), zinc (727% dv).
A grain bowl featuring cooked bulgur wheat topped with Mediterranean ingredients like roasted vegetables, olives, feta cheese, chickpeas, and olive oil dressing
Key Health Benefits of Bulgur Wheat
- Sodium (14% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (1222% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (727% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (82% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin E (10% DV): Supports balanced nutrition when included as part of your daily meals.
How to Track Bulgur Wheat Nutrition with Gram
Use Gram to log bulgur wheat and see calories, macros, and micronutrients in context. You can search by name or use AI food scanning to track meals quickly.
Frequently Asked Questions
How many calories are in bulgur wheat?
Bulgur Wheat contains 135 calories per one bowl (350g).
How much protein is in bulgur wheat?
Bulgur Wheat provides 4.8g of protein per one bowl (350g).
How many carbs are in bulgur wheat?
Bulgur Wheat has 17g of carbohydrates per one bowl (350g).
Is bulgur wheat good for tracking nutrition?
Yes. Bulgur Wheat can be logged by calories, macros, and micronutrients in the Gram app.
How should I use bulgur wheat in a meal plan?
Use Bulgur Wheat as part of a balanced meal and compare the protein, carbs, and fat values to your daily targets.
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Nutrition data sourced from USDA FoodData Central. Track bulgur wheat and thousands of other foods with the Gram app.