Bulgur, dry
FDC 170688cup (140 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 65 · +1 vs Grains & pasta medianOn our Nutrient Density Score, which measures beneficial nutrients per calorie relative to the foods we cover, Bulgur, dry is a strongly nutrient-dense choice at 65 of 100. Within grains & pasta it ranks 27 of 60. Per 100 grams it is an excellent source of dietary fiber (45% DV), an excellent source of magnesium (39% DV), an excellent source of protein (25% DV). Most of its 342 calories per 100 grams come from carbohydrate.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 342 kcal | 17% |
| Total fat | 1.3 g | 2% |
| Saturated fat | 0.23 g | 1% |
| Cholesterol | 0 mg | 0% |
| Sodium | 17 mg | 1% |
| Carbohydrate | 76 g | 28% |
| Dietary fiber | 13 g | 45% |
| Sugars | 0.41 g | |
| Protein | 12 g | 25% |
| Potassium | 410 mg | 9% |
| Calcium | 35 mg | 3% |
| Iron | 2.5 mg | 14% |
| Magnesium | 164 mg | 39% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.06 mg | 0% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 479 kcal | 24% |
| Total fat | 1.9 g | 2% |
| Saturated fat | 0.32 g | 2% |
| Cholesterol | 0 mg | 0% |
| Sodium | 24 mg | 1% |
| Carbohydrate | 106 g | 39% |
| Dietary fiber | 18 g | 63% |
| Sugars | 0.57 g | |
| Protein | 17 g | 34% |
| Potassium | 574 mg | 12% |
| Calcium | 49 mg | 4% |
| Iron | 3.4 mg | 19% |
| Magnesium | 230 mg | 55% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.08 mg | 1% |
Source: USDA FoodData Central · Public domain
FDC 170688Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the grains & pasta median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
OatsDensity 65 vs 65Wheat, soft red winterDensity 66 vs 65Wheat, hard red winterDensity 66 vs 65