Bulgur (durum wheat) raw: calories & nutrition facts
100 g of bulgur (durum wheat) raw contain 353 kcal (1,494 kJ), 12.4 g protein, 68 g carbohydrates (of which 1.9 g sugar), 2 g fat and 6.7 g fiber.
Source: German Nutrient Database (BLS 4.0), Max Rubner-Institut.
- Calories
- 353 kcal
- Protein
- 12.4 g
- Carbs
- 68 g
- Fat
- 2 g
- Fiber
- 6.7 g
- Sugar
- 1.9 g
- Salt
- 0.03 g
Nutrition for your portion
- Calories
- 353 kcal
- Protein
- 12.4 g
- Carbs
- 68 g
- Sugar
- 1.9 g
- Fat
- 2 g
- Fiber
- 6.7 g
for 100 g
Energy split
- Protein15 %
- Carbs80 %
- Fat5 %
All nutrition facts per 100 g
| Nutrient | Amount | % NRV |
|---|---|---|
| Energy | 353 kcal / 1,494 kJ | |
| MACRONUTRIENTS | ||
| Protein | 12.4 g | |
| Fat | 2 g | |
| Saturated fatty acids | 0.28 g | |
| Monounsaturated fatty acids | 0.27 g | |
| Polyunsaturated fatty acids | 0.86 g | |
| Omega-3 fatty acids | 0.05 g | |
| Omega-6 fatty acids | 0.81 g | |
| Cholesterol | 0 mg | |
| Carbohydrates | 68 g | |
| Sugar | 1.9 g | |
| Starch | 66.1 g | |
| Lactose | 0 g | |
| Fiber | 6.7 g | |
| Alcohol | 0 g | |
| Water | 9.6 g | |
| Salt | 0.03 g | |
| VITAMINS | ||
| Vitamin A (retinol equivalent) | 0 µg | 0 % |
| Vitamin D | 0 µg | 0 % |
| Vitamin E | 0.14 mg | 1 % |
| Vitamin K | 0 µg | 0 % |
| Vitamin B1 (thiamine) | 0.24 mg | 22 % |
| Vitamin B2 (riboflavin) | 0.09 mg | 6 % |
| Niacin | 8.2 mg | 51 % |
| Pantothenic acid | 1 mg | 17 % |
| Vitamin B6 | 300 µg | 21 % |
| Biotin | 5.4 µg | 11 % |
| Folate | 27 µg | 14 % |
| Vitamin B12 | 0 µg | 0 % |
| Vitamin C | 0 mg | 0 % |
| MINERALS | ||
| Sodium | 11 mg | |
| Potassium | 382 mg | 19 % |
| Calcium | 32 mg | 4 % |
| Magnesium | 124 mg | 33 % |
| Phosphorus | 291 mg | 42 % |
| Iron | 1.1 mg | 8 % |
| Zinc | 1.4 mg | 14 % |
| Iodine | – | |
| Copper | 346 µg | 35 % |
| Manganese | 2,300 µg | 115 % |
% NRV = share of the EU nutrient reference value for adults (Regulation 1169/2011). “Traces” = below the limit of quantification.
Variants & preparations
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German Nutrient Database (Bundeslebensmittelschlüssel, BLS) 4.0, Max Rubner-Institut, 2025 · C119100 · Data: BLS 4.0 (2025)