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BulgurErnährungsreferenz
Grundnahrungsmittel & Getreide

Bulgur

Bulgur is a parboiled, cracked wheat used in tabbouleh and pilafs. Per 100 g of dry bulgur it provides about 372 calories with 75.9 g carbs.

372
kcalpro 100g
Kohlenhydrate
75.88g
Protein
11.76g
Fett
2.42g
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Nährwertangaben

Pro 100 Gramm

Referenzwerte
Messgrundlage
Lebensmittelzustand
Dry, raw (before rehydration)
Essbarer Anteil
Dry bulgur wheat
Messgrundlage
Per 100 g dry bulgur, before rehydration or preparation
Energie (kcal)
372 kcal
Protein1
11.7563 g
Kohlenhydrate1
75.8818 g
Fett1
2.421 g
Ballaststoffe1
11.72 g
Zucker
0.41 g
Gesättigte Fettsäuren
0.232 g
Natrium1
2.18 mg
Weitere Nährstoffe26
Energie (kJ)
1557.9 kJ
Zugesetzter Zucker
0 g
Transfett
0.00144 g
Cholesterin
0 mg
Kalzium1
34.11 mg
Kalium1
358.3 mg
Magnesium1
118.9 mg
Eisen
2.62 mg
Zink1
2.149 mg
Vitamin B11
0.2263 mg
Vitamin B2
0.115 mg
Vitamin B31
5.18 mg
Vitamin B5
1.04 mg
Vitamin B61
0.2228 mg
Vitamin B71
5.475 µg
Vitamin B9 (Folat)
27 µg
Vitamin B12
0 µg
Vitamin C
0 mg
Vitamin D2
0 µg
Vitamin A (RAE)
0 µg
Retinol2
0 µg
Beta-Carotin
5 µg
Alpha-Carotin
0 µg
Beta-Cryptoxanthin
0 µg
Vitamin E (Alpha-Tocopherol)
0.06 mg
Vitamin K1 (Phyllochinon)
1.9 µg
  1. Von der Quelle als null angenommen
  1. Zusätzliche Datenquelle[1]

Datenquellen

3
  1. 1

    USDA FoodData Central Foundation + SR Legacy; Food Standards Australia New Zealand AFCD Release 3.0 (CC BY 4.0)

    2710820 · Foundation Foods April 2026; 2024-10-31

  2. 2

    U.S. Department of Agriculture, Agricultural Research Service

    170688 · SR Legacy April 2018; 2019-04-01

  3. 3

    Food Standards Australia New Zealand

    F001929 · Australian Food Composition Database Release3, December2025

Über dieses Lebensmittel

Diese Nährwertreferenz verstehen

Bulgur is a whole grain made from wheat that has been parboiled, dried, and cracked. It is quick to prepare and is best known as the base of tabbouleh salad.

Nutritionally, bulgur is rich in carbohydrates and fiber. Per 100 g of dry bulgur it provides about 372 kcal, 75.9 g of carbohydrates, 11.8 g of protein, 2.4 g of fat, and 11.7 g of dietary fiber.

Bulgur is cooked by soaking or boiling. Use the serving sizes below to estimate portions when logging.

Plane deine Portion

Wie viel ist in Ihrer Portion von Bulgur?

Nutrition values are reported per 100 g of dry bulgur. A typical cup of dry bulgur (about 140 g) provides roughly 521 kcal. Use the serving sizes below to estimate portions when logging.

Berechnet aus der Referenz pro 100 g. Werte sind gerundet.
PortionGewichtKalorienKohlenhydrateProteinFett
100 g100 g372 kcal75.9 g11.8 g2.4 g
1 cup dry140 g520.8 kcal106.2 g16.5 g3.4 g
1/2 cup dry70 g260.4 kcal53.1 g8.2 g1.7 g

Verwenden Sie das Gewicht des essbaren Anteils im oben gezeigten Lebensmittelzustand.

Energie (kcal)
372 kcal
Energie (kJ)
1557.9 kJ
Protein1
11.7563 g
Kohlenhydrate1
75.8818 g
Fett1
2.421 g
Ballaststoffe1
11.72 g
Zucker
0.41 g
Zugesetzter Zucker
0 g
Gesättigte Fettsäuren
0.232 g
Transfett
0.00144 g
Cholesterin
0 mg
Natrium1
2.18 mg
Kalzium1
34.11 mg
Kalium1
358.3 mg
Magnesium1
118.9 mg
Eisen
2.62 mg
Zink1
2.149 mg
Vitamin B11
0.2263 mg
Vitamin B2
0.115 mg
Vitamin B31
5.18 mg
Vitamin B5
1.04 mg
Vitamin B61
0.2228 mg
Vitamin B71
5.475 µg
Vitamin B9 (Folat)
27 µg
Vitamin B12
0 µg
Vitamin C
0 mg
Vitamin D2
0 µg
Vitamin A (RAE)
0 µg
Retinol2
0 µg
Beta-Carotin
5 µg
Alpha-Carotin
0 µg
Beta-Cryptoxanthin
0 µg
Vitamin E (Alpha-Tocopherol)
0.06 mg
Vitamin K1 (Phyllochinon)
1.9 µg

Fragen und Antworten

Bulgur Ernährungs-FAQ

How many calories are in bulgur?

Bulgur provides about 372 calories per 100 g of dry bulgur.

Is bulgur high in fiber?

Yes. Bulgur provides about 11.7 g of dietary fiber per 100 g.

Is bulgur a whole grain?

Yes. Bulgur is a whole grain made from parboiled, cracked wheat.

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