Bulgur wheat is pre-cooked (parboiled) cracked whole wheat that reconstitutes with minimal cooking. It retains much of the bran and germ, giving useful fibre, manganese, magnesium, iron, B vitamins, and a lower glycaemic index than refined wheat products. It is the traditional base of tabbouleh and kibbeh.
Pour boiling water over bulgur (1.5:1 ratio), cover and rest 15-20 minutes — no cooking required. Fine bulgur rehydrates in 10 minutes; coarse takes 20-25.
Where Bulgur Wheat Stands Out
Macronutrients per 100g
Vitamins & Minerals
| Nutrient | Per 100g | % Daily Value* | Level |
|---|---|---|---|
| Potassium | 355 mg | 18% | |
| Phosphorus | 282 mg | 40% | |
| Chloride | 97.0 mg | 12% | |
| Magnesium | 85.0 mg | 23% | |
| Calcium | 29.0 mg | 4% | |
| Folate | 27.0 µg | 14% | |
| Chromium | 8.00 µg | 20% | |
| Niacin equivalents (NE) | 7.30 mg | 46% | |
| Niacin (B3) | 4.80 mg | 30% | |
| Selenium | 3.00 µg | 5% | |
| Zinc | 2.10 mg | 21% | |
| Iron | 1.98 mg | 14% | |
| Manganese | 1.56 mg | 78% | |
| Pantothenic Acid (B5) | 0.740 mg | 12% | |
| Copper | 0.460 mg | 46% | |
| Vitamin E (alpha-TE) | 0.420 mg | 4% | |
| Vitamin B6 | 0.250 mg | 18% | |
| Thiamin (B1) | 0.250 mg | 23% | |
| Riboflavin (B2) | 0.060 mg | 4% | |
| Vitamin C | 0.000 mg | 0% | |
| Vitamin B12 | 0.000 µg | 0% | |
| Vitamin D | 0.000 µg | 0% | |
| Vitamin A (RE) | 0.000 µg | 0% | |
| Iodine | 0.000 µg | 0% | |
| Polyunsaturated fat (PUFA) | 0.870 g | — | |
| Monounsaturated fat | 0.280 g | — | |
| Sucrose | 1.00 g | — | |
| Maltose | 0.000 g | — | |
| Fructose | 0.000 g | — | |
| Glucose (dextrose) | 0.000 g | — | |
| Cholesterol | 0.000 mg | — | |
| Glutamic acid | 3.69 g | — | |
| Aspartic acid | 0.923 g | — | |
| Leucine | 0.849 g | — | |
| Proline | 0.677 g | — | |
| Valine | 0.627 g | — | |
| Arginine | 0.615 g | — | |
| Phenylalanine | 0.603 g | — | |
| Serine | 0.554 g | — | |
| Isoleucine | 0.492 g | — | |
| Alanine | 0.492 g | — | |
| Tyrosine | 0.431 g | — | |
| Glycine | 0.431 g | — | |
| Threonine | 0.406 g | — | |
| Lysine | 0.369 g | — | |
| Methionine | 0.320 g | — | |
| Histidine | 0.295 g | — | |
| Cysteine | 0.221 g | — | |
| Tryptophan | 0.148 g | — | |
| Beta-carotene | 0.000 µg | — | |
| Biotin (Vitamin B7) | 5.40 µg | 11% | |
| Retinol (vitamin A) | 0.000 µg | 0% |
* % Daily Value is the proportion of an adult
EU Nutrient Reference Value (NRV) supplied by 100g of this food.
NRVs are the labelling standard — the same basis as the “%RI” figures printed on
food packaging — so these percentages are directly comparable with a shop label.
They are a single adult figure and do not vary by age or sex, which is why they
sometimes differ from UK dietary reference values: the NRV for vitamin C is 80mg
where the UK RNI is 40mg. When Nutriofia assesses your own intake in the
reports and trackers, it uses the age- and sex-specific UK values instead.
Fibre is shown without a percentage. Our fibre values use the UK
Englyst NSP method, while the published 30g daily goal is an AOAC figure — the two
are measured differently and a single percentage would mislead.
How we source and normalise our data →