Raw bulgur wheat is cracked and parboiled whole wheat that only needs rehydration to eat. Raw (dry) it shows a concentrated nutrient profile: high in fibre, manganese, iron, and B vitamins. Its pre-cooking means it retains B vitamins more effectively than freshly milled and cooked wheat, and its whole grain status gives it a lower GI than refined wheat products.
Pour boiling water over dry bulgur (1.5:1 ratio), cover and rest 15-20 minutes; no further cooking needed. Fine bulgur rehydrates in 10 minutes; use coarse bulgur for heartier pilafs.
Where Wheat, bulgur, raw Stands Out
Macronutrients per 100g
Glycemic Index & Load
High GI food — causes a rapid rise in blood sugar. Best eaten in small portions combined with lower-GI foods, protein, or fat.
Glycemic Load (GL = GI × carbs ÷ 100) accounts for portion size. A high GL — keep portions modest.
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% | |
| 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 B6 | 0.250 mg | 18% | |
| Thiamin (B1) | 0.250 mg | 23% | |
| Vitamin E (alpha-TE) | 0.140 mg | 1% | |
| Riboflavin (B2) | 0.060 mg | 4% | |
| Vitamin B12 | 0.000 µg | 0% | |
| Vitamin D | 0.000 µg | 0% | |
| Vitamin A (RE) | 0.000 µg | 0% | |
| Vitamin C | 0.000 mg | 0% | |
| Iodine | 0.000 µg | 0% | |
| Polyunsaturated fat (PUFA) | 0.870 g | — | |
| Monounsaturated fat | 0.280 g | — | |
| Sucrose | 1.00 g | — | |
| Fructose | 0.000 g | — | |
| Glucose (dextrose) | 0.000 g | — | |
| Maltose | 0.000 g | — | |
| Cholesterol | 0.000 mg | — | |
| Beta-carotene | 0.000 µg | — | |
| Biotin (Vitamin B7) | 5.40 µg | 11% | |
| Retinol (vitamin A) | 0.000 µg | 0% | |
| Omega-6 (Linoleic acid) | 0.810 g | — | |
| Omega-3 (Alpha-linolenic acid) | 0.050 g | — |
* % 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 →
Phytochemicals
Bioactive plant compounds — not classified as essential nutrients but associated with a range of health benefits.