Bulgur is processed cereal derived from cooked and dried durum wheat sliced into small pieces. Its spread in Mediterranean countries, mostly in Turkish, Arabic and Greek cuisine. This ingredient has long tradition from pre antic time. Today is very popular among vegetarians because of its nutritional values.

Bulgur tastes delicious and is easily prepared, so you can prepare soups, sauces, salads, and a great match combined with meat (see meatballs). Considered one of the healthiest grains, its consumption contributes to the reduction of total cholesterol, LDL cholesterol, triglycerides and insulin levels thus reducing the risk of heart disease. It recommended during the diet because carbohydrates and dietary fibers also help in the fight against cancer, diabetes and heart disease.

Nutritional value per 100 g (3.5 oz)

  • Energy 1,430 kJ (342 kcal)
  • Carbohydrates 75.87 g
    • sugars 0.41 g
    • dietary fiber 18.3 g
  • Fat 1.33 g
  • Protein 12.29 g
  • Vitamins
    • Retinol (a) 0 μg (0% of dose)
    • Thiamine (B1) 0.232 mg (20%)
    • Riboflavin (B2) 0.115 mg (10%)
    • Niacin (B3) 5.114 mg (34%)
    • Vitamin B6 0.342 mg (26%)
    • Folic acid (B9) 27 μg (7%)
    • Vitamin C 0 mg (0%)
    • Vitamin E 0.06 mg (0%)
  • Minerals
    • Calcium 35 mg (4%)
    • Iron 2.46 mg (19%)
    • Magnesium 164 mg (46%)
    • Phosphorus 300 mg (43%)
    • Potassium 410 mg (9%)
    • Zinc 1.93 mg (20%)
  • Other Constituents
    • water 9 g