Nutritional value and chemical composition.
The table shows the content of nutrients (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams edible part.
| Nutrient | Quantity | Norm** | % of the norm in 100 g | % of the norm in 100 kcal | 100% normal |
| Caloric value | 83 kCal | 1684 kCal | 4.9% | 5.9% | 2029 g |
| Proteins | 3.08 g | 76 g | 4.1% | 4.9% | 2468 g |
| Fats | 0.24 g | 56 g | 0.4% | 0.5% | 23333 g |
| Carbohydrates | 14.08 g | 219 g | 6.4% | 7.7% | 1555 g |
| Alimentary fiber | 4.5 g | 20 g | 22.5% | 27.1% | 444 g |
| Water | 77.76 g | 2273 g | 3.4% | 4.1% | 2923 g |
| Ash | 0.34 g | ~ | |||
| Vitamins | |||||
| beta Carotene | 0.001 mg | 5 mg | 500000 g | ||
| Lutein + Zeaxanthin | 54 μg | ~ | |||
| Vitamin B1, thiamine | 0.057 mg | 1.5 mg | 3.8% | 4.6% | 2632 g |
| Vitamin B2, riboflavin | 0.028 mg | 1.8 mg | 1.6% | 1.9% | 6429 g |
| Vitamin B4, choline | 6.9 mg | 500 mg | 1.4% | 1.7% | 7246 g |
| Vitamin B5, pantothenic | 0.344 mg | 5 mg | 6.9% | 8.3% | 1453 g |
| Vitamin B6, pyridoxine | 0.083 mg | 2 mg | 4.2% | 5.1% | 2410 g |
| Vitamin B9, folate | 18 μg | 400 μg | 4.5% | 5.4% | 2222 g |
| Vitamin E, alpha tocopherol, TE | 0.01 mg | 15 mg | 0.1% | 0.1% | 150000 g |
| Vitamin K, phylloquinone | 0.5 μg | 120 μg | 0.4% | 0.5% | 24000 g |
| Vitamin PP, NE | 1 mg | 20 mg | 5% | 6% | 2000 g |
| Betaine | 83.4 mg | ~ | |||
| Macronutrients | |||||
| Potassium, K | 68 mg | 2500 mg | 2.7% | 3.3% | 3676 g |
| Calcium, Ca | 10 mg | 1000 mg | 1% | 1.2% | 10000 g |
| Magnesium, Mg | 32 mg | 400 mg | 8% | 9.6% | 1250 g |
| Sodium, Na | 5 mg | 1300 mg | 0.4% | 0.5% | 26000 g |
| Sulfur, S | 30.8 mg | 1000 mg | 3.1% | 3.7% | 3247 g |
| Phosphorus, P | 40 mg | 800 mg | 5% | 6% | 2000 g |
| Trace Elements | |||||
| Iron, Fe | 0.96 mg | 18 mg | 5.3% | 6.4% | 1875 g |
| Manganese, Mn | 0.609 mg | 2 mg | 30.5% | 36.7% | 328 g |
| Copper, Cu | 75 μg | 1000 μg | 7.5% | 9% | 1333 g |
| Selenium, Se | 0.6 μg | 55 μg | 1.1% | 1.3% | 9167 g |
| Zinc, Zn | 0.57 mg | 12 mg | 4.8% | 5.8% | 2105 g |
| Digestible carbohydrates | |||||
| Mono- and disaccharides (sugars) | 0.1 g | max 100 г | |||
| Essential Amino Acids | |||||
| Arginine * | 0.144 g | ~ | |||
| valine | 0.139 g | ~ | |||
| Histidine * | 0.071 g | ~ | |||
| Isoleucine | 0.114 g | ~ | |||
| leucine | 0.208 g | ~ | |||
| lysine | 0.085 g | ~ | |||
| methionine | 0.048 g | ~ | |||
| threonine | 0.089 g | ~ | |||
| tryptophan | 0.048 g | ~ | |||
| phenylalanine | 0.145 g | ~ | |||
| Replaceable amino acids | |||||
| alanine | 0.109 g | ~ | |||
| Aspartic acid | 0.158 g | ~ | |||
| glycine | 0.124 g | ~ | |||
| Glutamic acid | 0.973 g | ~ | |||
| Proline | 0.32 g | ~ | |||
| serine | 0.145 g | ~ | |||
| tyrosine | 0.09 g | ~ | |||
| Cysteine | 0.071 g | ~ | |||
| Saturated fatty acids | |||||
| Saturated fatty acids | 0.042 g | max 18.7 г | |||
| 8: 0 Caprylic | 0.002 g | ~ | |||
| 16: 0 Palmitic | 0.037 g | ~ | |||
| 18: 0 Stearin | 0.002 g | ~ | |||
| Monounsaturated fatty acids | 0.031 g | min 16.8 г | 0.2% | 0.2% | |
| 16: 1 Palmitoleic | 0.001 g | ~ | |||
| 18: 1 Olein (omega-9) | 0.03 g | ~ | |||
| Polyunsaturated fatty acids | 0.098 g | from 11.2 to 20.6 | 0.9% | 1.1% | |
| 18: 2 Linoleic | 0.094 g | ~ | |||
| 18: 3 Linolenic | 0.004 g | ~ | |||
| Omega-3 fatty acids | 0.004 g | from 0.9 to 3.7 | 0.4% | 0.5% | |
| Omega-6 fatty acids | 0.094 g | from 4.7 to 16.8 | 2% | 2.4% |
The energy value is 83 kcal.
- cup = 182 g (151.1 kCal)
- tbsp = 8.4 g (7 kCal)
Bulgur cooked rich in vitamins and minerals such as: manganese – 30,5%
- Manganese participates in the formation of bone and connective tissue, is part of the enzymes involved in the metabolism of amino acids, carbohydrates, catecholamines; essential for the synthesis of cholesterol and nucleotides. Insufficient consumption is accompanied by a slowdown in growth, disorders in the reproductive system, increased fragility of bone tissue, disorders of carbohydrate and lipid metabolism.
Tags: calorie content 83 kcal, chemical composition, nutritional value, vitamins, minerals, how Bulgur is useful, cooked, calories, nutrients, useful properties of Bulgur, cooked