Bulgur, cooked

Plant foods · Grains · Cereal grains & pasta

g
Macronutrients 65 / 100 How is this scored?

Composition

Energy

Protein 3.1 g · 12 kcal/100g
Fat 0.2 g · 2 kcal/100g
Carbs 18.6 g · 74 kcal/100g
Fiber 4.5 g
Water 78 g
Total energy 83 kcal

Energy is predominantly from carbs (84%); EFSA recommends 45–60% for a balanced diet

Fat quality 65 / 100 How is this scored?
Total fat
0.2g
Saturated
0.0g
Monounsat.
0.0g
Polyunsat.
0.1g
Omega-6
0.09g

Saturated fat is 0.5% of energy, within the WHO limit of 10%.

Protein quality 61 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 100%
Lysine 61%
Methionine + Cysteine 100%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 100%

Limiting amino acid is Lysine (61% of FAO reference). Combining with complementary protein sources raises the overall score.

Micronutrients 23 / 100 How is this scored?

Vitamins

Vitamin A 0 µg
Vitamin C 0.0 mg
Vitamin D 0.0 µg
Vitamin E 0.0 mg
Vitamin K 1 µg
Thiamin (B1) 0.06 mg
Riboflavin (B2) 0.03 mg
Niacin (B3) 1.0 mg
Pantothenic (B5) 0.3 mg
Vitamin B6 0.08 mg
Folate (B9) 18 µg
Vitamin B12 0.00 µg

Minerals

Calcium 10 mg
Iron 1.0 mg
Magnesium 32 mg
Phosphorus 40 mg
Potassium 68 mg
Sodium 5 mg
Zinc 0.6 mg
Copper 0.08 mg
Manganese 0.61 mg
Selenium 0.6 µg

Notable source of Manganese (30% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.