Bulgur, dry

Plant foods · Grains · Cereal grains & pasta

g
Macronutrients 67 / 100 How is this scored?

Composition

Energy

Protein 12.3 g · 49 kcal/100g
Fat 1.3 g · 12 kcal/100g
Carbs 75.9 g · 303 kcal/100g
Fiber 12.5 g
Water 9 g
Total energy 342 kcal

Energy is predominantly from carbs (83%); EFSA recommends 45–60% for a balanced diet

Fat quality 65 / 100 How is this scored?
Total fat
1.3g
Saturated
0.2g
Monounsat.
0.2g
Polyunsat.
0.5g
Omega-6
0.52g

Saturated fat is 0.6% 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 59 / 100 How is this scored?

Vitamins

Vitamin A 0 µg
Vitamin C 0.0 mg
Vitamin D 0.0 µg
Vitamin E 0.1 mg
Vitamin K 2 µg
Thiamin (B1) 0.23 mg
Riboflavin (B2) 0.12 mg
Niacin (B3) 5.1 mg
Pantothenic (B5) 1.0 mg
Vitamin B6 0.34 mg
Folate (B9) 27 µg
Vitamin B12 0.00 µg

Minerals

Calcium 35 mg
Iron 2.5 mg
Magnesium 164 mg
Phosphorus 300 mg
Potassium 410 mg
Sodium 17 mg
Zinc 1.9 mg
Copper 0.34 mg
Manganese 3.05 mg
Selenium 2.3 µg

Notable source of Manganese (152% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.