Nutrients in Bulgur
In one serving: 1 cup cooked
Share of the daily amount
| Nutrient | Amount | women 19–50 | men 19–50 |
|---|---|---|---|
| Magnesium | 58 mg | 19% | 14% |
| Copper | 140 mcg | 16% | 16% |
| Zinc | 1 mg | 13% | 9.1% |
| Vitamin B6 (pyridoxine) | 0.15 mg NIH | 12% | 12% |
| Iron | 1.7 mg | 9.4% | 21% |
| Vitamin B9 (folate / folic acid) | 33 mcg DFE | 8.3% | 8.3% |
| Vitamin B3 (niacin) | 0.9 mg NE NIH | 6.4% | 5.6% |
Values marked NIH were checked against the food tables of the NIH Office of Dietary Supplements; the others are approximate and unchecked. Real foods vary with variety, brand, soil and cooking.
Dishes that use it
- Beef and bean stew with bulgur
- Bulgur with chickpeas, molokhia and tomato
- Grilled kofta with bulgur and parsley salad
- Chicken with bulgur, carrot and yogurt
- Grilled mackerel with bulgur and tomato-parsley salad
- Tabbouleh with hummus and whole-wheat bread
- Bulgur soup with chicken and carrot
- Yogurt with bulgur and chickpeas
- Dates and water, then bulgur soup with tomato
- Upma (semolina-style bulgur) with vegetables and a banana
- Freekeh-style bulgur with chicken and almonds
- Lentil kibbeh-style patties with salad
General information for healthy people. It does not diagnose, treat or replace advice from a doctor, pharmacist or dietitian. Not reviewed by a clinician.
Page updated: 2026-10-08 · By Prof. E. Shalaan, Applied Sciences and AI (ASAI)