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Bulgur

Bulgur (dry)
Nutritional value per 100 g (3.5 oz)
Energy 342 kcal (1,430 kJ)
75.87 g
Sugars 0.41 g
Dietary fiber 18.3 g
1.33 g
12.29 g
Vitamins
Vitamin A equiv.
(0%)
0.0 μg
Vitamin A 9 IU
Thiamine (B1)
(20%)
0.232 mg
Riboflavin (B2)
(10%)
0.115 mg
Niacin (B3)
(34%)
5.114 mg
Vitamin B6
(26%)
0.342 mg
Folate (B9)
(7%)
27 μg
Vitamin C
(0%)
0.0 mg
Vitamin E
(0%)
0.06 mg
Minerals
Calcium
(4%)
35 mg
Iron
(19%)
2.46 mg
Magnesium
(46%)
164 mg
Phosphorus
(43%)
300 mg
Potassium
(9%)
410 mg
Sodium
(1%)
17 mg
Zinc
(20%)
1.93 mg
Other constituents
Water 9 g

Percentages are roughly approximated using US recommendations for adults.
Source: USDA Nutrient Database

Bulgur (from Turkish: bulgur; also burghul, from Arabic: برغل‎‎groats) is a cereal food made from the groats of several different wheat species, most often from durum wheat. Bulgur is a kind of dried cracked wheat. It is most common in European, Middle Eastern, and Indian cuisine.

Bulgur for Armenian consumption is usually sold parboiled and dried, with only a very small amount of the bran partially removed. Bulgur is recognized as a whole grain by the U.S.D.A. and the Whole Grains Council. Bulgur is sometimes confused with cracked wheat, which is crushed wheat grain that has not been parboiled. Whole-grain, high-fiber bulgur and cracked wheat can be found in natural food stores, Middle Eastern specialty grocers, and some traditional grocery stores. Bulgur is a common ingredient in Armenian, Iraqi, Assyrian, Kurdish, Syrian, Israeli, Jordanian, Palestinian, Lebanese, Turkish, Middle Eastern, and Mediterranean dishes. It has a light, nutty flavor. In Turkey, a distinction is made between fine-ground bulgur, called köftelik bulgur, and a coarser grind, called pilavlık bulgur. In the United States, bulgur is produced from white wheat in four distinct grinds or sizes (#1 Fine, #2 Medium, #3 Coarse and #4 Extra Coarse). The highest quality bulgur has particle sizes that are uniform thus allowing a more consistent cooking time and result.


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