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Nutritional Information

1 cup cooked, bulgur

  • Calories 112
  • Calories from Fat 2.88
  • Amount%DV
  • Total Fat 0.32g0%
  • Saturated Fat 0.057g0%
  • Monounsaturated Fat 0.042g
  • Polyunsaturated Fat 0.131g
  • Cholestreol 0mg0%
  • Sodium 296mg12%
  • Potassium 92mg3%
  • Total Carbohydrate 24.95g8%
  • Dietary Fiber 6.1g24%
  • Sugars 0.14g
  • Protein 4.13g8%
  • Calcium 1mg0%
  • Iron 7mg39%
  • Vitamin A 0%
  • Vitamin C 0%

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Bulgur on Wikipedia:


Bulgur (also bulghur or burghul)[1](from Turkish bulgur [2], known as πλιγούρι, pligoúri, in Greek, bollgur in Albanian and as burghul (برغل) in Arabic) is a cereal food made from several different wheat species, but most often from durum wheat.



Parboiling of bulgur in central Turkey

Bulgur for human consumption is usually sold parboiled, dried and partially de-branned. Bulgur is a whole grain. 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 Turkish, Middle Eastern, Indian and Mediterranean dishes. It has a light, nutty flavor. In the United States bulgur is produced in four distinct grinds or sizes (#1 Fine, #2 Medium, #3 Coarse and #4 Extra Coarse grinds.) It can be found in both conventional and organic forms.

Bulgur can be used in pilafs, soups, bakery goods, or as stuffing. In breads it adds a whole grain component. It is also a main ingredient in tabbouleh salad and kibbeh. Its high nutritional value makes it a good substitute for rice or couscous. In Indian cuisine, bulgur or daliya is also used as a cereal with milk and sugar.

In Turkey, it is prepared as pilaf in chicken stock, with or without sauteed noodles, or cooked with tomatoes, onions and red pepper. A variety of mezes and main dishes are also prepared with bulgur such as çiğ köfte, içli köfte, kısır and ezogelin soup. In Cyprus it is used to make koupes (also known as bulgur koftesi), a variety of kibbeh. It also forms the base of a soup, tarhana, which is made with yogurt to which hellim/halloumi has been added.

Nutrition facts

Bulgur is more nutritious than rice and couscous, because it contains more fiber, more vitamins and minerals, and has a lower glycemic index than white rice or couscous [3]. Bulgur has a glycemic index of 46.

100 grams unprepared bulgur contains approximately:

Energy: 1500 kJ (360 kcal) Dietary fiber: 8 g Protein: 12.5 g Carbohydrate: 69 g whereof 0.8 g sugars Fat: 1.75 g whereof 0.2 g saturated fat Potassium: 410mg [4]

See also

Einkorn wheat Vegetarian cuisine


^ ^ Merriam-Webster Online - Bulgur ^ [1] ^ USDA - Potassium Content of Selected Foods (Sorted by K Content)

External links

Wikimedia Commons has media related to: Bulgur World's Oldest Cooked Cereal Was Instant v â€¢ d â€¢ e Wheat resources History domestication  Â· Neolithic Revolution  Â· Tell Abu Hureyra  Â· Evolution: Triticeae Types of wheat wheat taxonomy  Â· Common / Bread  Â· Durum  Â· Einkorn  Â· Emmer  Â· Kamut  Â· Norin 10  Â· Red Fife  Â· Spelt  Â· winter wheat Agronomy wheat diseases (List)  Â· wheat mildew  Â· physiological and molecular wheat breeding Trade Australian Wheat Board  Â· Canadian Wheat Board  Â· wheat pool  Â· International Wheat Council  Â· International wheat production statistics  Â· peak wheat  Â· protein premium Parts straw  Â· kernel  Â· germ  Â· husk  Â· bran  Â· gluten Basic preparations None: wheatberry  Â· Milling: cracked wheat, farina / semolina / wheat meal, wheat flour (types of wheat flour), etc.  Â· Parboiling: bulgur As an ingredient bread  Â· flatbread  Â· crackers  Â· wheat gluten  Â· pasta  Â· couscous  Â· wheat beer Associated diseases: Coeliac disease  Â· Exercise-induced anaphylaxis  Â· Other Uses: Wheat pasting  Â· Wheat germ oil related concepts plant breeding  Â· whole grain vs. refined grains  Â· staple food  Â· grain trade  Â· bread riot Further information v â€¢ d â€¢ e Turkish cuisine Category articles â€¢ Stub articles List of Turkish desserts â€¢ List of Turkish soups v â€¢ d â€¢ e Cuisine of Cyprus Mezedhes Fattoush Â· Falafel Â· Hummus Â·