Bulgur

Bulgur

Bulgur is wheat kernels that have been steamed, dried, and cracked. Often, this grain is not cooked at all, but soaked until tender. Bulgur can be found in fine, medium and coarse granulations.

Like other forms of whole wheat, bulgur is a gluten grain. It good source of protein and magnesium , as well as an excellent source of fiber. Bulgur also contains phytonutrients called lignans.

Glycemic Index=48
Glycemic Load =12

The Benefits

*Excellent Source of: Fiber, Manganese
*Good Source of: Protein, Magnesium
*Preferences: Low Fat, Low Saturated Fat, Low Cholesterol, Low Sodium, Low Sugars, No Fish, No Red Meat, No Pork, No Eggs, No Shellfish, No Nuts, No Seeds, No Soy, No Dairy, No Poultry, No Molds, No Citrus, No Tubers, No Nightshade, No Legumes, No Corn, No Yeast, No Peanuts

Selecting and Storing

Like all grain products, keep bulgur in a sealed package. Store it at room temperature for up to a month, or in the refrigerator or freezer for longer storage.

Nutrition Information(amounts per serving)

Serving Size: 1-cup(s) BULGUR,COOKED

OMEGA-6 / OMEGA-3 RATIO: 24.71

Calories: 151

MACRONUTRIENTS	Amount	% Daily Value*
Total Fat	0.44 g	*
Saturated Fat	0.08 g	*
Monosaturated Fat	0.06 g	*
Polyunsaturated Fat	0.18 g	*
Trans Fat	0 g	*
Essential Fatty Acids (Omega-3)
ALA	7 mg	*
EPA, DHA	0 mg, 0 mg	*
Conjugated linolenic acid (CLA)	0 mg	*
Cholesterol	0 mg	*
Total Carbohydrate	33.8 g	*
Sugars	0.18 g	*
Fiber	8.2 g	*
Protein	5.6 g	*

MICRONUTRIENTS	Amount	% Daily Value*
VITAMINS
Vitamin A	3.6 IU	0%
Vitamin C	0mg	0%
Vitamin D	0 IU	0%
Vitamin E	0.02 IU	0%
Vitamin B6	0.15 mg	8%
Vitamin B12	0 mcg	0%
Vitamin K	0.91 mg	1%
Folate	32.8 mcg	8%
Niacin	1.8 mg	9%
Riboflavin	0.05 mg	3%
Thiamin	0.1 mg	7%
MINERALS
Calcium	18.2 mg	2%
Copper	0.14 mg	7%
Iron	1.8 mg	10%
Magnesium	58.2 mg	15%
Manganese	1.1 mg	55%
Phosphorous	72.8 mg	7%
Potassium	123.8 mg	4%
Selenium	1.1 mcg	2%
Sodium	9.1 mg	0%
Zinc	1 mg	7%
PHYTONUTRIENTS
Alpha-carotene	0 mcg
Beta-carotene	1.8 mcg
Beta-cryptoxanthin	0 mcg
Lutein + zeaxanthin	98.3 mcg
Lycopene	0 mcg

*Notes on Macronutrients: Because your personal nutrition needs are unique, please refer to the information on this site to learn more about your intake of macronutrients (Fats, Carbohydrates & Protein).