17 Fit Food calories Grains, legumes and flour
Bulgur calories and nutrition facts
Per 100 g: 342 kcal — 12.3 g protein, 1.3 g fat and 75.9 g carbs.
Bulgur is wheat that has been parboiled, dried and cracked, which is why it cooks in minutes or simply soaks in hot water for tabbouleh and Turkish kısır. The figures here are for the dry grain, about 342 kcal per 100 g, and a 70 g serving swells into a generous bowl. It’s rich in manganese, magnesium and phosphorus.
- Source of protein
- High in fibre
- Low fat
- Very low salt
- Protein 13%
- Fat 3%
- Carbs 83%
In everyday portions
- Typical serving · 70 g 239 kcal
- 100 kcal is 29 g this much of it gives 100 kcal
- 20 g of protein is 165 g this much to eat for 20 g of protein
- Energy density Medium 3.4 kcal per gram: the lower it is, the more food you get for the same calories
Nutrition per 100 g
The percentage is the share of an adult’s daily reference intake set by the EU (Regulation 1169/2011).
Energy and macros
- Energy 342 kcal 17%
- Protein 12.3 g 25%
- Fat 1.3 g 2%
- Carbs including fibre 75.9 g 29%
- Fibre 12.5 g
- Salt 0.04 g <1%
Where the calories come from
- Protein 13%
- Fat 3%
- Carbs 83%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 0 µg 0%
- Vitamin D 0 µg 0%
- Vitamin E 0.06 mg <1%
- Vitamin K 1.9 µg 3%
- Vitamin C 0 mg 0%
- Vitamin B1 (thiamin) 0.232 mg 21%
- Vitamin B2 (riboflavin) 0.115 mg 8%
- Vitamin B3 (niacin) 5.1 mg 32%
- Vitamin B5 (pantothenic acid) 1 mg 17%
- Vitamin B6 0.342 mg 24%
- Folate (B9) 27 µg 14%
- Vitamin B12 0 µg 0%
- Choline 28.1 mg
Minerals
- Potassium 410 mg 20%
- Calcium 35 mg 4%
- Phosphorus 300 mg 43%
- Magnesium 164 mg 44%
- Iron 2.5 mg 18%
- Zinc 1.9 mg 19%
- Copper 0.335 mg 34%
- Manganese 3 mg 152%
- Selenium 2.3 µg 4%
- Iodine no data
- Sodium 17 mg <1%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- Source of protein
- High in fibre
- Low fat
- Very low salt
- High in manganese
- High in magnesium
- High in phosphorus
- High in copper
- High in vitamin B3
- Source of vitamin B6
- Source of vitamin B1
- Source of potassium
- Source of zinc
- Source of iron
- Source of vitamin B5
Grains, legumes and flour
Among grains, legumes and flours
The category in the 17 Fit catalog: 157 foods. Compared per 100 g.
- 61% More calories than 61% of grains, legumes and flours.
- 76% More protein than 76% of grains, legumes and flours.
- 90% More fibre than 90% of grains, legumes and flours.
- 89% More manganese than 89% of grains, legumes and flours.
- 89% More magnesium than 89% of grains, legumes and flours.
Similar in composition
The foods with the nearest calories and macros.
- Wheat flour 364 kcal
- Semolina 360 kcal
- Polenta 370 kcal
- Egg noodles 384 kcal
- Oats 379 kcal
- Muesli 370 kcal
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Where these numbers come from
Calories and macros: 17 Fit’s reference values, the same as in the app.
Vitamins and minerals: USDA FoodData Central (SR Legacy, USA).
Carbs are given including fibre.