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Nutritional Value of Bulgur Wheat

Bulgur is a cereal grain that has been used as a food staple for several years as it provides an inexpensive source of low-fat protein, making it a healthy nutritious addition to a low-calorie meal plan. Bulgur is actually whole wheat kernel that is cooked and dried and then made available for consumption. It is a super food for controlling blood sugar levels because of the low glycemic index. Low in calories and fat and rich in protein and fiber, bulgur is one of the most important foods that provide nutrients and bulk to fill one up without adding pounds. Therefore, it must be included in the daily diet menu to lose weight. A cup bulgur contains less fat, fewer calories, and more than twice the insoluble fiber of brown rice.


  • High fiber content: One of the things that stand out about bulgur is its high fiber content. Two cups of cooked bulgur contain more than 10 grams fiber. Dietary fiber brings multiple benefits to the body.
  • Macronutrient profile: carbohydrates, fat and protein are the macronutrients that provide the body enormous energy and support the functions of the brain. Bulgur is rich in slow-digesting, complex carbs. It contains the huge amount of protein and is extremely low in fat.
  • Potassium: potassium is a mineral that promotes heart function, strengthens the bones and aids in the contractions of muscles. One cup bulgur contains 124 milligrams potassium.
  • High in iron: Iron is mainly found in animal meats, but bulgur has a generous amount of iron.
  • Zinc content:  Zinc is an essential mineral that helps with protein synthesis, immunity boosting and cell division. Whole grains like bulgur has huge amounts of zinc. One cup bulgur contains just over 1 milligram zinc.
  • Niacin: vitamin B3 is commonly known as niacin. This vitamin helps break down protein and fat for the energy, and it is also important for the production of sex hormones. One cup bulgur contains just over 1 milligram niacin.