Plant Source
May lack some essential amino acids. Good to pair with variety.
Cooked Bulgur
Cooked Bulgur (Cooked) contains 3.1g of protein per 100g, with 0.2g fat, 18.6g carbohydrates, and 83 calories. This makes it a low protein source. Source: USDA FoodData Central.
USDA FoodData Central #170287 · Data as of Jan 2026 · All values per 100g
Bulgur, cooked
Low FatLow Sugar
| Nutrient | Amount per 100g |
|---|---|
| Protein | 3.1 g |
| Calories | 83 kcal |
| Total fat | 0.2 g |
| Carbohydrates | 18.6 g |
| Saturated fat | 0.042 g |
| Cholesterol | 0 mg |
| Fiber | 4.5 g |
| Sugars | 0.1 g |
| Sodium | 5 mg |
| Potassium | 68 mg |
How protein-efficient is Cooked Bulgur?
Protein Energy
Low Protein15%
of calories from protein
Low. This is mostly an energy source (carbs/fats), with a little bit of protein added.
Fat Ratio
12.8
grams protein per 1g fat
Extremely Lean. Almost zero fat content.
Calories for 30g
808
calories
Very expensive. eating 808 calories for protein is like eating a whole meal's worth of energy.
What is the fat, cholesterol and electrolyte profile?
Heart Health
Heart Friendly"Very low in saturated fat."
Saturated Fat (Limit)0.042g / 20g*
Cholesterol (Limit)0mg / 300mg*
Healthy Fats (Mono + Poly)0.1g / ~60g*
Beneficial fats.
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Muscle & Electrolytes
Low Electrolytes Sodium
5mg
Electrolyte
Potassium
68mg
Electrolyte
Magnesium
32mg
Recovery
Iron
0.96mg
Energy
*Electrolytes support hydration and muscle contraction.
Raw
12.3g
Cooked
3.1g
Similar High-Protein Foods
Source: USDA FoodData Central
Verified: 2026-01-05