Plant Source
May lack some essential amino acids. Good to pair with variety.
Raw Bulgur
Raw Bulgur (Raw) contains 12.3g of protein per 100g, with 1.3g fat, 75.9g carbohydrates, and 342 calories. This makes it a moderate protein source. Source: USDA FoodData Central.
USDA FoodData Central #170688 · Data as of Jan 2026 · All values per 100g
Bulgur, dry
Low FatHigh FiberLow Sugar
| Nutrient | Amount per 100g |
|---|---|
| Protein | 12.3 g |
| Calories | 342 kcal |
| Total fat | 1.3 g |
| Carbohydrates | 75.9 g |
| Saturated fat | 0.232 g |
| Cholesterol | 0 mg |
| Fiber | 12.5 g |
| Sugars | 0.41 g |
| Sodium | 17 mg |
| Potassium | 410 mg |
How protein-efficient is Raw Bulgur?
Protein Energy
Low Protein14%
of calories from protein
Low. This is mostly an energy source (carbs/fats), with a little bit of protein added.
Fat Ratio
9.2
grams protein per 1g fat
Lean. A healthy balance of protein and fat.
Calories for 30g
835
calories
Very expensive. eating 835 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)0.232g / 20g*
Cholesterol (Limit)0mg / 300mg*
Healthy Fats (Mono + Poly)0.7g / ~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
Good for Recovery Sodium
17mg
Electrolyte
Potassium
HIGH
410mg
Electrolyte
Magnesium
164mg
Recovery
Iron
2.46mg
Energy
*Electrolytes support hydration and muscle contraction.
Raw
12.3g
Cooked
3.1g
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Source: USDA FoodData Central
Verified: 2026-01-05