Plant Source
May lack some essential amino acids. Good to pair with variety.
Raw Bulgur
Bulgur, dry
Low FatHigh FiberLow Sugar
🌾
12.3g
Protein per 100g
342
Calories
1.3g
Total Fat
75.9g
Carbs
Quality Score
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.
Health & Recovery 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
Similar High-Protein Foods
Source: USDA FoodData Central
Verified: 2026-01-05