Nutrition Facts
Serving Size: 100g
Calories347
Total Fat0.2g
Saturated Fat0.0g
Total Carbs18.6g
Fiber4.5g
Sugars0.1g
Protein3.1g
Macro Breakdown
Health Scores (0-10)
10.0
Metabolic
6.8
Inflammation
8.7
Hormonal
7.7
Gut Health
5.2
Skin Health
5.0
Brain Health
8.9
Bone Health
8.2
Sleep
6.1
Exercise
6.8
Longevity
5.2
Detox
5.5
Immunity
6.8
Pral
5.4
Satiety
0.0
Nutrient Density
5.0
Bioavailability
10.0
Electrolyte
5.4
Methylation
Complete Nutrient Profile
| Nutrient | Amount / 100g | % Daily Value |
|---|---|---|
| Energy Kcal | 347.0 kJ | — |
| Protein | 3.1 g | 6% DV |
| Total Fat | 0.2 g | — |
| Carbohydrate | 18.6 g | 7% DV |
| Fiber | 4.5 g | 16% DV |
| Sugar | 0.1 g | — |
| Sodium | 5.0 mg | — |
| Calcium | 10.0 mg | 1% DV |
| Iron | 1.0 mg | 5% DV |
| Magnesium | 32.0 mg | 8% DV |
| Phosphorus | 40.0 mg | 3% DV |
| Potassium | 68.0 mg | 1% DV |
| Zinc | 0.6 mg | 5% DV |
| Vitamin B6 | 0.1 mg | 5% DV |
| Folate | 18.0 µg | 5% DV |
| Vitamin E | 0.0 mg | — |
| Vitamin K | 0.5 µg | — |
| Selenium | 0.6 µg | 1% DV |
Fatty Acid Breakdown
| Fatty Acid | Amount / 100g |
|---|---|
| saturated fat | 0.042g |
| monounsaturated fat | 0.031g |
| polyunsaturated fat | 0.098g |
Compare Bulgur, cooked With...
Abiyuch, raw
290 calAcerola juice, raw
96 calAcerola, (west indian cherry), raw
134 calAcorn stew (Apache)
399 calAgave, cooked (Southwest)
563 cal
290 calAcerola juice, raw
96 calAcerola, (west indian cherry), raw
134 calAcorn stew (Apache)
399 calAgave, cooked (Southwest)
563 cal
Health Condition Relevance
Pcos
magnesium, zinc, fiber. Insulin resistance drives 70%+ of PCOS. These nutrients improve insulin sensitivity, reduce androgen.
Gut Health
fiber, zinc. Soluble fiber→SCFA (butyrate) fuels colonocytes. Polyphenols metabolize into anti-inflammatory compo.
Anemia
iron, folate, copper. Iron-deficiency is the most common nutritional deficiency. Vitamin C increases non-heme iron absorpt.
Hormonal & Metabolic Impact
🧬 Magnesium → Testosterone, Cortisol (8% DV)
Reduces SHBG → more free T. Lowers cortisol by suppressing ACTH. Required for vitamin D activation (which also supports T).
🧬 Fiber → Estrogen, Insulin (16% DV)
Binds excess estrogen in gut for excretion (enterohepatic circulation interruption). Slows glucose absorption → lower insulin spikes.
Frequently Asked Questions
How does Bulgur, cooked support gut health?
Bulgur, cooked contains 4.5g of fiber per 100g (16% DV). Fiber feeds beneficial gut bacteria, which produce short-chain fatty acids (butyrate) that reduce inflammation, strengthen the gut barrier, and improve insulin sensitivity.
Does Bulgur, cooked affect hormones?
Yes — Bulgur, cooked is rich in fiber (16% DV), which Binds excess estrogen in gut for excretion (enterohepatic circulation interruption). Slows glucose absorption → lower insulin spikes.. fiber supports Estrogen and Insulin production.
How filling is Bulgur, cooked?
Bulgur, cooked has a satiety score of 5.4/10. The 4.5g fiber adds bulk and slows digestion. This makes it effective for appetite control between meals.