Bulgur has 342 kcal and 12.5 g fiber per 100 g dry. Pre-cooked and dried during production, bulgur rehydrates in 10 minutes – the fastest whole grain to prepare. Fiber provides roughly 2 kcal/g instead of 4, so the real energy is lower than the 342 kcal label. Sourdough fermentation reduces phytic acid by 62% (Lopez et al., J Agric Food Chem 2001), improving mineral absorption.
How should I track Bulgur, dry?
Bulgur, dry is high in fiber. The key to tracking Bulgur, dry is knowing whether you are logging dry or cooked weight. Grains absorb 2–3 times their weight in water during cooking, so 80 g of dry rice becomes about 200 g cooked. Mixing up dry and cooked values can throw your calorie count off by 200–300%. A meta-analysis (Reynolds et al., Lancet 2019) linked higher whole grain intake to reduced mortality — but only accurate tracking captures the real intake. Weigh on a kitchen scale before cooking and use the matching nutrition values.