Bulgur Salad
Bulgur Salad is a refreshing and hearty dish made from cooked, cracked wheat berries that are typically tossed with fresh vegetables like tomatoes, cucumbers, and parsley, along with herbs, lemon juice, and olive oil. It is a staple in Middle Eastern and Mediterranean cuisines, often served as a side dish or light meal.
🍳 View the full Bulgur Salad recipe →
🍽️ Nutrition at a glance
This salad is a good source of complex carbohydrates and dietary fiber, providing sustained energy and promoting digestive health. A typical serving contains around 200-300 calories, with moderate protein from the bulgur and healthy fats from olive oil.
Nutrition breakdown
| Calories | 220 kcal |
| Protein | 5 g |
| Carbs | 38 g |
| Fat | 5 g |
| Fiber | 8 g |
| Sugar | 4 g |
| Sodium | 300 mg |
| Potassium | 350 mg |
| Magnesium | 60 mg |
| Iron | 2.5 mg |
| Phosphorus | 150 mg |
| Manganese | 1.8 mg |
| Vitamin B6 | 0.2 mg |
| Folate | 40 mcg |
| Zinc | 1.5 mg |
Per 1 cup (200 g) · estimated, varies by recipe
💡 What's interesting
Bulgur is one of the earliest processed foods, with evidence of its use dating back thousands of years in the ancient Fertile Crescent. Nutritionally, it has a lower glyc index than many other grains, making it a smart choice for blood sugar management.
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AI estimate may be inaccurate · Terms