Please note, the information provided here is approximate. Totals do not include: possible substitutions (i.e. "OR"-ed ingredients), optional ingredients, or ingredients without a measurement (e.g. "to taste").
Learn more about how we calculate nutritional information, and always consult a registered dietician or your physician before embarking on any diet plan which relies on these numbers, and for any other questions.
1 1/2 cups (273g) bulgur wheat |
1 1/4 cups (296g) boiling water |
4 tablespoons (54g) olive oil |
3 tablespoons (46g) lemon juice |
1/2 teaspoon (2g) garlic powder |
1 to taste (0g) salt & pepper |
2 tablespoons (11g) of fresh mint |
3 tablespoons (3g) fresh cilantro |
1 (119g) red bell peppers |
1 bunch (180g) scallions |
1/2 (151g) cucumbers |
1/3 cup (45g) black olives |
2 cups (300g) feta cheese |
1 to taste (67g) lime wedges |
Total | 1 serving | |
Alanine (g) | 0.3 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.1 | 0.0 | 0.0 | 1.9 | n/a | 2 | 1 |
Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
Arginine (g) | 0.4 | n/a | 0.0 | n/a | 0.1 | n/a | 0.0 | n/a | 0.0 | 0.2 | 0.1 | 0.0 | 1.4 | n/a | 2 | 1 |
Ash (g) | 0.9 | 0.3 | 0.0 | 0.1 | 0.1 | n/a | 0.2 | 0.0 | 0.6 | 1.5 | 0.6 | 1.0 | 15.6 | n/a | 21 | 5 |
Aspartic acid (g) | 0.4 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.3 | 0.3 | 0.1 | 0.0 | 2.3 | n/a | 4 | 1 |
Beta-sitosterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.1 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
Calcium (mg) | 27.3 | 8.9 | 0.5 | 2.7 | 1.2 | n/a | 22.7 | 2.0 | 8.3 | 129.6 | 24.1 | 39.4 | 1,479.0 | n/a | 1,746 | 436 |
Calories | 226.6 | 0.0 | 477.4 | 10.1 | 5.1 | n/a | 5.0 | 0.7 | 36.9 | 57.6 | 22.6 | 51.5 | 792.0 | n/a | 1,685 | 421 |
Calories (kj) | 947.3 | 0.0 | 1,997.5 | 41.6 | 21.5 | n/a | 21.0 | 2.9 | 153.5 | 243.0 | 97.8 | 215.3 | 3,309.0 | n/a | 7,050 | 1,763 |
Campesterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
Carbohydrates (g) | 50.7 | 0.0 | 0.0 | 3.2 | 1.1 | n/a | 1.0 | 0.1 | 7.2 | 13.2 | 5.5 | 2.8 | 12.3 | n/a | 97 | 24 |
Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 267.0 | n/a | 267 | 67 |
Copper (mg) | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.1 | 0.1 | n/a | 1 | 0 |
Cystine (g) | 0.2 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.2 | n/a | 0 | 0 |
Dietary Fiber (g) | 12.3 | 0.0 | 0.0 | 0.1 | 0.1 | n/a | 0.8 | 0.1 | 2.5 | 4.7 | 0.8 | 1.4 | 0.0 | n/a | 23 | 6 |
Folate (mcg) | 49.1 | 0.0 | 0.0 | 9.2 | 0.7 | n/a | 12.0 | 1.9 | 54.7 | 115.2 | 10.5 | 0.0 | 96.0 | n/a | 349 | 87 |
Folate, DFE (mcg) | 49.1 | 0.0 | 0.0 | 9.2 | 0.7 | n/a | 12.0 | 1.9 | 54.7 | 115.2 | 10.5 | 0.0 | 96.0 | n/a | 349 | 87 |
Folate, food (mcg) | 49.1 | 0.0 | 0.0 | 9.2 | 0.7 | n/a | 12.0 | 1.9 | 54.7 | 115.2 | 10.5 | 0.0 | 96.0 | n/a | 349 | 87 |
Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
Fructose | n/a | n/a | n/a | 0.5 | 0.0 | n/a | n/a | n/a | 2.7 | n/a | 1.3 | n/a | n/a | n/a | 5 | 1 |
Galactose | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
Glucose (dextrose) | n/a | n/a | n/a | 0.5 | 0.0 | n/a | n/a | n/a | 2.3 | n/a | 1.1 | n/a | n/a | n/a | 4 | 1 |
Glutamic acid (g) | 2.7 | n/a | 0.0 | n/a | 0.1 | n/a | 0.0 | n/a | 0.3 | 0.7 | 0.3 | 0.0 | 7.3 | n/a | 11 | 3 |
Glycine (g) | 0.3 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.2 | 0.0 | 0.0 | 0.3 | n/a | 1 | 0 |
Histidine (g) | 0.2 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.1 | 0.0 | 0.0 | 1.2 | n/a | 1 | 0 |
Hydroxyproline | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
Iron (mg) | 2.6 | 0.0 | 0.3 | 0.0 | 0.1 | n/a | 1.4 | 0.1 | 0.5 | 2.7 | 0.4 | 1.5 | 2.0 | n/a | 11 | 3 |
Isoleucine (g) | 0.3 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.1 | 0.0 | 0.0 | 2.4 | n/a | 3 | 1 |
Lactose | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
Leucine (g) | 0.6 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.2 | 0.0 | 0.0 | 4.2 | n/a | 5 | 1 |
Lysine (g) | 0.2 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.2 | 0.0 | 0.0 | 3.7 | n/a | 4 | 1 |
Magnesium (mg) | 87.4 | 3.0 | 0.0 | 2.7 | 1.2 | n/a | 7.2 | 0.8 | 14.3 | 36.0 | 19.6 | 1.8 | 57.0 | n/a | 231 | 58 |
Maltose | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
Manganese (mg) | 1.7 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.1 | 0.3 | 0.1 | 0.0 | 0.1 | n/a | 2 | 1 |
Methionine (g) | 0.1 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 1.1 | n/a | 1 | 0 |
Monounsaturated Fat (g) | 0.1 | 0.0 | 39.4 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 3.5 | 13.9 | n/a | 57 | 14 |
Niacin (mg) | 2.7 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 1.2 | 0.9 | 0.1 | 0.0 | 3.0 | n/a | 8 | 2 |
Pantothenic acid (mg) | 0.9 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.4 | 0.1 | 0.4 | 0.0 | 2.9 | n/a | 5 | 1 |
Phenylalanine (g) | 0.4 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.1 | 0.1 | 0.0 | 0.0 | 2.0 | n/a | 3 | 1 |
Phosphorus (mg) | 109.2 | 0.0 | 0.0 | 3.7 | 6.4 | n/a | 6.8 | 1.4 | 30.9 | 66.6 | 36.1 | 1.3 | 1,011.0 | n/a | 1,274 | 318 |
Phytosterols | n/a | n/a | 119.3 | n/a | 0.1 | n/a | 1.1 | 0.2 | n/a | n/a | 21.1 | n/a | n/a | n/a | 142 | 35 |
Polyunsaturated Fat (g) | 0.3 | 0.0 | 5.7 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.4 | 1.8 | n/a | 8 | 2 |
Potassium (mg) | 185.6 | 3.0 | 0.5 | 47.1 | 18.5 | n/a | 52.2 | 15.6 | 251.1 | 496.8 | 221.2 | 3.6 | 186.0 | n/a | 1,481 | 370 |
Proline (g) | 0.9 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.2 | 0.0 | 0.0 | 4.1 | n/a | 5 | 1 |
Protein (g) | 8.4 | 0.0 | 0.0 | 0.2 | 0.3 | n/a | 0.4 | 0.1 | 1.2 | 3.3 | 1.0 | 0.4 | 42.6 | n/a | 58 | 14 |
Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 375.0 | n/a | 375 | 94 |
Riboflavin (mg) | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 2.5 | n/a | 3 | 1 |
Saturated Fat (g) | 0.1 | 0.0 | 7.5 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.6 | 44.8 | n/a | 53 | 13 |
Selenium (mcg) | 1.6 | 0.0 | 0.0 | 0.0 | 0.4 | n/a | n/a | 0.0 | 0.1 | 1.1 | 0.5 | 0.4 | 45.0 | n/a | 49 | 12 |
Serine (g) | 0.4 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.1 | 0.1 | 0.0 | 0.0 | 3.5 | n/a | 4 | 1 |
Sodium (mg) | 13.7 | 8.9 | 1.1 | 0.5 | 0.9 | n/a | 3.4 | 1.4 | 4.8 | 28.8 | 3.0 | 329.0 | 3,348.0 | n/a | 3,743 | 936 |
Starch | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | 1.2 | n/a | n/a | n/a | 1 | 0 |
Stigmasterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.1 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
Sucrose | n/a | n/a | n/a | 0.2 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
Sugar (g) | 0.3 | 0.0 | 0.0 | 1.2 | 0.0 | n/a | n/a | 0.0 | 5.0 | 4.2 | 2.5 | 0.0 | 12.3 | n/a | 25 | 6 |
Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
Thiamin (mg) | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.5 | n/a | 1 | 0 |
Threonine (g) | 0.2 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.1 | 0.0 | 0.0 | 1.9 | n/a | 2 | 1 |
Tocopherol, alpha (mg) | 0.0 | 0.0 | 7.7 | 0.1 | 0.0 | n/a | n/a | 0.1 | 1.9 | 1.0 | 0.0 | 0.7 | 0.5 | n/a | 12 | 3 |
Tocopherol, beta | n/a | n/a | 0.1 | n/a | 0.0 | n/a | n/a | n/a | 0.1 | n/a | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
Tocopherol, delta | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
Tocopherol, gamma | n/a | n/a | 0.4 | n/a | 0.0 | n/a | n/a | n/a | 0.2 | n/a | 0.0 | 0.0 | n/a | n/a | 1 | 0 |
Total Fat (g) | 0.7 | 0.0 | 54.0 | 0.1 | 0.0 | n/a | 0.1 | 0.0 | 0.4 | 0.3 | 0.2 | 4.8 | 63.8 | n/a | 124 | 31 |
Trans-monoenoic Fat | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
TransFatty acids | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
Tryptophan (g) | 0.1 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.6 | n/a | 1 | 0 |
Tyrosine (g) | 0.2 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.1 | 0.0 | 0.0 | 2.0 | n/a | 2 | 1 |
Valine (g) | 0.4 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.1 | 0.0 | 0.0 | 3.2 | n/a | 4 | 1 |
Vitamin A, IU (IU) | 5.5 | 0.0 | 0.0 | 2.7 | 0.0 | n/a | 462.2 | 202.4 | 3,725.9 | 1,794.6 | 158.0 | 180.4 | 1,266.0 | n/a | 7,798 | 1,949 |
Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 23.1 | 10.1 | 186.8 | 90.0 | 7.5 | 9.0 | 375.0 | n/a | 702 | 175 |
Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 5.1 | n/a | 5 | 1 |
Vitamin B-6 (mg) | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.3 | 0.1 | 0.1 | 0.0 | 1.3 | n/a | 2 | 1 |
Vitamin C (mg) | 0.0 | 0.0 | 0.0 | 17.7 | 0.0 | n/a | 1.5 | 0.8 | 152.0 | 33.8 | 4.2 | 0.4 | 0.0 | n/a | 210 | 53 |
Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 48.0 | n/a | 48 | 12 |
Water (g) | 212.3 | 296.0 | 0.0 | 42.2 | 0.1 | n/a | 9.8 | 2.8 | 109.7 | 161.7 | 143.3 | 35.8 | 165.7 | n/a | 1,179 | 295 |
Zinc (mg) | 1.6 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.3 | 0.7 | 0.3 | 0.1 | 8.6 | n/a | 12 | 3 |
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