Iron in Bulgur, dry, raw

2.6 mg

33% of the RDA for adult men (8 mg) , 15% of the RDA for adult women (18 mg) · UL: 45 mg

Also high in Manganese > 97% Dietary Fiber > 95% Magnesium > 94% Full food profile

All tracked nutrients in this food

Nutrient Per 100g Percentile
Macronutrients
Dietary Fiber 11.7 g
> 95%
Carbohydrate 75.9 g
> 92%
Protein 11.8 g
> 55%
Vitamins
Thiamine (B1) 0.2 mg
> 76%
Vitamin B6 0.2 mg
> 59%
Niacin (B3) 5.2 mg
> 55%
Biotin (B7) 5.5 µg
> 54%
Minerals
Manganese 2.6 mg
> 97%
Magnesium 118.9 mg
> 94%
Copper 0.4 mg
> 90%
Phosphorus 312.1 mg
> 90%
Potassium 358.3 mg
> 78%
Zinc 2.1 mg
> 66%
Calcium 34.1 mg
> 62%

Top sources of Iron

Spices, thyme, dried 123.6 mg Spices, basil, dried 89.8 mg Spearmint, dried 87.5 mg Spices, marjoram, dried 82.7 mg Whale, beluga, meat, dried (Alaska Native) 72.3 mg Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes 67.7 mg Babyfood, cereal, oatmeal, with honey, dry 67.2 mg Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry 66.4 mg Spices, cumin seed 66.4 mg Babyfood, cereal, oatmeal, dry fortified 64.1 mg
See full Iron rankings Grains rankings
Iron in foods Bulgur, dry, raw Per 100g · USDA FoodData Central