1 cup (medium) of Bulgur Salad with Tomato and Cucumber (180 g) has 209 calories. That works out to 116 calories per 100 g. It contains 32.8 g of carbs, 5.6 g of protein, 6.7 g of fat and 6.1 g of fiber. Its 1 mg of Manganese covers 43% of the Daily Value. Its glycemic index is 46 (low), so it raises blood sugar slowly.

Bulgur Salad with Tomato and Cucumber Nutrition Facts

Selected: 100 g

116

KCAL / 100G

Carbs

18.2g

· 7% DV

Protein

3.1g

· 6% DV

Fat

3.7g

· 5% DV

Fiber

3.4g

· 12% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 61% · Protein 10% · Fat 29%

Bulgur Salad with Tomato and Cucumber Vitamins & Minerals

Vitamins

Vitamin K

13.5µg · 11% DV

Vitamin C

7.8mg · 9% DV

1.05mg · 7% DV

0.07mg · 6% DV

Minerals

Manganese

1mg · 43% DV

Phosphorus

76mg · 11% DV

Zinc

1mg · 9% DV

Magnesium

34mg · 8% DV

How Nutritious Is Bulgur Salad with Tomato and Cucumber?

Nutrient density

High

62/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

50/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Bulgur Salad with Tomato and Cucumber Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Bulgur Salad with Tomato and Cucumber

To burn the 116 calories in 100 g:

🚶

29min

Walking (5 km/h)

🏃

12min

Running (8 km/h)

🚴

16min

Cycling

🏊

14min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Bulgur Salad with Tomato and Cucumber Processed?

NOVA 2

Minimally Processed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Bulgur Salad with Tomato and Cucumber Contain Allergens?

Contains these allergens:

Gluten yes

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Bulgur Salad with Tomato and Cucumber Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Bulgur Salad with Tomato and Cucumber Fat Profile

SATURATED

0.5g

MONOUNSATURATED

2.25g

POLYUNSATURATED

0.8g

⚖️

Omega 6:3 ratio 14.8:1

Above the ideal 4:1 (14.8:1).

Compare Bulgur Salad with Tomato and Cucumber

🥗vs🍚

Bulgur Salad with Tomato and Cucumber vs Bulgur Pilaf4 kcal fewer per 100 g

→🥗vs🍝

Bulgur Salad with Tomato and Cucumber vs Whole wheat pasta8 kcal fewer per 100 g

→🥗vs🥖

Bulgur Salad with Tomato and Cucumber vs Breadstick294 kcal fewer per 100 g

→🥗vs🥯

Bulgur Salad with Tomato and Cucumber vs Simit224 kcal fewer per 100 g

→

Foods Similar to Bulgur Salad with Tomato and Cucumber

🍚

Bulgur Pilaf

120 kcal

🍝

Whole wheat pasta

124 kcal

🥖

Breadstick

410 kcal

🥯

Simit

340 kcal

🥣

Granola

450 kcal

🍚

Rice Pilaf

150 kcal

🍚

Basmati Rice Pilaf

140 kcal

🍝

Pasta (Boiled)

155 kcal

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026