Bulgur is a whole grain made from cracked wheat that has been parboiled and dried. It is a staple in Middle Eastern and Mediterranean cooking, prized for its nutty flavor, quick cooking time, and impressive nutritional profile. One of its standout minerals is potassium, an essential electrolyte that supports heart function, muscle contractions, and fluid balance.
This calculator helps you estimate the potassium content in any serving of bulgur, whether you measure it dry or cooked, by weight or by volume. Simply enter your serving size, choose the state (dry or cooked) and unit, and the tool will instantly compute the potassium in milligrams, along with the percentage of your daily value (based on a 4,700 mg reference). It also provides a quick breakdown of calories and fiber for context.
Whether you are tracking micronutrients for a health condition, planning a balanced diet, or just curious about your grain intake, this tool gives you accurate, practical numbers in seconds.
🥣 Bulgur Potassium Calculator
How to Use This Tool
Enter the amount of bulgur you plan to eat, select whether it is dry or cooked, and choose the unit (grams, ounces, cups, or tablespoons). The calculator uses standard USDA nutrition data to estimate potassium, calories, and fiber. You can also adjust the daily value reference (default 4,700 mg) to match your personal target, such as 3,500 mg for certain medical conditions.
For the most accurate results, weigh your bulgur on a kitchen scale. Volume measurements like cups can vary depending on how tightly the grain is packed, especially for dry bulgur. If you only have volume measurements, the tool uses average densities: 1 cup dry bulgur ≈ 180 g, 1 cup cooked bulgur ≈ 182 g, 1 tablespoon dry ≈ 11.25 g, and 1 tablespoon cooked ≈ 11.375 g.
How It Works
The calculator converts your serving to grams, then multiplies by the potassium content per 100 grams. For dry bulgur, the USDA lists about 410 mg of potassium per 100 g. For cooked bulgur, the value drops to about 68 mg per 100 g because water dilutes the nutrients. The same logic applies to calories (342 kcal per 100 g dry, 83 kcal per 100 g cooked) and fiber (12.5 g per 100 g dry, 4.5 g per 100 g cooked).
The daily value percentage is calculated by dividing the potassium in your serving by your reference value and multiplying by 100. For example, a 100 g serving of dry bulgur provides 410 mg, which is about 8.7% of a 4,700 mg daily target.
Worked Examples
Example 1: You cook 1 cup of bulgur (about 182 g cooked). Potassium = 182 × 68 / 100 = 123.8 mg. That's about 2.6% of the daily value. Calories = 182 × 83 / 100 = 151 kcal.
Example 2: You use 50 g of dry bulgur in a salad. Potassium = 50 × 410 / 100 = 205 mg. That's about 4.4% of the daily value. Fiber = 50 × 12.5 / 100 = 6.25 g.
Tips & Best Practices
- Always measure dry bulgur before cooking if you want the higher potassium numbers. Once cooked, the weight increases but the potassium per gram decreases.
- Rinsing bulgur before cooking can remove some surface starch but does not significantly affect potassium content.
- Pair bulgur with other potassium-rich foods like spinach, avocado, or bananas to meet your daily needs.
- If you are on a potassium-restricted diet, consult your healthcare provider before increasing your intake.
Factors Affecting Accuracy
The values used are averages from the USDA FoodData Central. Actual potassium can vary by brand, growing conditions, and processing methods. Whole-grain bulgur generally retains more nutrients than refined versions. Cooking methods (boiling vs. steaming) can also cause slight differences in mineral retention. For medical purposes, always use lab-tested values from your specific product if available.
Frequently Asked Questions
Is bulgur high in potassium? Dry bulgur is moderately high, with 410 mg per 100 g. Cooked bulgur is lower because of water content, but still contributes to your daily intake.
Can I use this calculator for other grains? No, each grain has a unique nutrient profile. For similar tools, try the barley nutrition calculator or the couscous calorie calculator.
What is the recommended daily potassium intake? The FDA uses 4,700 mg as the daily value for adults. However, individual needs vary based on age, health, and medications.
Does cooking reduce potassium? Yes, because water dilutes the mineral content. However, if you consume the cooking water (e.g., in soups), you retain more potassium.
Additional Resources
For more detailed nutritional data, visit the USDA FoodData Central. You can also check the NIH Potassium Fact Sheet for health professionals.