Nutrients, Calories, Benefits of Bulgur, Groats

Published on: 01/06/2022

Calories in Bulgur, Groats

Bulgur, Groats contains 342 kCal calories per 100g serving. The reference value of daily consumption of Bulgur, Groats for adults is 342 kCal.

The following foods have approximately equal amount of calories:

Ребра, баранина, мясо и жир, обрезь до 1/8'' жира, отборная, сырая (342kCal)
Ribs, lamb, meat and fat, trimmed to 1/8 '' fat, selected, roasted over an open fire (340kCal)
Ribs, lamb, meat and fat, trimmed to 1/8 '' fat, selected, fried (341kCal)
Leg, front, with shoulder, lamb, New Zealand, frozen, meat and fat, trimmed to 1/8 '' fat, stewed (342kCal)
Mutton, shoulder and shoulder parts, stewed (344kCal)
Black beans, ripe seeds (341kCal)
French beans, ripe seeds, raw (343kCal)
Pink beans, ripe seeds (343kCal)
Butterfly beans (mothbeans) (343kCal)
Mash black (Urdu, or May) (341kCal)

Carbohydrates in Bulgur, Groats

Bulgur, Groats have 63.37 g of carbohydrate per 100g serving, which is 9% of the daily value. Carbohydrates are a key source of energy for muscles to help you fuel, perform and recover. Carbohydrates are also important for optimal physical and mental performance. The reference value of daily consumption of Bulgur, Groats for adults is 63.37 g. 63.37 g of carbohydrates are equal to 253.48 kCal. A medium 5.3 oz skin-on potato contains 26 grams of carbohydrates. Many of today’s most popular fad diets recommend restricting all or specific carbohydrate-rich foods. This is unfortunate because carbohydrates have many important functions and eliminating them from the diet is neither necessary nor healthy.

Proteins in Bulgur, Groats

Bulgur, Groats contains 12.29 g proteins per 100g serving. A medium 5.3 oz skin on potato has 3 grams of protein. Protein is an important component of almost every cell and tissue in the body. Protein is made up of amino acids. There are 20 amino acids with biological significance; however, only nine are essential, meaning that our bodies cannot synthesize them and they must be obtained through food.

Fats in Bulgur, Groats

Bulgur, Groats contains 1.33 g fats per 100g serving. 1.33 g of fats are equal to 10.64 calories (kCal).

Vitamins and other nutrients in Bulgur, Groats

Nutrient	Content	Reference
Calories	342kCal	342kCal
Proteins	12.29g	12g
Fats	1.33g	1g
Carbohydrates	63.37g	63g
Dietary fiber	12.5g	13g
Water	9g	9g
Ash	1.51g	2g
beta Carotene	0.005mg	0mg
Lutein + Zeaxanthin	220mcg	220mcg
Vitamin B1, thiamine	0.232mg	0mg
Vitamin B2, riboflavin	0.115mg	0mg
Vitamin B4, choline	28.1mg	28mg
Vitamin B5, pantothenic	1.045mg	1mg
Vitamin B6, pyridoxine	0.342mg	0mg
Vitamin B9, folate	27mcg	27mcg
Vitamin E, alpha tocopherol, TE	0.06mg	0mg
Vitamin K, phylloquinone	1.9mcg	2mcg
Vitamin PP, NE	5.114mg	5mg
Potassium, K	410mg	410mg
Calcium, Ca	35mg	35mg
Magnesium, Mg	164mg	164mg
Sodium, Na	17mg	17mg
Sera, S	122.9mg	123mg
Phosphorus, P	300mg	300mg
Iron, Fe	2.46mg	2mg
Manganese, Mn	3.048mg	3mg
Copper, Cu	335mcg	335mcg
Selenium, Se	2.3mcg	2mcg
Zinc, Zn	1.93mg	2mg
Mono- and disaccharides (sugars)	0.41g	0g
Arginine	0.575g	1g
Valin	0.554g	1g
Histidine	0.285g	0g
Isoleucine	0.455g	0g
Leucine	0.83g	1g
Lysine	0.339g	0g
Methionine	0.19g	0g
Threonine	0.354g	0g
Tryptophan	0.19g	0g
Phenylalanine	0.58g	1g
Alanine	0.436g	0g
Aspartic acid	0.63g	1g
Glycine	0.495g	0g
Glutamic acid	3.878g	4g
Proline	1.275g	1g
Serine	0.58g	1g
Tyrosine	0.358g	0g
Cysteine	0.285g	0g
Saturated fatty acids	0.232g	0g
8: 0 Caprilova	0.013g	0g
14: 0 Myristinova	0.001g	0g
16: 0 Palmitic	0.203g	0g
18: 0 Stearin	0.011g	0g
Monounsaturated fatty acids	0.173g	0g
16: 1 Palmitoleic	0.007g	0g
18: 1 Olein (omega-9)	0.166g	0g
Polyunsaturated fatty acids	0.541g	1g
18: 2 Linoleum	0.518g	1g
18: 3 Linolenic	0.023g	0g
Omega-3 fatty acids	0.023g	0g
Omega-6 fatty acids	0.518g	1g

Nutrition Facts About Bulgur, Groats

Катми: A Nutritious Russian Dish Made from Buckwheat Groats

What is Катми?

Катми is a traditional Russian dish that is popular in many regions of the country. It is a type of porridge made from buckwheat groats, which are roasted and then cooked with water or broth. The dish has a rich and nutty flavor, and it is often served as a side dish or a main course.

Nutritional Benefits of Катми

Катми is not only delicious but also packed with nutritional benefits. It is a good source of fiber, protein, and essential minerals like magnesium, manganese, and phosphorus. The buckwheat groats used in катми are also gluten-free, making it a suitable option for people with gluten intolerance or celiac disease.

Incorporating Катми into Your Diet

There are many ways to incorporate катми into your diet. You can serve it as a side dish with roasted vegetables or grilled meat. It can also be used as a base for salads or mixed with other grains to create a hearty and nutritious pilaf. Additionally, you can add катми to soups and stews to enhance their flavor and nutritional value.

Катми Recipe

Here is a simple recipe to make катми:

Ingredients:

1 cup buckwheat groats
2 cups water or broth
Salt to taste

Instructions:

Heat a dry skillet over medium heat and add the buckwheat groats.
Toast the groats for about 5 minutes, stirring occasionally, until they are fragrant and golden brown.
Transfer the toasted groats to a saucepan and add the water or broth.
Bring the mixture to a boil, then reduce the heat to low and cover the saucepan.
Cook for about 15-20 minutes, or until the groats are tender and the liquid is absorbed.
Fluff the cooked катми with a fork and season with salt to taste.

Enjoy your homemade катми as a nutritious and flavorful addition to your meals!

How To Cook Barley Groats

How to cook crumbly barley groats

Barley groats are crushed barley. Depending on the size of the grains formed, the grits are assigned the appropriate number: No. 1, No. 2, No. 3.

Unlike pearl barley, which is also made from barley, barley groats are more useful, since the barley kernel is not polished during its production. Therefore, it contains more fiber and cereals have the beneficial properties of a whole grain, contain vitamins and minerals. And barley protein is absorbed in the body by almost 100%.

Dishes prepared from barley groats allow the body to cope with allergic reactions, soups and cereals with barley groats are recommended for people suffering from overweight and intestinal diseases. The use of such dishes creates a long-lasting feeling of satiety in the body. There are some nuances that should be considered when cooking barley groats:

- before cooking, be sure to sort out the cereal;

- Rinse the cereal well before putting it in the pan. Change the water at least 3 times;

- put the cereal in boiling water;

- cook barley groats over low heat;

- during cooking, constantly stir the cereal;

- barley groats are boiled for about 20 minutes;

- boiled barley groats can be used to form side dishes or prepare other dishes.

Recipes with the ingredient barley groats

Ingredients:

Water
Barley groats
Salt

We will need:

Pot
Metal sieve
A spoon

How to cook barley groats step by step instructions with photos

Step 1

For work, we need barley groats - 1 cup, water - 3 cups, salt - 1 tsp, saucepan, spoon, sieve.

Step 2

Sort out the cereal well.

Step 3

Rinse the cereal, changing the water at least 3 times.

Step 4

Dry the barley groats on a sieve.

Step 5

Bring water in a saucepan to a boil.

Step 6

Add salt, barley grits. Bring to a boil. Turn the fire down to low. Boil the cereal for about 20 minutes, stirring occasionally.

Step 7

During this time, the cereal will swell and be almost ready.

Step 8

Cover the pan with a lid, you can wrap the pan with an additional terry towel. Leave for 15 minutes.

Step 9

The cereal is ready.

Step 10

Such cereals can be served as a side dish by adding butter, or used to prepare other dishes.

How To Cook Salad With Bulgur, Raisins And Pistachios - Recipe

Necessary products:

100 grams of bulgur
30 grams of raisins
30 grams of pistachios
juice of one lemon
10 grams of chopped mint
1/2 teaspoon cinnamon
1-2 tablespoons balsamic vinegar
10 grams of chopped parsley
salt and pepper to taste
olive oil to taste

Method of preparation:

Pour water into a saucepan, add bulgur and simmer until done. Strain and cool, soak the raisins in the same liquid for 5 minutes.

Dry the products, pour them into a bowl and season with lemon juice, finely chopped mint, parsley, salt, pepper, cinnamon, olive oil and balsamic vinegar. Stir and garnish with pistachios. Cool and serve the salad cold.

Enjoy your meal!

Bulgur taboule with dried tomatoes
Tabbouleh salad with parsley and mint
Energy salad with spinach, honey and blue cheese
Fruit salad with bulgur and walnuts