Asparagus and Bulgur Recipe

Asparagus and Bulgur has a average-calorie, average-carb, average-fat and high-protein content. It is a good source of Iron, Vitamin C, Thiamin, Riboflavin, Niacin and Folate.

The food contains 34.1g of carbs. The carbohydrate profile of the the food reveals it is average in complex carbs and average in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. With 12.1 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Moreover, the average fat content makes it suitable if you're on a low-fat diet plan. It's low MUFA and low PUFA.

It is also rich in Vitamin C, whose benefits include, but are not limited to protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling.

It gives a good yield of Iron at 5 gms/ serving, and should be included in an Iron rich diet. Iron is essential to help carry oxygen from the lungs to the muscles and other organs, and is especially helpful for pregnant women. While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has a low density of Sodium, it is suitable if you are aiming for a healthy, low-sodium diet. Besides other nutrients, it is high in Magnesium, which is an essential micronutrient needed to keep muscle and nerve functioning normal and heart beat rhythmic. It also helps to support a healthy immune system, and keeps bones strong. It is also a high source of Selenium, which is an important antioxidant especially in combination with vitamin E.

Based on the composite nutritive standing Asparagus and Bulgur has been given a composite ranking of 100, and on a regular basis.

Calorie Breakdown

 Calories from Protein22%
 Calories from Fat15%
 Calories from Carbs63%

Why this is good for you

  • High in Protein
  • High in Niacin
  • Very high in Vitamin C
  • Very high in Riboflavin
  • Very high in Thiamin
  • Very low in Cholesterol

Why this is bad for you

Diet Suitability

Atkins DietLOW
Low Fat DietLOW
Zone DietLOW

Vitamin Analysis

Vitamin A0.81 IU0.02%Mid 40%Average
Retinol0 mcg
Vitamin C8.6 mg14.3%Top 30%High
Vitamin D0 IU
Thiamin0.2 mg13.6%Top 10%Very High
Riboflavin0.2 mg12%Top 10%Very High
Niacin1 mg5.1%Mid 40%Average
Vitamin B60 mg
Folate111.2 mcg27.8%Top 10%Very High
Folic Acid0 mcg
Vitamin B120 mcg
Pantothenic Acid0.2 mg2%Mid 40%Average

Mineral Analysis

Calcium20.8 mg2.1%Mid 40%Average
Iron1 mg5.7%Mid 40%Average
Magnesium18.7 mg4.7%Mid 40%Average
Phosphorus55.6 mg5.6%Mid 40%Average
Potassium193.3 mg5.5%Mid 40%Average
Sodium16.4 mg0.7%Bottom 30%Low
Zinc0.61 mg4.1%Mid 40%Average
Copper0.2 mg10.2%Top 10%Very High
Manganese0.2 mg10.2%Top 30%High
Selenium4.7 mcg6.7%Mid 40%Average

Carbohydrate Analysis

Total Carbohydrate6.9 g2.3%Mid 40%Average
Dietary Fiber2.4 g9.7%Top 30%High
Sugars1.1 g
Glucose0.4 mg
Fructose0.6 mg
Lactose0 mg
Maltose0 mg
Galactose0 mg

Protein Analysis

Protein2.5 g4.9%Bottom 30%Low
Tryptophan0 mg
Threonine0 mg
Isoleucine0 mg
Leucine0 mg
Lysine0 mg
Methionine0 mg
Cystine0 mg
Phenylalanine0 mg
Tyrosine0 mg
Valine0.2 mg
Arginine0.2 mg
Histidine0 mg
Alanine0.2 mg
Aspartic Acid0.4 mg
Glutamic Acid0.4 mg
Glycine0 mg
Proline0.2 mg
Serine0.2 mg

Fat Analysis

Total Fat0.73 g1.1%Bottom 30%Low
Saturated Fat0.12 g0.61%Bottom 30%Low
Monounsaturated Fat0.4 g
Polyunsaturated Fat0.2 g

Other Nutrients Analysis

Alcohol0 g
Ash0.6 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 192 Calories from Fat 32

% Daily Value *

Total Fat 3.6 g 5.5%

Saturated Fat 0.6 g 3%

Trans Fat

Cholesterol 0.4 mg 0.13%

Sodium 80.3 mg 3.3%

Total Carbohydrates 34.1 g 11.4%

Dietary Fiber 11.9 g47.6%

Sugars 5.4 g

Protein 12.1 g 24.2%

Vitamin A 0.1% Vitamin C 70%

Calcium 10.2% Iron 27.8%

*Based on a 2000 Calorie diet

Source: http://www.food.com/recipe/asparagus-and-bulgur-458783 Embed Table:

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