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Bulgur: What it is: A lesser-known grain, bulgur is a great everyday pantry essential. It's an ideal substitute for breadcrumbs. Calories: 151 calories per cup, cooked Nutritional info: One cup of bulgur offers 8.2 g of fiber, 5.6 g of protein, and nearly 124 g of potassium.

bulgur salad by smitten, via Flickr