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Bean Couscous Calories
Mix of beans and couscous, source of fiber and plant protein
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Bean Couscous (180 g) has 234 calories. That works out to 130 calories per 100 g. It contains 42.3 g of carbs, 9.4 g of protein, 1.6 g of fat and 7.7 g of fiber. Its 0.2 mg of Copper covers 26% of the Daily Value. Its glycemic index is 50 (medium), so it raises blood sugar at a moderate pace.
Bean Couscous Nutrition Facts
Selected: 1 cup (medium) · 180 g
234
KCAL / 180G
Carbs
42.3g
· 15% DV
Protein
9.4g
· 19% DV
Fat
1.6g
· 2% DV
Fiber
7.7g
· 28% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 76% · Protein 17% · Fat 7%
Bean Couscous nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 234 kcal | |
| Total fat | 1.6 g | 2% |
| Saturated fat | 0.32 g | 2% |
| Trans fat | 0 g | |
| Sodium | 11 mg | 0% |
| Total carbohydrate | 42.3 g | 15% |
| Fiber | 7.7 g | 28% |
| Protein | 9.4 g | 19% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Bean Couscous?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 234 kcal |
| ½ cup (small) | 90 g | 117 kcal |
| 100 g | 100 g | 130 kcal |
| 1 piece (small) | 100 g | 130 kcal |
| 1 serving (large) | 200 g | 260 kcal |
| 1 bottle (jumbo) | 250 g | 325 kcal |
| 1.5 cup (large) | 270 g | 351 kcal |
Calculated from 130 calories per 100 g.
Frequently Asked Questions About Bean Couscous
How do you cook bean couscous?
Cook bean couscous by preparing the couscous and beans separately, then combining them. Follow the couscous package directions and add cooked beans near the end, with seasoning or broth as desired; this helps the couscous stay distinct rather than turning soft.
What is bean couscous?
Bean couscous is a dish that combines beans with couscous, the small pasta traditionally made from semolina wheat. It can be served warm as a simple main dish or side, with herbs, vegetables, or a dressing added to taste.
Can you make bean couscous with canned beans?
Yes, canned beans work well in bean couscous. Drain and rinse them, then stir them in after the couscous is cooked and heat until warm. Adding them earlier can make them break apart while the couscous finishes cooking.
Which beans are best for bean couscous?
White beans, chickpeas, and kidney beans all work in bean couscous. Choose beans that hold their shape after cooking and complement your seasoning; smaller beans tend to mix more evenly through the couscous.
How do you keep bean couscous from getting mushy?
Keep bean couscous from getting mushy by cooking the couscous with the amount of liquid its package calls for and folding in already-cooked beans at the end. Let it rest briefly, then fluff gently with a fork instead of stirring vigorously.
What can you add to bean couscous for more flavor?
Lemon, olive oil, garlic, chopped herbs, and toasted spices add flavor to bean couscous. You can also mix in roasted vegetables or diced tomatoes; add wet ingredients gradually so the couscous does not become soggy.
What should you serve with bean couscous?
Serve bean couscous with a crisp salad, roasted vegetables, or grilled fish or chicken. A lemony dressing or yogurt sauce also pairs well, especially when the beans and couscous are seasoned simply.
How long does bean couscous last in the fridge?
Bean couscous keeps for about 3–4 days in the refrigerator in a covered container. Refrigerate it promptly after cooking, and reheat only the portion you plan to eat until steaming hot.
Can you freeze bean couscous?
Yes, bean couscous can be frozen in airtight, portion-sized containers. The couscous may soften after thawing, so cool it before freezing and thaw it in the refrigerator; fluff it gently after reheating.
Is bean couscous a good choice for people with diabetes?
Bean couscous can fit into a diabetes meal plan, but its couscous contributes carbohydrates that can raise blood glucose. Pairing it with non-starchy vegetables and following an individualized meal plan can help; ask your healthcare professional if you need guidance for your treatment.
Bean Couscous Vitamins & Minerals
Vitamins
B1
0.16mg · 13% DV
Folate
39.6µg · 10% DV
B6
0.14mg · 8% DV
B3
1.26mg · 8% DV
Minerals
Copper
0.23mg · 26% DV
Manganese
0.4mg · 17% DV
Phosphorus
108mg · 15% DV
Zinc
1.26mg · 11% DV
Potassium ⭐
216mg · 6% DV
Sodium
11mg · 0% DV
Bean Couscous Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Bean Couscous
To burn the 234 calories in 1 cup (medium) (180 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Bean Couscous?
Bean Couscous combines couscous with beans for a filling, simple dish. Couscous is made from small granules traditionally associated with North African cooking, while the type of bean and exact preparation can vary. The ingredients may be cooked together or mixed once prepared, so the result can be served warm or at room temperature.
Across North Africa it can sit alongside stews or vegetables; elsewhere, it also works as a lunch bowl, side dish or make-ahead salad. Herbs, tomato and lemon add freshness, and extra vegetables make a lighter, more colourful plate. The couscous and beans provide a mix of carbohydrates, fibre and plant protein, making it a useful meat-free option when paired with vegetables.
How Nutritious Is Bean Couscous?
Nutrient density
Medium
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
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.
Is Bean Couscous 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 Bean Couscous Contain Allergens?
Contains these allergens:
Which Diets Is Bean Couscous 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
Bean Couscous Fat Profile
SATURATED
0.32g
MONOUNSATURATED
0.16g
POLYUNSATURATED
0.27g
Omega 6:3 ratio 5.8:1
Above the ideal 4:1 (5.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.