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Low fat, source of selenium
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Cooked couscous pasta (157 g) has 176 calories. That works out to 112 calories per 100 g. It contains 36.5 g of carbs, 6 g of protein, 0.3 g of fat and 2.2 g of fiber. Its 43.2 µg of Selenium covers 79% of the Daily Value. Its glycemic index is 65 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 cup (medium) · 157 g
176
KCAL / 157G
Carbs
36.5g
· 13% DV
Protein
6g
· 12% DV
Fat
0.3g
· 0% DV
Fiber
2.2g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 85% · Protein 14% · Fat 1%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 176 kcal | |
| Total fat | 0.3 g | 0% |
| Saturated fat | 0.05 g | 0% |
| Trans fat | 0 g | |
| Sodium | 7.85 mg | 0% |
| Total carbohydrate | 36.5 g | 13% |
| Fiber | 2.2 g | 8% |
| Protein | 6 g | 12% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 157 g | 176 kcal |
| 1 tablespoon (small) | 12 g | 13 kcal |
| ½ cup (half) | 79 g | 88 kcal |
| 100 g | 100 g | 112 kcal |
| 1 serving (medium) | 150 g | 168 kcal |
| 1.5 cup (large) | 236 g | 264 kcal |
| 1 serving (large) | 250 g | 280 kcal |
| 2 cup (double) | 314 g | 352 kcal |
Calculated from 112 calories per 100 g.
No. Cooked couscous pasta usually means small pasta pieces, while Moroccan couscous is made from tiny semolina granules traditionally steamed. They look similar, but are prepared and used differently; check the product name or package directions when choosing between them.
To keep cooked couscous pasta separate, cook it in plenty of boiling water and stir occasionally. Drain it promptly; rinse with cold water only if you are making a cold salad, since rinsing removes surface starch that helps a hot sauce cling.
Cooked couscous pasta works in soups, cold salads, and as a side for vegetables, fish, or meat. Its small shape also pairs well with tomato-based or creamy sauces, so you can use it much like other small pasta.
Yes. Cool cooked couscous pasta, then toss it with chopped vegetables, herbs, and a lemony dressing or vinaigrette. Add the dressing shortly before serving so the pasta absorbs flavor without becoming soggy.
Reheat cooked couscous pasta in a covered pan or microwave with a small splash of water or sauce. Stir partway through, and heat it only until hot; prolonged reheating can make the small pasta pieces mushy.
Yes, cooked couscous pasta can be frozen, although it may soften or clump after thawing. Cool it, portion it into airtight containers, and thaw it in the refrigerator before reheating with a little water or sauce.
Cooked couscous pasta keeps for a few days in the refrigerator when promptly cooled and stored in a covered container. Discard it if it has been left at room temperature for an extended period or shows signs of spoilage.
Usually, no. For a hot dish, drain cooked couscous pasta without rinsing so its surface starch helps sauce stick. Rinse it under cold water when preparing a chilled salad to stop cooking and cool the pasta quickly.
Cooked couscous pasta is still pasta, typically formed into small, couscous-like pieces from dough. Its tiny shape cooks and cools quickly and suits soups and salads, while larger pasta shapes are often easier to serve with thicker sauces.
Yes. Add cooked couscous pasta near the end of cooking and let it warm through in the soup. Adding it too early can make the pieces overly soft, and they may continue absorbing broth as the soup sits.
Vitamins
B5
0.58mg · 12% DV
B3
1.54mg · 10% DV
B1
0.09mg · 8% DV
Folate
23.55µg · 6% DV
Minerals
Selenium
43µg · 78% DV
Copper
0.06mg · 7% DV
Manganese
0.13mg · 6% DV
Phosphorus
35mg · 5% DV
Potassium ⭐
91mg · 3% DV
Sodium
7.85mg · 0% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 176 calories in 1 cup (medium) (157 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.
Cooked couscous pasta is the Turkish-style kuskus: small pasta pieces boiled until tender, rather than the North African dish of steamed semolina granules. Its mild flavour and soft, slightly springy texture make it an easy base for other ingredients. In Turkey it is commonly served as a side, much like rice pilaf, or added to soups and salads; elsewhere, it works well wherever you might serve small pasta. Toss it with vegetables, herbs and a little olive oil, or serve alongside beans or a main dish. It is very low in fat and provides selenium, but is not especially rich in protein or fibre. Add vegetables and keep the added oil modest for a lighter meal.
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.
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.
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.
Contains these allergens:
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
SATURATED
0.05g
MONOUNSATURATED
0.03g
POLYUNSATURATED
0.11g
Omega 6:3 ratio 4.5:1
Above the ideal 4:1 (4.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.