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Corn couscous Calories
Gluten-free grain alternative
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Corn couscous (140 g) has 157 calories. That works out to 112 calories per 100 g. It contains 34.9 g of carbs, 3.2 g of protein, 1 g of fat and 2.7 g of fiber. Its 49 mg of Phosphorus covers 7% of the Daily Value. Its glycemic index is 68 (medium), so it raises blood sugar at a moderate pace.
Corn couscous Nutrition Facts
Selected: 1 cup (medium) · 140 g
157
KCAL / 140G
Carbs
34.9g
· 13% DV
Protein
3.2g
· 6% DV
Fat
1g
· 1% DV
Fiber
2.7g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 86% · Protein 8% · Fat 6%
Corn couscous nutrition facts table · 1 cup (medium) (140 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 157 kcal | |
| Total fat | 1 g | 1% |
| Saturated fat | 0.17 g | 1% |
| Trans fat | 0 g | |
| Sodium | 2.8 mg | 0% |
| Total carbohydrate | 34.9 g | 13% |
| Fiber | 2.7 g | 10% |
| Protein | 3.2 g | 6% |
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 Corn couscous?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 140 g | 157 kcal |
| 1 tablespoon (grated) | 12 g | 13 kcal |
| 1 piece (mini) | 70 g | 78 kcal |
| 1 cup (small) | 90 g | 101 kcal |
| 100 g | 100 g | 112 kcal |
| 1 serving (small) | 120 g | 134 kcal |
| 1 serving (medium) | 180 g | 202 kcal |
| 1 cup (large) | 190 g | 213 kcal |
| 1 serving (large) | 250 g | 280 kcal |
Calculated from 112 calories per 100 g.
Frequently Asked Questions About Corn couscous
What is corn couscous?
Corn couscous is a corn-based grain product formed into small couscous-like pieces. Unlike traditional couscous, which is usually made from wheat semolina, its corn base gives it a different flavor and may produce a different texture.
How do you cook corn couscous?
Cook corn couscous according to the package directions, using water or stock. Cooking time and liquid needs can vary with the grain size and product, so avoid assuming it cooks exactly like wheat couscous. Fluff it with a fork before serving.
Is corn couscous the same as polenta?
No. Corn couscous consists of small, separate couscous-like grains, while polenta is generally made by cooking coarsely ground cornmeal into a porridge or firm dish. They share a corn base but have different forms and cooking methods.
Can corn couscous replace regular couscous in recipes?
Corn couscous can replace regular couscous in many bowls and side dishes, but the result may not match exactly. Its flavor and texture differ, and the cooking instructions may also differ, so prepare it separately before adding it to a recipe.
Can you use corn couscous in tabbouleh?
Yes, you can use cooled corn couscous in a tabbouleh-style salad. It will not have the same taste or texture as the usual wheat-based grain, so dress it with lemon, olive oil, parsley, and mint after cooking and cooling it.
Why does corn couscous turn mushy?
Corn couscous often turns mushy when it absorbs too much liquid or is stirred repeatedly while cooking. Measure the liquid according to the package directions, keep stirring to a minimum, and let the cooked grains rest before fluffing them.
Does corn couscous need to be rinsed before cooking?
Usually, corn couscous does not need rinsing before cooking. Rinsing can add unwanted water and affect the final texture; follow the package directions if the particular product explicitly calls for it.
How should you store dry corn couscous?
Store dry corn couscous in a cool, dry place in a sealed container, away from moisture and direct sunlight. Once opened, close the original package tightly or transfer the contents to an airtight container to help protect it from pests and dampness.
How long does cooked corn couscous last in the fridge?
Keep cooked corn couscous in a covered container in the refrigerator and use it within a few days. Do not leave it sitting at room temperature for an extended period, and discard it if you notice mold, an off smell, or an unusual appearance.
Can you freeze cooked corn couscous?
Yes, cooked corn couscous can be frozen. Cool it, divide it into meal-sized portions, and seal them in freezer-safe containers. Thaw it in the refrigerator, then reheat with a small splash of water to help restore moisture.
Corn couscous Vitamins & Minerals
Vitamins
Folate
25.2µg · 6% DV
B1
0.07mg · 6% DV
Biotin
1.68µg · 6% DV
B3
0.84mg · 5% DV
Minerals
Phosphorus
49mg · 7% DV
Copper
0.06mg · 7% DV
Selenium
3.5µg · 6% DV
Manganese
0.14mg · 6% DV
Potassium ⭐
43mg · 1% DV
Sodium
2.8mg · 0% DV
Corn couscous Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Corn couscous
To burn the 157 calories in 1 cup (medium) (140 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 Corn couscous?
Corn couscous is a small-grained, couscous-style food made from corn rather than the wheat semolina used in traditional couscous. It is a corn-based alternative that can suit people looking for a gluten-free grain option; traditional couscous itself is closely associated with North African cooking.
Once cooked, the grains are tender and distinct, with a mild, gently sweet corn flavour. Serve it warm as a side in place of rice or couscous, or let it cool for a vegetable salad. It is mainly a source of carbohydrates, with 24.9 g per 100 g. Pair it with beans, vegetables or another protein-rich food for a more rounded meal.
How Nutritious Is Corn 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 Corn 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 Corn couscous Contain Allergens?
No known major allergens
Which Diets Is Corn couscous Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Corn couscous Fat Profile
SATURATED
0.17g
MONOUNSATURATED
0.22g
POLYUNSATURATED
0.41g
Omega 6:3 ratio 39:1
Above the ideal 4:1 (39:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.