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Couscous Calories
Quick-cooking granular wheat pasta, staple in North African cuisine
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 cup (medium) of Couscous (150 g) has 168 calories. That works out to 112 calories per 100 g. It contains 34.8 g of carbs, 5.7 g of protein, 0.3 g of fat and 2.1 g of fiber. Its 19.5 µg of Selenium covers 35% of the Daily Value. Its glycemic index is 65 (medium), so it raises blood sugar at a moderate pace.
What is Couscous?
Couscous is made by rolling durum wheat semolina with water into tiny granules. It is a staple in North African cooking, where it is traditionally steamed, often in a special pot above a stew. The quick-cooking versions commonly found in shops are usually prepared by soaking or briefly steaming.
Mild in flavour and light, fluffy when cooked, couscous readily takes on the taste of its accompaniments. Serve it with vegetables, chickpeas, meat or a richly seasoned stew; it also works well chilled in salads. It is mainly a source of carbohydrate, with very little fat and modest amounts of protein and fibre. Pair it with beans or another protein-rich topping for a more substantial meal, or add plenty of vegetables for a lighter plate.
Couscous Nutrition Facts
Selected: 100 g
112
KCAL / 100G
Carbs
23.2g
· 8% DV
Protein
3.8g
· 8% DV
Fat
0.2g
· 0% DV
Fiber
1.4g
· 5% 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%
Couscous Vitamins & Minerals
Vitamins
B1
0.07mg · 6% DV
B3
0.9mg · 6% DV
Biotin
1.5µg · 5% DV
B5
0.22mg · 4% DV
Minerals
Selenium
13µg · 24% DV
Phosphorus
44mg · 6% DV
Magnesium
11mg · 3% DV
Potassium ⭐
58mg · 2% DV
How Nutritious Is 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.
Couscous Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Couscous
To burn the 112 calories in 100 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.
Is 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 Couscous Contain Allergens?
Contains these allergens:
Which Diets Is 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
Couscous Fat Profile
SATURATED
0.04g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.06g
Omega 6:3 ratio 6:1
Above the ideal 4:1 (6:1).
Compare Couscous
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Frequently Asked Questions About Couscous
What is couscous made of?
Couscous is made from semolina, usually durum wheat, mixed with water and shaped into tiny granules. It is a wheat-based food, not a seed or a naturally whole grain.
Is couscous a grain or a pasta?
Couscous is technically a type of pasta, even though it looks like a grain and is often served like one. Its small semolina granules are made from wheat rather than being intact grain kernels.
How do you cook couscous?
To cook couscous, pour hot water or broth over it, cover it, and let the granules absorb the liquid. Once tender, fluff the couscous with a fork before serving.
How do you keep couscous from getting mushy?
Use only enough liquid to soften the couscous, and avoid stirring it repeatedly as it absorbs. When the granules are tender, uncover the dish and separate them gently with a fork.
What should you season couscous with?
Couscous takes well to lemon, olive oil, fresh herbs, and spices such as cumin or cinnamon. Add seasoning to the cooking liquid or toss it through the cooked couscous so the small granules are evenly flavored.
What goes well with couscous?
Couscous goes well with roasted vegetables, chickpeas, grilled meat, or fish. It is also a traditional base for North African stews, where the granules soak up the flavorful sauce.
Can you eat couscous cold?
Yes, couscous can be eaten cold after it has been cooked and cooled. Toss it with chopped vegetables, herbs, and a lemon dressing for a couscous salad, and refrigerate leftovers promptly.
How should you store cooked couscous?
Store cooked couscous in a covered container in the refrigerator rather than leaving it at room temperature. To serve it warm again, add a splash of water and heat it until steaming, then fluff with a fork.
Can you freeze cooked couscous?
Yes, cooked couscous can be frozen in an airtight container or freezer bag. The texture may be slightly less fluffy after thawing, so add a little water while reheating and separate the granules with a fork.
Is couscous good for weight loss?
Couscous can fit into a weight-loss meal, but large portions or rich toppings can make the meal more energy-dense. Pairing a moderate serving with vegetables and a protein-rich food can make it more filling.
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Nutrition data compiled from USDA FoodData Central and scientific sources.