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Made with cooked couscous and onion, often with a little oil and herbs.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Couscous and onion salad (180 g) has 238 calories. That works out to 132 calories per 100 g. It contains 39.2 g of carbs, 6.5 g of protein, 6.7 g of fat and 3.8 g of fiber. Its 27 µg of Selenium covers 49% of the Daily Value. Its glycemic index is 60 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 cup (medium) · 180 g
238
KCAL / 180G
Carbs
39.2g
· 14% DV
Protein
6.5g
· 13% DV
Fat
6.7g
· 9% DV
Fiber
3.8g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 65% · Protein 11% · Fat 24%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 238 kcal | |
| Total fat | 6.7 g | 9% |
| Saturated fat | 0.9 g | 5% |
| Trans fat | 0 g | |
| Sodium | 288 mg | 13% |
| Total carbohydrate | 39.2 g | 14% |
| Fiber | 3.8 g | 14% |
| Protein | 6.5 g | 13% |
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) | 180 g | 238 kcal |
| 4 tablespoon (small) | 60 g | 79 kcal |
| ½ cup (small) | 90 g | 119 kcal |
| 100 g | 100 g | 132 kcal |
| 8 tablespoon (medium) | 120 g | 158 kcal |
| 1 serving (small) | 150 g | 198 kcal |
| 1 serving (large) | 220 g | 290 kcal |
| 1 bottle (medium) | 250 g | 330 kcal |
| 1.5 cup (large) | 270 g | 356 kcal |
Calculated from 132 calories per 100 g.
Cook the couscous according to its package directions, drain it, and let it cool. Toss it with finely chopped onion, olive oil, lemon juice, salt, and fresh herbs. Let the salad rest briefly before serving so the flavors can come together.
Yes, pearl couscous works in couscous and onion salad, but it gives the dish a chewier texture and takes longer to cook than fine couscous. Cook it until tender, drain it well, and cool it before mixing in the onion and dressing.
Red onion is a good choice for couscous and onion salad because it adds color and a relatively mild bite. Yellow or white onion has a stronger flavor, while sliced scallions give the salad a fresher, more delicate taste.
Couscous and onion salad is usually served cold or at room temperature. Cooling the cooked couscous before adding the onion, herbs, and dressing keeps the flavors fresh and helps prevent the greens from wilting.
To keep couscous from clumping in couscous and onion salad, avoid overcooking it and drain it thoroughly. Spread it out to cool, then fluff it with a fork before adding the dressing and other ingredients.
A simple lemon and olive oil dressing goes well with couscous and onion salad. Whisk in salt and black pepper, then add chopped parsley or mint. Taste before serving, since raw onion can make the salad taste sharper as it rests.
Couscous and onion salad pairs well with grilled chicken, fish, or vegetables. It also makes a fresh side for kebabs and other grilled foods; add chickpeas or beans if you want to serve it as a more substantial lunch.
Yes, you can make couscous and onion salad ahead. Prepare and cool the couscous, then mix it with the onion; add fresh herbs and adjust the dressing shortly before serving for the brightest flavor and best texture.
Couscous and onion salad keeps for about three days in a covered container in the refrigerator. Stir it before serving, and discard it if it develops an unusual smell, appearance, or texture.
Add chickpeas, lentils, or white beans to couscous and onion salad for plant-based protein. Grilled chicken or crumbled feta are other options; add them just before serving to keep the salad’s texture appealing.
Vitamins
B1
0.14mg · 12% DV
B3
1.62mg · 10% DV
B6
0.14mg · 8% DV
Vitamin E
0.99mg · 7% DV
Minerals
Selenium
27µg · 49% DV
Copper
0.14mg · 16% DV
Phosphorus
99mg · 14% DV
Manganese
0.32mg · 14% DV
Sodium
288mg · 13% DV
Potassium ⭐
162mg · 5% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 238 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.
Couscous and onion salad combines cooked couscous with chopped onion, often dressed with a little oil and herbs. It is a simple grain-based salad rather than a dish tied to one particular regional tradition; recipes vary with the herbs and dressing used.
The couscous is soft with a slight bite, while raw onion brings a sharper, fresh note. Serve it chilled or at room temperature alongside grilled vegetables, fish or other main dishes, or pack it for lunch. It is mainly a source of carbohydrates, with 3.6 g of protein per 100 g. Add chickpeas or other beans for a more filling plant-based meal, and use a light hand with the oil if you prefer a less rich dressing.
Low
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
0.9g
MONOUNSATURATED
4.32g
POLYUNSATURATED
0.9g
Omega 6:3 ratio 11.6:1
Above the ideal 4:1 (11.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.