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Couscous and onion salad Calories

Made with cooked couscous and onion, often with a little oil and herbs.

CALORIES · 100 G

132kcal

GI

60medium

POTASSIUM · 100 G

90mg

FIBER · 100 G

2.1g

Quick answer

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.

Couscous and onion salad Nutrition Facts

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%

Couscous and onion salad nutrition facts table · 1 cup (medium) (180 g)

NutrientAmount% DV
Calories238 kcal
Total fat6.7 g9%
Saturated fat0.9 g5%
Trans fat0 g
Sodium288 mg13%
Total carbohydrate39.2 g14%
Fiber3.8 g14%
Protein6.5 g13%

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 Couscous and onion salad?

ServingAmountCalories
1 cup (medium)180 g238 kcal
4 tablespoon (small)60 g79 kcal
½ cup (small)90 g119 kcal
100 g100 g132 kcal
8 tablespoon (medium)120 g158 kcal
1 serving (small)150 g198 kcal
1 serving (large)220 g290 kcal
1 bottle (medium)250 g330 kcal
1.5 cup (large)270 g356 kcal

Calculated from 132 calories per 100 g.

Frequently Asked Questions About Couscous and onion salad

How do you make couscous and onion salad?

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.

Can you use pearl couscous in couscous and onion salad?

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.

Which onion is best for couscous and onion salad?

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.

Should couscous and onion salad be served cold?

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.

How do you stop couscous from clumping in couscous and onion salad?

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.

What dressing goes well with couscous and onion salad?

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.

What can you serve with couscous and onion salad?

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.

Can you make couscous and onion salad ahead of time?

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.

How long does couscous and onion salad last in the fridge?

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.

How can you add protein to couscous and onion salad?

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.

Couscous and onion salad Vitamins & Minerals

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

Couscous and onion salad Glycemic Index

GLYCEMIC INDEX

60
Medium
0 Low5570100

GLYCEMIC LOAD

19.8
Medium

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Couscous and onion salad

To burn the 238 calories in 1 cup (medium) (180 g):

🚶

59min

Walking (5 km/h)

🏃

24min

Running (8 km/h)

🚴

32min

Cycling

🏊

28min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Couscous and onion salad?

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.

How Nutritious Is Couscous and onion salad?

Nutrient density

Low

30/ 100

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

43/ 100

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 Couscous and onion salad 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 and onion salad Contain Allergens?

Contains these allergens:

Gluten yes
Dairy free
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Couscous and onion salad 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 and onion salad Fat Profile

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.