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Couscous farofa Calories
A Brazilian-style side dish made by toasting couscous with oil and aromatic ingredients.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Couscous farofa (170 g) has 306 calories. That works out to 180 calories per 100 g. It contains 52.7 g of carbs, 7.7 g of protein, 9.4 g of fat and 3.7 g of fiber. Its 34 µg of Selenium covers 62% of the Daily Value. Its glycemic index is 65 (high), so it raises blood sugar quickly.
Couscous farofa Nutrition Facts
Selected: 1 cup (medium) · 170 g
306
KCAL / 170G
Carbs
52.7g
· 19% DV
Protein
7.7g
· 15% DV
Fat
9.4g
· 12% DV
Fiber
3.7g
· 13% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 65% · Protein 9% · Fat 26%
Couscous farofa nutrition facts table · 1 cup (medium) (170 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 306 kcal | |
| Total fat | 9.4 g | 12% |
| Saturated fat | 1.44 g | 7% |
| Trans fat | 0 g | |
| Sodium | 391 mg | 17% |
| Total carbohydrate | 52.7 g | 19% |
| Fiber | 3.7 g | 13% |
| Protein | 7.7 g | 15% |
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 farofa?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 170 g | 306 kcal |
| 1 tablespoon (small) | 15 g | 27 kcal |
| 2 tablespoon (medium) | 30 g | 54 kcal |
| ½ cup (half) | 85 g | 153 kcal |
| 100 g | 100 g | 180 kcal |
| 1 serving (small) | 120 g | 216 kcal |
| 1 serving (medium) | 180 g | 324 kcal |
| 1 cup (large) | 220 g | 396 kcal |
| 1 serving (large) | 250 g | 450 kcal |
Calculated from 180 calories per 100 g.
Frequently Asked Questions About Couscous farofa
What is couscous farofa?
Couscous farofa is a Brazilian-style side dish made by toasting couscous with oil and aromatic ingredients. Traditional farofa is usually made from toasted cassava flour, while this variation uses couscous for a different, more pasta-like texture.
How do you make couscous farofa?
You make couscous farofa by tossing prepared couscous in a pan with oil and aromatics until hot and lightly toasted. Cook larger pasta-style couscous first; fine North African couscous generally needs to be hydrated according to its package directions.
What do you serve with couscous farofa?
Couscous farofa pairs well with beans, grilled meat, and chicken. Its dry, loose texture works especially well alongside saucy dishes, and it can take the place of a more traditional farofa on a Brazilian-inspired plate.
How is couscous farofa different from regular farofa?
Couscous farofa uses couscous, while traditional Brazilian farofa is typically made with toasted cassava flour. Both are seasoned, toasted side dishes, but cassava flour gives classic farofa a finer, crumbly texture than couscous.
Can you make couscous farofa with leftover couscous?
Yes, leftover cooked couscous works well for couscous farofa. Let it cool and dry as much as possible before frying it with oil and seasonings; wet couscous steams in the pan instead of toasting.
How do you keep couscous farofa from turning mushy?
Keep couscous farofa from turning mushy by removing excess moisture before toasting and avoiding watery add-ins. Use a wide pan so the couscous can spread out, and stir over moderate heat until it is heated through and lightly toasted.
What ingredients go into couscous farofa?
Couscous farofa starts with couscous, oil, and seasonings; onion, garlic, and herbs are common aromatic additions. Recipes vary, so add vegetables sparingly and cook off their moisture before combining them with the couscous.
Can couscous farofa be made ahead?
Yes, you can make couscous farofa ahead and refrigerate it in a covered container. Its texture may soften in storage, especially if it contains moist vegetables; warm it in a pan before serving to bring back some of its toasted character.
Is couscous farofa served as a main dish or a side?
Couscous farofa is usually served as a side dish, not as the centerpiece of a meal. It adds a toasted, seasoned element to plates with beans, meat, or chicken, and can be spooned alongside saucy foods.
Is couscous farofa healthy?
Couscous farofa can fit into a balanced meal, but its overall character depends on how much oil and salt the recipe uses. For a more varied side, season it with herbs and aromatics and serve it alongside vegetables or beans.
Couscous farofa Vitamins & Minerals
Vitamins
B3
2.3mg · 14% DV
B1
0.15mg · 13% DV
Folate
47.6µg · 12% DV
Biotin
3.06µg · 10% DV
Minerals
Selenium
34µg · 62% DV
Copper
0.17mg · 19% DV
Manganese
0.43mg · 19% DV
Sodium
391mg · 17% DV
Potassium ⭐
179mg · 5% DV
Couscous farofa Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Couscous farofa
To burn the 306 calories in 1 cup (medium) (170 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 Couscous farofa?
Couscous farofa is a Brazilian-style side inspired by farofa, traditionally made by toasting cassava flour. Here, couscous is toasted in oil with aromatic ingredients such as onion or herbs. The result is loose and lightly crisp, with a savoury flavour shaped by what goes into the pan. In Brazil, farofa is often served alongside beans, grilled meats and other hearty dishes; it also works with roasted vegetables or a simple bean bowl elsewhere. Couscous farofa is mainly a carbohydrate-rich accompaniment, with more modest amounts of protein and fibre. Use a measured splash of oil and add vegetables or fresh herbs for extra flavour without making it too rich.
How Nutritious Is Couscous farofa?
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 Couscous farofa 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 farofa Contain Allergens?
Contains these allergens:
Which Diets Is Couscous farofa 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 farofa Fat Profile
SATURATED
1.44g
MONOUNSATURATED
4.76g
POLYUNSATURATED
3.06g
Omega 6:3 ratio 20.6:1
Above the ideal 4:1 (20.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.