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Couscous Salad with Beet, Pickle and Corn Calories
Fiber-containing plant-based couscous salad with beet and corn
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Couscous Salad with Beet, Pickle and Corn (180 g) has 187 calories. That works out to 104 calories per 100 g. It contains 38.5 g of carbs, 5.6 g of protein, 1.3 g of fat and 4.7 g of fiber. Its 14.6 µg of Selenium covers 27% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Couscous Salad with Beet, Pickle and Corn Nutrition Facts
Selected: 1 cup (medium) · 180 g
187
KCAL / 180G
Carbs
38.5g
· 14% DV
Protein
5.6g
· 11% DV
Fat
1.3g
· 2% DV
Fiber
4.7g
· 17% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 82% · Protein 12% · Fat 6%
Couscous Salad with Beet, Pickle and Corn nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 187 kcal | |
| Total fat | 1.3 g | 2% |
| Saturated fat | 0.2 g | 1% |
| Trans fat | 0 g | |
| Sodium | 423 mg | 18% |
| Total carbohydrate | 38.5 g | 14% |
| Fiber | 4.7 g | 17% |
| Protein | 5.6 g | 11% |
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 Salad with Beet, Pickle and Corn?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 187 kcal |
| 1 tablespoon (chopped) | 15 g | 16 kcal |
| ½ cup (small) | 90 g | 94 kcal |
| 100 g | 100 g | 104 kcal |
| 1 serving (small) | 150 g | 156 kcal |
| 1 pack (medium) | 200 g | 208 kcal |
| 1 serving (large) | 250 g | 260 kcal |
| 1.5 cup (large) | 270 g | 281 kcal |
| 2 cup (extra large) | 360 g | 374 kcal |
Calculated from 104 calories per 100 g.
Frequently Asked Questions About Couscous Salad with Beet, Pickle and Corn
What is in Couscous Salad with Beet, Pickle and Corn?
Couscous Salad with Beet, Pickle and Corn combines cooked, cooled couscous with beet, chopped pickle and corn. Recipes may also add herbs or a simple oil-and-lemon dressing; the pickle brings tang, while the corn adds sweetness.
How do you make Couscous Salad with Beet, Pickle and Corn?
To make Couscous Salad with Beet, Pickle and Corn, cook the couscous according to its package directions, then cool it. Fold in diced beet, pickle and corn, dress with olive oil and lemon, and let the flavors mingle before serving.
Should couscous be cooled before making Couscous Salad with Beet, Pickle and Corn?
Yes, cool the couscous before assembling Couscous Salad with Beet, Pickle and Corn. Mixing it while hot can soften the pickle and other ingredients, while spreading it on a plate to cool helps keep the couscous grains separate.
Can you use pickled beet in Couscous Salad with Beet, Pickle and Corn?
Yes, pickled beet works in Couscous Salad with Beet, Pickle and Corn, though it makes the salad tangier and may add more salt. Drain it well and taste the mixture before adding extra dressing or seasoning.
What kind of pickle goes in Couscous Salad with Beet, Pickle and Corn?
Cucumber pickle is a good choice for Couscous Salad with Beet, Pickle and Corn because its crisp texture contrasts with the soft couscous. Chop it finely, and add any extra salt only after tasting the salad, since pickle brine is salty.
What dressing goes with Couscous Salad with Beet, Pickle and Corn?
A lemon and olive oil dressing suits Couscous Salad with Beet, Pickle and Corn, balancing the sweetness of the corn and beet. Add it gradually because the pickle already contributes acidity and salt, then taste before adjusting.
What can you serve with Couscous Salad with Beet, Pickle and Corn?
Couscous Salad with Beet, Pickle and Corn pairs well with grilled vegetables, chicken or kebabs as a side dish. For a more filling plant-based meal, serve it with chickpeas or beans and add fresh herbs at the table.
Can Couscous Salad with Beet, Pickle and Corn be made ahead?
Yes, you can make Couscous Salad with Beet, Pickle and Corn ahead and chill it so the flavors blend. If adding leafy herbs or greens, stir them in just before serving so they stay fresh and do not wilt.
How should you store leftover Couscous Salad with Beet, Pickle and Corn?
Store leftover Couscous Salad with Beet, Pickle and Corn in a covered container in the refrigerator, rather than leaving it at room temperature. Eat it within a few days, and discard it if its smell or appearance has changed.
Can Couscous Salad with Beet, Pickle and Corn be packed for lunch?
Yes, Couscous Salad with Beet, Pickle and Corn makes a convenient packed lunch when kept chilled in a sealed container. Pack extra dressing separately if you want to preserve the couscous's texture, then stir it in before eating.
Couscous Salad with Beet, Pickle and Corn Vitamins & Minerals
Vitamins
Folate
41.4µg · 10% DV
B1
0.11mg · 9% DV
B6
0.14mg · 8% DV
Biotin
1.98µg · 7% DV
Minerals
Selenium
15µg · 27% DV
Sodium
423mg · 18% DV
Copper
0.16mg · 18% DV
Phosphorus
117mg · 17% DV
Potassium ⭐
214mg · 6% DV
Couscous Salad with Beet, Pickle and Corn Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Couscous Salad with Beet, Pickle and Corn
To burn the 187 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.
What is Couscous Salad with Beet, Pickle and Corn?
Couscous Salad with Beet, Pickle and Corn brings couscous together with beetroot, tangy pickle and sweet corn. Couscous has North African roots, while this colourful combination is a flexible salad-style preparation rather than a single traditional recipe.
Serve it chilled or at room temperature, as a light lunch, picnic dish or side for grilled vegetables and other mains. The sweet corn and beet balance the pickle’s sharpness, while the couscous gives the salad a soft, satisfying base. It is plant-based and provides some fibre; a 100 g portion has 2.6 g. For a lighter, fresher finish, dress it with lemon and herbs instead of a rich, creamy sauce.
How Nutritious Is Couscous Salad with Beet, Pickle and Corn?
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 Salad with Beet, Pickle and Corn 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 Salad with Beet, Pickle and Corn Contain Allergens?
Contains these allergens:
Which Diets Is Couscous Salad with Beet, Pickle and Corn 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 Salad with Beet, Pickle and Corn Fat Profile
SATURATED
0.2g
MONOUNSATURATED
0.18g
POLYUNSATURATED
0.4g
Omega 6:3 ratio 18:1
Above the ideal 4:1 (18:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.