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Combination of couscous and white cheese, source of protein and carbohydrates
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Couscous with white cheese (150 g) has 252 calories. That works out to 168 calories per 100 g. It contains 36.8 g of carbs, 10.8 g of protein, 6.3 g of fat and 2.4 g of fiber. Its 0.6 µg of B12 covers 24% of the Daily Value. Its glycemic index is 65 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 cup (medium) · 150 g
252
KCAL / 150G
Carbs
36.8g
· 13% DV
Protein
10.8g
· 22% DV
Fat
6.3g
· 8% DV
Fiber
2.4g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 60% · Protein 17% · Fat 23%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 252 kcal | |
| Total fat | 6.3 g | 8% |
| Saturated fat | 3.45 g | 17% |
| Trans fat | 0.06 g | |
| Sodium | 345 mg | 15% |
| Total carbohydrate | 36.8 g | 13% |
| Fiber | 2.4 g | 9% |
| Protein | 10.8 g | 22% |
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) | 150 g | 252 kcal |
| ½ cup (small) | 75 g | 126 kcal |
| 100 g | 100 g | 168 kcal |
| 1 piece (medium) | 100 g | 168 kcal |
| 1 serving (medium) | 180 g | 302 kcal |
| 1.5 cup (large) | 225 g | 378 kcal |
| 2 cup (extra large) | 300 g | 504 kcal |
| 2 serving (large) | 360 g | 605 kcal |
Calculated from 168 calories per 100 g.
Make couscous with white cheese by cooking the couscous, draining it well, then gently folding in crumbled cheese. Add the cheese off the heat so it softens without disappearing into the dish.
The Turkish dish is usually made with small, pasta-like kuskus, rather than the steamed semolina granules used in North African couscous. Check the package directions, since the two products cook differently.
A crumbly, brined white cheese works best in couscous with white cheese. Turkish beyaz peynir or a feta-style cheese gives the dish its salty, tangy flavor; taste before adding extra salt.
No, white cheese usually softens and crumbles rather than melting into a smooth sauce in couscous with white cheese. Stir it in after cooking to keep distinct pieces and avoid making the dish overly soft.
To keep couscous with white cheese from getting mushy, avoid overcooking the kuskus and drain it promptly. Let excess water escape before adding the cheese, then fold everything together gently.
Serve couscous with white cheese alongside a crisp salad, roasted vegetables, or grilled chicken. Fresh, lightly seasoned sides balance the cheese’s salty flavor without competing with the simple couscous base.
Yes, couscous with white cheese can be served cold, much like a simple pasta salad. Cool the cooked kuskus before mixing in the cheese, then add herbs or chopped vegetables if you like.
Store leftover couscous with white cheese in a covered container in the refrigerator and eat it within a few days. Reheat it until steaming hot, adding a splash of water if the kuskus has dried out.
Yes, you can freeze couscous with white cheese, but thawing may make the kuskus softer and change the cheese’s texture. Freeze it in portions in a sealed container, then thaw and reheat thoroughly.
Parsley, dill, and mint all pair well with couscous with white cheese. Add chopped herbs just before serving so they stay fresh and complement, rather than overwhelm, the cheese’s salty tang.
Vitamins
B12
0.57µg · 24% DV
B2
0.2mg · 15% DV
B5
0.75mg · 15% DV
Biotin
3.3µg · 11% DV
Minerals
Selenium
11µg · 20% DV
Phosphorus
128mg · 18% DV
Calcium
165mg · 17% DV
Sodium
345mg · 15% DV
Potassium ⭐
105mg · 3% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 252 calories in 1 cup (medium) (150 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 with white cheese is a simple Turkish-style dish made with small pasta pieces known in Turkey as kuskus, tossed or topped with white cheese. Unlike North African couscous, Turkish kuskus is typically pasta rather than steamed semolina granules. It is boiled and the cheese is crumbled in or over it, making an easy home-cooked meal rather than a dish tied to one specific region.
The pasta stays tender with a slight bite, while the cheese adds a salty, crumbly contrast. Serve it warm for lunch or as a light dinner, with salad or vegetables alongside. It brings together carbohydrates and protein, with 7.2 g of protein per 100 g. For a lighter plate, use less cheese and add plenty of vegetables.
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.
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
— Not 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
3.45g
MONOUNSATURATED
1.65g
POLYUNSATURATED
0.45g
Omega 6:3 ratio 5.5:1
Above the ideal 4:1 (5.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.