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Gluten-free couscous salad Calories
Gluten-free grain-style salad with fiber, vitamin C, and useful plant minerals.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Gluten-free couscous salad (180 g) has 212 calories. That works out to 118 calories per 100 g. It contains 36.7 g of carbs, 5 g of protein, 5.6 g of fat and 4.3 g of fiber. Its 32.4 µg of Vitamin K covers 27% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.
Gluten-free couscous salad Nutrition Facts
Selected: 1 cup (medium) · 180 g
212
KCAL / 180G
Carbs
36.7g
· 13% DV
Protein
5g
· 10% DV
Fat
5.6g
· 7% DV
Fiber
4.3g
· 15% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 68% · Protein 9% · Fat 23%
Gluten-free couscous salad nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 212 kcal | |
| Total fat | 5.6 g | 7% |
| Saturated fat | 0.76 g | 4% |
| Trans fat | 0 g | |
| Sodium | 378 mg | 16% |
| Total carbohydrate | 36.7 g | 13% |
| Fiber | 4.3 g | 15% |
| Protein | 5 g | 10% |
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 Gluten-free couscous salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 212 kcal |
| 1 tablespoon (mini) | 15 g | 18 kcal |
| 4 tablespoon (quarter) | 60 g | 71 kcal |
| 1 piece (half) | 90 g | 106 kcal |
| 100 g | 100 g | 118 kcal |
| 1 serving (small) | 120 g | 142 kcal |
| 1 serving (large) | 220 g | 260 kcal |
| 1.5 cup (large) | 270 g | 319 kcal |
| 2 cup (extra large) | 360 g | 425 kcal |
Calculated from 118 calories per 100 g.
Frequently Asked Questions About Gluten-free couscous salad
What is gluten-free couscous salad made with?
Gluten-free couscous salad uses couscous made from gluten-free grains or starches, often corn, rice, or a blend. Chopped vegetables, fresh herbs, and a lemon-and-oil dressing are common additions, though recipes vary.
How do you make gluten-free couscous salad?
To make gluten-free couscous salad, prepare the couscous according to its package directions, let it cool, then toss it with chopped vegetables, herbs, and dressing. Fluff the grains before mixing so they stay separate.
Is gluten-free couscous salad the same as regular couscous salad?
No. Regular couscous is usually made from wheat semolina, while gluten-free couscous salad uses a substitute such as corn- or rice-based couscous. The alternative can have a different texture and may cook differently.
What dressing goes well with gluten-free couscous salad?
A lemon and olive oil dressing works well with gluten-free couscous salad, especially with parsley, mint, cucumber, or tomato. Add the dressing gradually so the grains are coated without becoming wet or heavy.
Can gluten-free couscous salad be made ahead?
Yes, gluten-free couscous salad can be prepared ahead and chilled in a covered container. For the freshest texture, keep delicate herbs and the dressing separate until close to serving, then toss everything together.
How do you keep gluten-free couscous salad from getting soggy?
Keep gluten-free couscous salad from getting soggy by draining the cooked grains well and cooling them before adding vegetables. Remove excess liquid from juicy ingredients, and add the dressing shortly before serving.
Should gluten-free couscous salad be served cold or warm?
Gluten-free couscous salad is usually served chilled or at room temperature, which suits its fresh vegetables and herbs. Let the cooked couscous cool first; serving it warm can soften the vegetables and wilt the herbs.
How long does gluten-free couscous salad last in the fridge?
Gluten-free couscous salad generally keeps for 3–4 days in a sealed container in the refrigerator. Refrigerate it promptly after serving, and discard leftovers that have been left out for an extended period.
Can you freeze gluten-free couscous salad?
Freezing gluten-free couscous salad is not ideal because thawed vegetables can turn watery and soft, and the grains may lose their texture. It is better to refrigerate leftovers and eat them within a few days.
What can you serve with gluten-free couscous salad?
Serve gluten-free couscous salad with grilled fish, chicken, roasted vegetables, or chickpeas for a fuller meal. Its bright, herby flavors also pair well with grilled foods and other Mediterranean-style dishes.
Gluten-free couscous salad Vitamins & Minerals
Vitamins
Vitamin K
32.4µg · 27% DV
Vitamin C
17.28mg · 19% DV
Biotin
3.24µg · 11% DV
Folate
43.2µg · 11% DV
Minerals
Manganese
0.43mg · 19% DV
Sodium
378mg · 16% DV
Copper
0.14mg · 16% DV
Phosphorus
112mg · 16% DV
Potassium ⭐
306mg · 9% DV
Gluten-free couscous salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Gluten-free couscous salad
To burn the 212 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 Gluten-free couscous salad?
Gluten-free couscous salad brings gluten-free couscous together with vegetables, herbs and a bright dressing, often based on lemon and olive oil. The grains used for gluten-free couscous vary by product; the salad is an adaptation of couscous-style dishes associated with North African and Mediterranean cooking, rather than a single traditional recipe.
The small grains are tender with a light bite, while fresh vegetables and herbs add crunch and lift. Serve it chilled or at room temperature as a lunch, picnic dish or side; it also fits easily on a shared table. It provides some fibre, with 2.4 g per 100 g. Add chickpeas or beans for a more substantial plant-based meal, or keep the dressing modest for a lighter serving.
How Nutritious Is Gluten-free couscous salad?
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 Gluten-free couscous salad Processed?
NOVA 3
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 Gluten-free couscous salad Contain Allergens?
No known major allergens
Which Diets Is Gluten-free couscous salad Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Gluten-free couscous salad Fat Profile
SATURATED
0.76g
MONOUNSATURATED
2.12g
POLYUNSATURATED
1.42g
Omega 6:3 ratio 14.4:1
Above the ideal 4:1 (14.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.