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Ksar (raw) Calories
Traditional North African grain rich in iron and fiber
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Ksar (raw) (120 g) has 426 calories. That works out to 355 calories per 100 g. It contains 87 g of carbs, 13.4 g of protein, 2.9 g of fat and 12.1 g of fiber. Its 3.5 mg of Manganese covers 151% of the Daily Value. Its glycemic index is 45 (medium), so it raises blood sugar at a moderate pace.
Ksar (raw) Nutrition Facts
Selected: 1 cup (medium) · 120 g
426
KCAL / 120G
Carbs
87g
· 32% DV
Protein
13.4g
· 27% DV
Fat
2.9g
· 4% DV
Fiber
12.1g
· 43% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 81% · Protein 13% · Fat 6%
Ksar (raw) nutrition facts table · 1 cup (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 426 kcal | |
| Total fat | 2.9 g | 4% |
| Saturated fat | 0.48 g | 2% |
| Trans fat | 0 g | |
| Sodium | 7.2 mg | 0% |
| Total carbohydrate | 87 g | 32% |
| Fiber | 12.1 g | 43% |
| Protein | 13.4 g | 27% |
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 Ksar (raw)?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 120 g | 426 kcal |
| 1 tablespoon (small) | 8 g | 28 kcal |
| 0.25 cup (small) | 30 g | 107 kcal |
| 1 piece (small) | 50 g | 178 kcal |
| ½ cup (medium) | 60 g | 213 kcal |
| 1 serving (medium) | 80 g | 284 kcal |
| 100 g | 100 g | 355 kcal |
| 2 cup (large) | 240 g | 852 kcal |
Calculated from 355 calories per 100 g.
Frequently Asked Questions About Ksar (raw)
What is Ksar (raw)?
Ksar (raw) is a traditional North African grain sold in its uncooked form. Once cooked, it can be served as a grain side or added to soups and other hearty dishes.
How do you cook Ksar (raw)?
Rinse Ksar (raw), then cook it in water until the grains are tender. Grain size and type affect cooking time, so check it as it cooks rather than relying on the timing used for rice or couscous.
Is Ksar (raw) the same as couscous?
No. Ksar (raw) is described as a grain, while couscous is usually made from semolina formed into small granules. They may be served in similar meals, but they are not interchangeable in every recipe.
Do you need to soak Ksar (raw) before cooking?
Soaking Ksar (raw) can help if its grains are large or especially firm, but smaller grains may cook without it. The needed preparation varies, so test the grain’s texture and adjust your method.
How is Ksar (raw) used in North African cooking?
Cooked Ksar (raw) can be served with a spiced stew or vegetables, or used as the base of a filling grain dish. Season it while warm so the grains take on the flavors of the sauce.
Can you use Ksar (raw) instead of bulgur?
Yes, Ksar (raw) can replace bulgur in some grain salads and pilaf-style dishes. Its grains may absorb water differently, so cook it separately and add it to the recipe once tender.
Can you eat Ksar (raw) without cooking it?
No, Ksar (raw) should be cooked before eating. Uncooked grains are hard and can be difficult to digest; cooking softens them and makes them practical to serve in meals.
How should you store Ksar (raw)?
Keep Ksar (raw) in a sealed container in a cool, dry cupboard, away from moisture and pests. Discard it if you notice mold, an unusual damp smell, or signs of insects.
Can Ksar (raw) be ground into flour?
Yes, Ksar (raw) can be ground into flour with a suitable grain mill. Because home-ground flour can behave differently from commercial flour, try it in a small batch before using it in a full recipe.
What foods pair well with Ksar (raw)?
Cooked Ksar (raw) pairs well with vegetables, legumes, and spiced meat or fish dishes. Lemon or another vitamin C-rich ingredient also complements the grain and can help the body absorb iron from plant foods.
Ksar (raw) Vitamins & Minerals
Vitamins
B1
0.46mg · 38% DV
B3
3.84mg · 24% DV
B5
1.2mg · 24% DV
B6
0.34mg · 20% DV
Minerals
Manganese
3.48mg · 151% DV
Phosphorus
348mg · 50% DV
Copper
0.44mg · 49% DV
Magnesium
132mg · 31% DV
Potassium ⭐
444mg · 13% DV
Sodium
7.2mg · 0% DV
Ksar (raw) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Ksar (raw)
To burn the 426 calories in 1 cup (medium) (120 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 Ksar (raw)?
Ksar (raw) is the uncooked form of a traditional North African grain. The dry kernels are cooked before eating and can be served as a staple alongside vegetables or incorporated into soups and other grain dishes. Once cooked, they soften and take on the flavours of the ingredients around them, making them a versatile base for a simple meal.
Like many grains, Ksar is rich in carbohydrates, with useful amounts of fibre and protein; 100 g contains 10.1 g of fibre. Pair it with vegetables, herbs and a modest amount of oil for a balanced plate, or serve it alongside a stew.
How Nutritious Is Ksar (raw)?
Nutrient density
High
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 Ksar (raw) Processed?
NOVA 1
Unprocessed
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 Ksar (raw) Contain Allergens?
No known major allergens
Which Diets Is Ksar (raw) 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
Ksar (raw) Fat Profile
SATURATED
0.48g
MONOUNSATURATED
0.36g
POLYUNSATURATED
1.44g
Omega 6:3 ratio 12:1
Above the ideal 4:1 (12:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.