1 cup (medium) of Couscous Salad (150 g) has 180 calories. That works out to 120 calories per 100 g. It contains 30.8 g of carbs, 5.3 g of protein, 3.8 g of fat and 3.3 g of fiber. Its 18 µg of Vitamin K covers 15% of the Daily Value. Its glycemic index is 65 (medium), so it raises blood sugar at a moderate pace.

What is Couscous Salad?

Couscous Salad combines tender couscous with finely chopped vegetables such as peppers, cucumber and red onion, often finished with parsley, olive oil and lemon. Couscous is made from tiny semolina granules and is especially associated with North African cooking; this salad is a flexible preparation rather than one fixed regional recipe.

The grains are soft and light, while the fresh vegetables add crunch and a bright, herby flavour. Serve it chilled or at room temperature as a side for grilled vegetables, fish or meat, or pack it for lunch. It offers carbohydrates along with some fibre from the vegetables and couscous. Add chickpeas for a more filling vegetarian meal, or keep the dressing modest if you prefer a lighter salad.

Couscous Salad Nutrition Facts

Selected: 100 g

120

KCAL / 100G

Carbs

20.5g

· 7% DV

Protein

3.5g

· 7% DV

Fat

2.5g

· 3% DV

Fiber

2.2g

· 8% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 69% · Protein 12% · Fat 19%

Couscous Salad Vitamins & Minerals

Vitamins

Vitamin K

12µg · 10% DV

Vitamin C

7mg · 8% DV

0.07mg · 6% DV

Vitamin A

45µg · 5% DV

Minerals

Iron

1mg · 6% DV

Sodium

140mg · 6% DV

Selenium

2.5µg · 5% DV

Phosphorus

38mg · 5% DV

How Nutritious Is Couscous Salad?

Nutrient density

Medium

38/ 100

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

44/ 100

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.

Couscous Salad Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

Medium

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Couscous Salad

To burn the 120 calories in 100 g:

🚶

30min

Walking (5 km/h)

🏃

12min

Running (8 km/h)

🚴

16min

Cycling

🏊

14min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Couscous Salad 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 Contain Allergens?

Contains these allergens:

Gluten yes

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Couscous Salad Good For?

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

Couscous Salad Fat Profile

SATURATED

0.3g

MONOUNSATURATED

1.1g

POLYUNSATURATED

0.5g

⚖️

Omega 6:3 ratio 6:1

Above the ideal 4:1 (6:1).

Compare Couscous Salad

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Couscous Salad vs Breadstick290 kcal fewer per 100 g

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Foods Similar to Couscous Salad

🍚

Bulgur Pilaf

120 kcal

🍝

Whole wheat pasta

124 kcal

🥖

Breadstick

410 kcal

🥯

Simit

340 kcal

🥣

Granola

450 kcal

🍚

Rice Pilaf

150 kcal

🍚

Basmati Rice Pilaf

140 kcal

🍝

Pasta (Boiled)

155 kcal

Frequently Asked Questions About Couscous Salad

How do you make Couscous Salad?

To make Couscous Salad, cook the couscous, drain it, and let it cool before tossing it with diced vegetables, parsley, olive oil, and lemon juice. Fluff the grains with a fork and chill briefly so the dressing reaches the couscous without making it mushy.

What ingredients go in Couscous Salad?

Couscous Salad commonly includes couscous, cucumber, bell peppers, red onion, parsley, olive oil, and lemon juice. Chopped tomatoes, chickpeas, olives, or feta are popular additions. Cut the vegetables into small pieces so they mix evenly with the couscous.

Is Couscous Salad served hot or cold?

Couscous Salad is usually served cold or at room temperature. Cool the cooked couscous before adding cucumber and herbs, which can wilt if mixed in while it is hot. A short chill also gives the lemon and olive oil time to season the grains.

How long does Couscous Salad last in the fridge?

Couscous Salad keeps for about 3 days in a sealed container in the refrigerator. Fresh cucumber and other watery vegetables soften over time, so the salad is best while they still have some crunch. Refrigerate it promptly after serving.

Can you make Couscous Salad ahead of time?

Yes, Couscous Salad can be made ahead. Cook and cool the couscous, then store it separately from the chopped vegetables and dressing if you want the freshest texture. Combine everything shortly before serving, especially if using cucumber or tomatoes.

Can you freeze Couscous Salad?

You can freeze Couscous Salad, but the fresh vegetables usually turn soft and watery after thawing. For better results, freeze plain cooked couscous in portions, thaw it in the refrigerator, then toss it with freshly chopped vegetables and dressing.

What is the difference between Couscous Salad and tabbouleh?

Couscous Salad uses couscous as its base, while tabbouleh is traditionally made with bulgur and a larger proportion of parsley. Couscous salad often includes diced vegetables such as cucumber and bell pepper; tabbouleh typically gets its bright flavor from parsley, mint, lemon, and tomato.

What goes well with Couscous Salad?

Couscous Salad pairs well with grilled chicken, fish, kebabs, or roasted vegetables. It also works alongside hummus and other mezze for a light spread. Because it is served cool, it makes a useful contrast to hot grilled dishes.

How do you keep Couscous Salad from getting soggy?

To keep Couscous Salad from getting soggy, cool and drain the couscous thoroughly before mixing it. Avoid overcooking the grains, and add watery vegetables and dressing close to serving time. If the salad releases liquid while chilling, drain off the excess before serving.

Can Couscous Salad be served warm?

Yes, Couscous Salad can be served warm, though it is more often served chilled. Let the couscous cool until just warm before adding cucumber and herbs, then toss in the dressing. This keeps the vegetables fresher while allowing the flavors to come together.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026