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Mayonnaise Walnut Couscous Salad Calories
Energy-dense salad with healthy fats from walnuts
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Mayonnaise Walnut Couscous Salad (150 g) has 372 calories. That works out to 248 calories per 100 g. It contains 21.8 g of carbs, 6.1 g of protein, 29.4 g of fat and 2.7 g of fiber. Its 37.5 µg of Vitamin K covers 31% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Mayonnaise Walnut Couscous Salad Nutrition Facts
Selected: 1 serving (medium) · 150 g
372
KCAL / 150G
Carbs
21.8g
· 8% DV
Protein
6.1g
· 12% DV
Fat
29.4g
· 38% DV
Fiber
2.7g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 23% · Protein 6% · Fat 71%
Mayonnaise Walnut Couscous Salad nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 372 kcal | |
| Total fat | 29.4 g | 38% |
| Saturated fat | 3.53 g | 18% |
| Trans fat | 0.08 g | |
| Sodium | 383 mg | 17% |
| Total carbohydrate | 21.8 g | 8% |
| Fiber | 2.7 g | 10% |
| Protein | 6.1 g | 12% |
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 Serving of Mayonnaise Walnut Couscous Salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 372 kcal |
| 1 teaspoon (mini) | 5 g | 12 kcal |
| 1 tablespoon (small) | 15 g | 37 kcal |
| 1 ounce (small) | 28.4 g | 70 kcal |
| ½ cup (small) | 90 g | 223 kcal |
| 100 g | 100 g | 248 kcal |
| 1 cup (medium) | 180 g | 446 kcal |
| 1 serving (large) | 220 g | 546 kcal |
Calculated from 248 calories per 100 g.
Frequently Asked Questions About Mayonnaise Walnut Couscous Salad
How do you make Mayonnaise Walnut Couscous Salad?
Make Mayonnaise Walnut Couscous Salad by cooking the couscous, cooling it completely, then folding it with mayonnaise and chopped walnuts. Add optional ingredients such as corn, diced pickles, or herbs, and chill the salad briefly before serving so the flavors come together.
What goes in Mayonnaise Walnut Couscous Salad?
The core ingredients in Mayonnaise Walnut Couscous Salad are couscous, mayonnaise, and walnuts. Recipes often add vegetables or herbs, such as corn, carrots, pickles, or dill, but there is no single fixed recipe for these extras.
Can you make Mayonnaise Walnut Couscous Salad ahead of time?
Yes, you can make Mayonnaise Walnut Couscous Salad a day ahead and keep it covered in the refrigerator. The couscous may absorb some of the dressing as it sits, so stir it before serving and add a little more dressing if it seems dry.
How long does Mayonnaise Walnut Couscous Salad last in the fridge?
Mayonnaise Walnut Couscous Salad keeps for about three days in a covered container in the refrigerator. Return it to the fridge promptly after serving, and discard it if it has been left at room temperature for an extended period.
What do you serve with Mayonnaise Walnut Couscous Salad?
Serve Mayonnaise Walnut Couscous Salad alongside grilled chicken, kebabs, or roasted vegetables, or include it in a buffet spread. Its creamy, rich dressing pairs well with a crisp green salad or another fresh, acidic side.
Can Mayonnaise Walnut Couscous Salad be frozen?
No, freezing Mayonnaise Walnut Couscous Salad is not recommended. Mayonnaise can separate as it thaws, leaving the dressing watery, while the couscous may turn soft; prepare it fresh or refrigerate leftovers instead.
Can you use Greek yogurt instead of mayonnaise in Mayonnaise Walnut Couscous Salad?
Yes, Greek yogurt can replace some or all of the mayonnaise in Mayonnaise Walnut Couscous Salad. It gives the dressing a tangier taste and thicker texture; mix it in gradually so the salad stays creamy rather than loose.
How can you keep Mayonnaise Walnut Couscous Salad from getting soggy?
Cool and drain the couscous well before mixing Mayonnaise Walnut Couscous Salad, and add watery vegetables only after removing excess liquid. Start with less dressing than you think you need, then adjust it just before serving.
Is Mayonnaise Walnut Couscous Salad good for weight loss?
Mayonnaise Walnut Couscous Salad can fit into a weight-loss meal, but its creamy dressing makes it easy to serve a substantial portion. Pair a modest scoop with vegetables and a protein-rich dish, or use less mayonnaise for a lighter version.
Can you pack Mayonnaise Walnut Couscous Salad for lunch?
Yes, Mayonnaise Walnut Couscous Salad works for lunch if you keep it chilled in an insulated bag with an ice pack. Do not leave the mayonnaise-based salad warm for hours; refrigerate it promptly when you arrive.
Mayonnaise Walnut Couscous Salad Vitamins & Minerals
Vitamins
Vitamin K
37.5µg · 31% DV
Vitamin E
2.03mg · 14% DV
B6
0.15mg · 9% DV
B1
0.11mg · 9% DV
Minerals
Copper
0.27mg · 30% DV
Manganese
0.63mg · 27% DV
Selenium
13µg · 24% DV
Phosphorus
132mg · 19% DV
Sodium
383mg · 17% DV
Potassium ⭐
156mg · 5% DV
Mayonnaise Walnut Couscous Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mayonnaise Walnut Couscous Salad
To burn the 372 calories in 1 serving (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.
What is Mayonnaise Walnut Couscous Salad?
Mayonnaise walnut couscous salad combines cooked, cooled couscous with mayonnaise and walnuts. In Turkey, where this style of salad is familiar, “kuskus” often refers to tiny pasta pearls rather than the North African grain made from semolina. Recipes may add other ingredients, but the creamy dressing and nutty walnuts define the dish.
Soft pasta pearls contrast with the walnuts’ crunch, while the mayonnaise gives the salad a rich, gently tangy taste. Serve it chilled as part of a buffet, alongside grilled food, or as a picnic dish. It is energy-dense, with much of its fat coming from the walnuts and dressing, and provides comparatively little protein or fibre. For a lighter version, replace some of the mayonnaise with plain yogurt and add fresh vegetables.
How Nutritious Is Mayonnaise Walnut 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
Low
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 Mayonnaise Walnut 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 Mayonnaise Walnut Couscous Salad Contain Allergens?
Contains these allergens:
Which Diets Is Mayonnaise Walnut 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
Mayonnaise Walnut Couscous Salad Fat Profile
SATURATED
3.53g
MONOUNSATURATED
6.82g
POLYUNSATURATED
9.52g
Omega 6:3 ratio 11:1
Above the ideal 4:1 (11:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.