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Beet couscous Calories
Couscous prepared with beetroot, providing fiber and folate
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Beet couscous (160 g) has 194 calories. That works out to 121 calories per 100 g. It contains 38.6 g of carbs, 6.1 g of protein, 1.1 g of fat and 3.7 g of fiber. Its 19.2 µg of Selenium covers 35% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Beet couscous Nutrition Facts
Selected: 1 cup (medium) · 160 g
194
KCAL / 160G
Carbs
38.6g
· 14% DV
Protein
6.1g
· 12% DV
Fat
1.1g
· 1% DV
Fiber
3.7g
· 13% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 82% · Protein 13% · Fat 5%
Beet couscous nutrition facts table · 1 cup (medium) (160 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 194 kcal | |
| Total fat | 1.1 g | 1% |
| Saturated fat | 0.19 g | 1% |
| Trans fat | 0 g | |
| Sodium | 176 mg | 8% |
| Total carbohydrate | 38.6 g | 14% |
| Fiber | 3.7 g | 13% |
| 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 Cup of Beet couscous?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 160 g | 194 kcal |
| 1 tablespoon (small) | 15 g | 18 kcal |
| 1 piece (small) | 80 g | 97 kcal |
| 100 g | 100 g | 121 kcal |
| 1 cup (small) | 120 g | 145 kcal |
| 1 serving (medium) | 180 g | 218 kcal |
| 1 cup (large) | 220 g | 266 kcal |
| 1 serving (large) | 260 g | 315 kcal |
Calculated from 121 calories per 100 g.
Frequently Asked Questions About Beet couscous
How do you make beet couscous?
Beet couscous is made by mixing cooked couscous with grated, puréed, or finely chopped beetroot. Cook the couscous first, then stir in cooked beet and a little olive oil while it is warm so the color spreads evenly.
Is beet couscous the same as Moroccan couscous?
Not always. Turkish kuskus is typically a small pasta, while Moroccan couscous consists of tiny steamed semolina granules. Beet couscous can be made with either, so check the recipe or package instructions and use the cooking method suited to that form.
What does beet couscous taste like?
Beet couscous tastes mildly sweet and earthy from the beetroot, with a soft, savory base from the couscous. Lemon juice, fresh herbs, or a tangy yogurt sauce balance the sweetness and make the beet flavor less dominant.
How do you keep beet couscous bright pink?
For brighter beet couscous, mix finely grated or puréed cooked beet into the couscous just after cooking. Add a little beet cooking liquid if needed, but avoid adding too much, which can make the dish wet. Prolonged frying may dull the color.
Can you make beet couscous with raw beetroot?
Yes, you can use raw beetroot in beet couscous by grating it finely. It will stay crisp and have a stronger earthy flavor than cooked beet. For a softer texture and more evenly colored dish, cook or roast the beet before mixing it in.
What can you serve with beet couscous?
Beet couscous pairs well with grilled chicken, chickpeas, or roasted vegetables, and a lemony green salad makes a fresh side. For a simple lunch, add feta or a spoonful of yogurt; the tanginess complements the beet’s natural sweetness.
Can beet couscous be served as a salad?
Yes, beet couscous works well as a cold salad. Let the cooked couscous cool, then add beetroot, chopped herbs, lemon juice, and olive oil. Add crisp ingredients such as cucumber just before serving to keep their texture.
How long does beet couscous last in the fridge?
Beet couscous keeps in a covered container in the refrigerator for up to three days. Chill leftovers promptly rather than leaving them at room temperature, and store any yogurt or other dressing separately if you want the couscous to keep its texture.
Can you freeze beet couscous?
Yes, beet couscous can be frozen in an airtight container, although the texture may soften after thawing. Cool it promptly before freezing, then thaw it in the refrigerator and reheat thoroughly; add fresh herbs or lemon afterward to refresh the flavor.
Can you reheat beet couscous without drying it out?
Yes, reheat beet couscous gently with a small splash of water. Cover it in the microwave and heat in short intervals, or stir it in a pan over low heat. Mix once or twice so it warms evenly without sticking or drying.
Beet couscous Vitamins & Minerals
Vitamins
B3
1.92mg · 12% DV
Folate
38.4µg · 10% DV
B1
0.08mg · 7% DV
B5
0.29mg · 6% DV
Minerals
Selenium
19µg · 35% DV
Manganese
0.35mg · 15% DV
Phosphorus
93mg · 13% DV
Copper
0.11mg · 12% DV
Sodium
176mg · 8% DV
Potassium ⭐
189mg · 6% DV
Beet couscous Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Beet couscous
To burn the 194 calories in 1 cup (medium) (160 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 Beet couscous?
Beet couscous combines the small semolina grains used for couscous with beetroot, which lends the dish its vivid colour and a mild earthy sweetness. Couscous has roots in North African cooking, where it is commonly served alongside stews and vegetables; this beetroot version also works well as a chilled salad or an easy side dish. Toss it with herbs, lemon and olive oil, or add chickpeas for a more substantial meal. It is mainly a source of carbohydrates and is low in fat, with 2.3 g of fibre per 100 g. Add extra vegetables and herbs for a lighter, fresher plate.
How Nutritious Is Beet couscous?
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 Beet couscous 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 Beet couscous Contain Allergens?
Contains these allergens:
Which Diets Is Beet couscous 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
Beet couscous Fat Profile
SATURATED
0.19g
MONOUNSATURATED
0.14g
POLYUNSATURATED
0.38g
Omega 6:3 ratio 11.7:1
Above the ideal 4:1 (11.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.