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Purple couscous salad Calories
Couscous salad made with purple vegetables
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Purple couscous salad (180 g) has 230 calories. That works out to 128 calories per 100 g. It contains 39.8 g of carbs, 6.5 g of protein, 5 g of fat and 4.3 g of fiber. Its 16.2 µg of Selenium covers 29% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Purple couscous salad Nutrition Facts
Selected: 1 cup (medium) · 180 g
230
KCAL / 180G
Carbs
39.8g
· 14% DV
Protein
6.5g
· 13% DV
Fat
5g
· 6% 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 69% · Protein 11% · Fat 20%
Purple couscous salad nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 230 kcal | |
| Total fat | 5 g | 6% |
| Saturated fat | 0.68 g | 3% |
| Trans fat | 0 g | |
| Sodium | 324 mg | 14% |
| Total carbohydrate | 39.8 g | 14% |
| Fiber | 4.3 g | 15% |
| Protein | 6.5 g | 13% |
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 Purple couscous salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 230 kcal |
| 1 tablespoon (shredded) | 15 g | 19 kcal |
| 1 piece (half) | 45 g | 58 kcal |
| 1 serving (small) | 90 g | 115 kcal |
| 100 g | 100 g | 128 kcal |
| 1 cup (small) | 120 g | 154 kcal |
| 1 serving (medium) | 180 g | 230 kcal |
| 1 cup (large) | 250 g | 320 kcal |
| 1 serving (large) | 280 g | 358 kcal |
Calculated from 128 calories per 100 g.
Frequently Asked Questions About Purple couscous salad
What goes in purple couscous salad?
Purple couscous salad usually combines cooked couscous with purple vegetables and a tangy dressing. Beetroot, red cabbage, or purple carrots add color; herbs, lemon juice, and olive oil bring freshness. Ingredients vary by recipe, so use whichever vegetables you have.
How do you make purple couscous salad?
Make purple couscous salad by cooking the couscous, cooling it, then tossing it with chopped purple vegetables and dressing. Lemon and olive oil make a simple dressing; add fresh herbs just before serving to keep their flavor bright.
Why is purple couscous salad purple?
Purple couscous salad gets its color from vegetables such as beetroot, red cabbage, or purple carrots. Beetroot can stain the couscous and other ingredients, so fold it in last if you want the colors to stay distinct.
Can you eat purple couscous salad cold?
Yes, purple couscous salad is usually served cold or at room temperature. Let the cooked couscous cool before mixing in the vegetables and dressing; this helps keep the vegetables crisp and prevents the herbs from wilting.
Can you make purple couscous salad ahead of time?
Yes, purple couscous salad can be made a day ahead. Mix the cooled couscous and vegetables, cover, and refrigerate; add delicate herbs and adjust the lemon or dressing shortly before serving for a fresher taste.
How long does purple couscous salad last in the fridge?
Purple couscous salad keeps for about three days in a covered container in the refrigerator. If it contains yogurt dressing or tender herbs, the texture may deteriorate sooner; keep it chilled and discard it if it has been left out for hours.
What can you serve with purple couscous salad?
Purple couscous salad pairs well with grilled vegetables, chicken, fish, or kebabs. Serve it as a colorful side at a barbecue, or add chickpeas and extra vegetables to make it more substantial as a light lunch.
Can you use beetroot in purple couscous salad without turning everything pink?
Yes, you can limit the color spread by cooking and cooling the beetroot separately, then folding it into purple couscous salad just before serving. For less staining, use red cabbage or purple carrots instead.
What dressing works best for purple couscous salad?
A lemon-and-olive-oil dressing works especially well in purple couscous salad because its acidity balances the mild couscous and earthy vegetables. Whisk in a little mustard or chopped herbs if you want a sharper, more aromatic finish.
Can purple couscous salad be served warm?
Yes, purple couscous salad can be served slightly warm, although it is more often chilled. Let the couscous cool until it is no longer steaming before adding herbs or a yogurt-based dressing, which can wilt or loosen in excess heat.
Purple couscous salad Vitamins & Minerals
Vitamins
Vitamin K
32.4µg · 27% DV
Vitamin C
17.64mg · 20% DV
B3
1.98mg · 12% DV
Folate
43.2µg · 11% DV
Minerals
Selenium
16µg · 29% DV
Manganese
0.5mg · 22% DV
Copper
0.14mg · 16% DV
Sodium
324mg · 14% DV
Potassium ⭐
252mg · 7% DV
Purple couscous salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Purple couscous salad
To burn the 230 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 Purple couscous salad?
Purple couscous salad combines small couscous grains with purple-hued vegetables, herbs and a dressing. Couscous has deep roots in North African cooking, while serving it as a chilled or room-temperature salad is a flexible way to bring it to tables around the world. Ingredients vary; vegetables such as red cabbage can add colour and a pleasantly crisp contrast to the soft grains.
Enjoy it as a light lunch, a side for grilled vegetables or a contribution to a shared meal. Its flavour is usually fresh and savoury, with a hint of sweetness depending on the vegetables and dressing. It is mainly a source of carbohydrates, with some fibre and a modest amount of protein. For a lighter salad, use the dressing sparingly and add extra herbs or crunchy vegetables.
How Nutritious Is Purple 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 Purple 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 Purple couscous salad Contain Allergens?
Contains these allergens:
Which Diets Is Purple couscous salad 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
Purple couscous salad Fat Profile
SATURATED
0.68g
MONOUNSATURATED
2.02g
POLYUNSATURATED
1.21g
Omega 6:3 ratio 12.4:1
Above the ideal 4:1 (12.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.