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Spelt Couscous Calories
Rich in fiber and protein, low in fat, high in minerals and vitamins.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Spelt Couscous (200 g) has 710 calories. That works out to 355 calories per 100 g. It contains 140 g of carbs, 25 g of protein, 4 g of fat and 14 g of fiber. Its 2.4 mg of Manganese covers 104% of the Daily Value. Its glycemic index is 60 (medium), so it raises blood sugar at a moderate pace.
Spelt Couscous Nutrition Facts
Selected: 1 cup (medium) · 200 g
710
KCAL / 200G
Carbs
140g
· 51% DV
Protein
25g
· 50% DV
Fat
4g
· 5% DV
Fiber
14g
· 50% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 80% · Protein 14% · Fat 6%
Spelt Couscous nutrition facts table · 1 cup (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 710 kcal | |
| Total fat | 4 g | 5% |
| Saturated fat | 0.7 g | 3% |
| Trans fat | 0 g | |
| Sodium | 10 mg | 0% |
| Total carbohydrate | 140 g | 51% |
| Fiber | 14 g | 50% |
| Protein | 25 g | 50% |
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 Spelt Couscous?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 200 g | 710 kcal |
| 2 tablespoon (medium) | 30 g | 107 kcal |
| 1 piece (small) | 50 g | 178 kcal |
| 100 g | 100 g | 355 kcal |
| ½ cup (small) | 100 g | 355 kcal |
| 1 serving (medium) | 150 g | 533 kcal |
| 1 serving (large) | 250 g | 888 kcal |
| 1 pack (jumbo) | 500 g | 1775 kcal |
Calculated from 355 calories per 100 g.
Frequently Asked Questions About Spelt Couscous
How do you cook spelt couscous?
Cook spelt couscous by hydrating it with boiling water or stock until tender. The amount of liquid and cooking time vary with the granule size and product; stir occasionally and check early so it does not turn mushy.
Is spelt couscous the same as regular couscous?
No. Spelt couscous is made from spelt, while standard couscous is usually made from durum wheat semolina. Both are small pasta-like granules, but spelt couscous can have a nuttier, more pronounced flavor and may cook differently.
Can you substitute spelt couscous for regular couscous?
Yes, spelt couscous can usually replace regular couscous in salads and hot side dishes. Keep an eye on the texture as it cooks, because the granule size and preparation instructions can differ from one product to another.
Should you rinse spelt couscous before cooking?
Usually, no. Rinsing spelt couscous before cooking is unnecessary and can make the granules wet and sticky. Follow any specific preparation directions on the package if they differ.
What does spelt couscous taste like?
Spelt couscous has a mild, slightly nutty flavor that pairs well with herbs, roasted vegetables, beans, and savory sauces. Its flavor is more noticeable than that of some standard couscous, so bright additions such as lemon can complement it.
How should you store cooked spelt couscous?
Keep cooked spelt couscous in a covered container in the refrigerator and use it within a few days. Discard it if it develops an off smell or visible mold; store uncooked couscous sealed in a cool, dry place.
Can you freeze cooked spelt couscous?
Yes, cooked spelt couscous freezes well. Cool it, divide it into portions, and freeze it in airtight containers. Reheat it after thawing with a small splash of water, stirring to loosen the granules.
Can people with diabetes eat spelt couscous?
Yes, people with diabetes can eat spelt couscous, but its carbohydrate content can affect blood glucose. Portion size and what it is eaten with matter; pairing it with vegetables and a protein source can make the meal more balanced.
Is spelt couscous healthier than regular couscous?
Not necessarily. Spelt couscous may offer a different mix of nutrients, but whether it is a better choice depends on whether it is made with whole-grain or refined flour and how you serve it. Compare the ingredients rather than relying on the spelt name alone.
Spelt Couscous Vitamins & Minerals
Vitamins
B1
0.7mg · 58% DV
B3
7mg · 44% DV
B5
1.8mg · 36% DV
B6
0.5mg · 29% DV
Minerals
Manganese
2.4mg · 104% DV
Phosphorus
500mg · 71% DV
Copper
0.6mg · 67% DV
Zinc
4mg · 36% DV
Potassium ⭐
640mg · 19% DV
Sodium
10mg · 0% DV
Spelt Couscous Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Spelt Couscous
To burn the 710 calories in 1 cup (medium) (200 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 Spelt Couscous?
Spelt couscous is made from tiny granules of spelt, an ancient wheat variety. It gives the familiar couscous shape a different grain, rather than being the small pasta often called couscous in some countries. The granules turn tender when cooked, with a mild, nutty flavour and a pleasantly distinct texture.
Like North African-style couscous, it works well warm alongside vegetables, beans, meat or a stew, and it can also be cooled for salads. Its fibre and protein make it a satisfying grain option; it provides 7 g of fibre per 100 g. For a lighter meal, toss it with plenty of vegetables, herbs and lemon.
How Nutritious Is Spelt Couscous?
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 Spelt Couscous 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 Spelt Couscous Contain Allergens?
Contains these allergens:
Which Diets Is Spelt 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
Spelt Couscous Fat Profile
SATURATED
0.7g
MONOUNSATURATED
0.5g
POLYUNSATURATED
1.1g
Omega 6:3 ratio 15:1
Above the ideal 4:1 (15:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.