Couscous nutrition: calories, carbs, GI, protein, fiber, fats
Couscous, cooked
*all the values are displayed for the amount of 100 grams
Important nutritional characteristics for Couscous
|
Glycemic index ⓘ
Source: Check out our full article on Couscous glycemic index https://www.sciencedirect.com/science/article/pii/S0002916522004944Check out our Glycemic index chart page for the full list.
|
65 (medium) |
| Glycemic load | 22 (high) |
| Insulin index ⓘ https://ses.library.usyd.edu.au/handle/2123/11945 | 84 |
| Calories ⓘ Calories per 100-gram serving | 112 |
| Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 21.82 grams |
| Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs) | 1 cup, cooked (157 grams) |
| Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. | 1.1 (acidic) |
| Oxalates ⓘ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8229448 | 65mg |
Net carbs ⓘHigher in Net carbs content than 70% of foods
Carbs ⓘHigher in Carbs content than 69% of foods
Selenium ⓘHigher in Selenium content than 65% of foods
Fiber ⓘHigher in Fiber content than 56% of foods
Folate, food ⓘHigher in Folate, food content than 51% of foods
Couscous calories (kcal)
| Serving Size | Calories | Weight |
|---|---|---|
| Calories in 100 grams | 112 | |
| Calories in 1 cup, cooked | 176 | 157 g |
| Calories in 1 cup, dry, yields | 591 | 528 g |
| Calories in 1 oz, dry, yields | 96 | 86 g |
Couscous Glycemic index (GI)
Source:
Check out our full article on Couscous glycemic index
https://www.sciencedirect.com/science/article/pii/S0002916522004944Check out our Glycemic index chart page for the full list.
Couscous Glycemic load (GL)
Mineral coverage chart
Calcium:
8 mg of 1,000 mg
1%
Iron:
0.38 mg of 8 mg
5%
Magnesium:
8 mg of 420 mg
2%
Phosphorus:
22 mg of 700 mg
3%
Potassium:
58 mg of 3,400 mg
2%
Sodium:
5 mg of 2,300 mg
0%
Zinc:
0.26 mg of 11 mg
2%
Copper:
0.041 mg of 1 mg
5%
Manganese:
0.084 mg of 2 mg
4%
Selenium:
27.5 µg of 55 µg
50%
Choline:
3.3 mg of 550 mg
1%
Mineral chart - relative view
Selenium
27.5 µg
TOP 35%
Manganese
0.084 mg
TOP 62%
Iron
0.38 mg
TOP 81%
Zinc
0.26 mg
TOP 81%
Calcium
8 mg
TOP 82%
Copper
0.041 mg
TOP 84%
Magnesium
8 mg
TOP 87%
Phosphorus
22 mg
TOP 87%
Sodium
5 mg
TOP 90%
Potassium
58 mg
TOP 91%
Choline
3.3 mg
TOP 94%
Vitamin coverage chart
Vitamin A:
0 IU of 5,000 IU
0%
Vitamin E :
0.13 mg of 15 mg
1%
Vitamin D:
0 µg of 10 µg
0%
Vitamin C:
0 mg of 90 mg
0%
Vitamin B1:
0.063 mg of 1 mg
5%
Vitamin B2:
0.027 mg of 1 mg
2%
Vitamin B3:
0.983 mg of 16 mg
6%
Vitamin B5:
0.371 mg of 5 mg
7%
Vitamin B6:
0.051 mg of 1 mg
4%
Folate:
15 µg of 400 µg
4%
Vitamin B12:
0 µg of 2 µg
0%
Vitamin K:
0.1 µg of 120 µg
0%
Vitamin chart - relative view
Folate
15 µg
TOP 53%
Vitamin B1
0.063 mg
TOP 65%
Vitamin B5
0.371 mg
TOP 67%
Vitamin B3
0.983 mg
TOP 69%
Vitamin B6
0.051 mg
TOP 78%
Vitamin E
0.13 mg
TOP 82%
Vitamin K
0.1 µg
TOP 88%
Vitamin B2
0.027 mg
TOP 88%
Vitamin D
0 µg
TOP 100%
Vitamin A
0 IU
TOP 100%
Vitamin C
0 mg
TOP 100%
Vitamin B12
0 µg
TOP 100%
Macronutrients chart
Protein:
Daily Value: 8%
3.79 g of 50 g
8%
Fats:
Daily Value: 0%
0.16 g of 65 g
0%
Carbs:
Daily Value: 8%
23.22 g of 300 g
8%
Water:
Daily Value: 4%
72.57 g of 2,000 g
4%
Other:
0.26 g
Protein quality breakdown
Tryptophan:
49 mg of 280 mg
18%
Threonine:
100 mg of 1,050 mg
10%
Isoleucine:
147 mg of 1,400 mg
11%
Leucine:
259 mg of 2,730 mg
9%
Lysine:
73 mg of 2,100 mg
3%
Methionine:
59 mg of 1,050 mg
6%
Phenylalanine:
184 mg of 1,750 mg
11%
Valine:
162 mg of 1,820 mg
9%
Histidine:
77 mg of 700 mg
11%
Fat type information
Saturated Fat:
0.029 g
Monounsaturated Fat:
0.022 g
Polyunsaturated fat:
0.064 g
Fiber content ratio for Couscous
Sugar:
0.1 g
Fiber:
1.4 g
Other:
21.72 g
All nutrients for Couscous per 100g
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Calories | 112kcal | 6% | 70% |
2.4 times more than Orange
|
| Protein | 3.79g | 9% | 67% |
1.3 times more than Broccoli
|
| Fats | 0.16g | 0% | 90% |
208.2 times less than Cheddar Cheese
|
| Vitamin C | 0mg | 0% | 100% |
N/A
|
| Net carbs | 21.82g | N/A | 30% |
2.5 times less than Chocolate
|
| Carbs | 23.22g | 8% | 31% |
1.2 times less than Rice
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Iron | 0.38mg | 5% | 81% |
6.8 times less than Beef broiled
|
| Calcium | 8mg | 1% | 82% |
15.6 times less than Milk
|
| Potassium | 58mg | 2% | 91% |
2.5 times less than Cucumber
|
| Magnesium | 8mg | 2% | 87% |
17.5 times less than Almond
|
| Sugar | 0.1g | N/A | 75% |
89.7 times less than Coca-Cola
|
| Fiber | 1.4g | 6% | 44% |
1.7 times less than Orange
|
| Copper | 0.04mg | 5% | 84% |
3.5 times less than Shiitake
|
| Zinc | 0.26mg | 2% | 81% |
24.3 times less than Beef broiled
|
| Phosphorus | 22mg | 3% | 87% |
8.3 times less than Chicken meat
|
| Sodium | 5mg | 0% | 90% |
98 times less than White Bread
|
| Vitamin A | 0IU | 0% | 100% |
N/A
|
| Vitamin A RAE | 0µg | 0% | 100% | |
| Vitamin E | 0.13mg | 1% | 82% |
11.2 times less than Kiwifruit
|
| Selenium | 27.5µg | 50% | 35% | |
| Manganese | 0.08mg | 4% | 62% | |
| Vitamin B1 | 0.06mg | 5% | 65% |
4.2 times less than Pea raw
|
| Vitamin B2 | 0.03mg | 2% | 88% |
4.8 times less than Avocado
|
| Vitamin B3 | 0.98mg | 6% | 69% |
9.7 times less than Turkey meat
|
| Vitamin B5 | 0.37mg | 7% | 67% |
3 times less than Sunflower seed
|
| Vitamin B6 | 0.05mg | 4% | 78% |
2.3 times less than Oat
|
| Vitamin B12 | 0µg | 0% | 100% |
N/A
|
| Vitamin K | 0.1µg | 0% | 88% |
1016 times less than Broccoli
|
| Folate | 15µg | 4% | 53% |
4.1 times less than Brussels sprout
|
| Saturated Fat | 0.03g | 0% | 89% |
203.3 times less than Beef broiled
|
| Monounsaturated Fat | 0.02g | N/A | 89% |
445.4 times less than Avocado
|
| Polyunsaturated fat | 0.06g | N/A | 88% |
737.1 times less than Walnut
|
| Tryptophan | 0.05mg | 0% | 86% |
6.2 times less than Chicken meat
|
| Threonine | 0.1mg | 0% | 90% |
7.2 times less than Beef broiled
|
| Isoleucine | 0.15mg | 0% | 88% |
6.2 times less than Salmon raw
|
| Leucine | 0.26mg | 0% | 88% |
9.4 times less than Tuna Bluefin
|
| Lysine | 0.07mg | 0% | 93% |
6.2 times less than Tofu
|
| Methionine | 0.06mg | 0% | 88% |
1.6 times less than Quinoa
|
| Phenylalanine | 0.18mg | 0% | 86% |
3.6 times less than Egg
|
| Valine | 0.16mg | 0% | 89% |
12.5 times less than Soybean raw
|
| Histidine | 0.08mg | 0% | 88% |
9.7 times less than Turkey meat
|
| Omega-3 - EPA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DHA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DPA | 0g | N/A | 100% |
N/A
|
Check out similar food or compare with current
NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 112
% Daily Value*
0%
Total Fat
0g
0%
Saturated Fat 0g
0%
Cholesterol 0mg
0%
Sodium 5mg
8%
Total Carbohydrate
23g
4%
Dietary Fiber
1g
Total Sugars g
Includes ? g Added Sugars
Protein
4g
Vitamin D
0mcg
0%
Calcium
8mg
1%
Iron
0mg
0%
Potassium
58mg
2%
*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Health checks
Low in Cholesterol
ⓘ
Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ⓘ
Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sugars
ⓘ
While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source
Couscous nutrition infographic
Infographic link
References
All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.