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 for selected serving | 112 kcal |
| Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 22 grams |
| Default serving size ⓘ Serving sizes are mostly 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 | 65 mg |
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
Mineral chart - relative view
Vitamin coverage chart
Vitamin A:
0IU of 5,000IU
0%
Vitamin E:
0.39mg of 15mg
2.6%
Vitamin D:
0µg of 10µg
0%
Vitamin C:
0mg of 90mg
0%
Vitamin B1:
0.19mg of 1mg
16%
Vitamin B2:
0.08mg of 1mg
6.2%
Vitamin B3:
2.9mg of 16mg
18%
Vitamin B5:
1.1mg of 5mg
22%
Vitamin B6:
0.15mg of 1mg
12%
Folate:
45µg of 400µg
11%
Vitamin B12:
0µg of 2µg
0%
Choline:
9.9mg of 550mg
1.8%
Vitamin K:
0.3µg of 120µg
0.25%
Vitamin chart - relative view
Vitamin D
0 µg
TOP 100%
Macronutrients chart
Protein:
Daily Value: 8%
3.8 g of 50 g
3.8 g (8% of DV )
Fats:
Daily Value: 0%
0.2 g of 65 g
0.2 g (0% of DV )
Carbs:
Daily Value: 8%
23.2 g of 300 g
23.2 g (8% of DV )
Water:
Daily Value: 4%
72.6 g of 2,000 g
72.6 g (4% of DV )
Other:
0.3 g
0.3 g
Protein quality breakdown
Tryptophan:
147mg of 280mg
53%
Threonine:
300mg of 1,050mg
29%
Isoleucine:
441mg of 1,400mg
32%
Leucine:
777mg of 2,730mg
28%
Lysine:
219mg of 2,100mg
10%
Methionine:
177mg of 1,050mg
17%
Phenylalanine:
552mg of 1,750mg
32%
Valine:
486mg of 1,820mg
27%
Histidine:
231mg of 700mg
33%
Fat type information
Saturated Fat:
0.03 g
Monounsaturated Fat:
0.02 g
Polyunsaturated fat:
0.06 g
Fiber content ratio for Couscous
Sugar:
0.1 g
Fiber:
1.4 g
Other:
22 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 | 3.8g | 9% | 67% |
1.3 times more than Broccoli
|
| Fats | 0.16g | 0% | 90% |
208.2 times less than Cheese
|
| Vitamin C | 0mg | 0% | 100% |
N/A
|
| Net carbs | 22g | N/A | 30% |
2.5 times less than Chocolate
|
| Carbs | 23g | 8% | 31% |
1.2 times less than Rice
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Magnesium | 8mg | 2% | 87% |
17.5 times less than Almonds
|
| Calcium | 8mg | 1% | 82% |
15.6 times less than Milk
|
| Potassium | 58mg | 2% | 91% |
2.5 times less than Cucumber
|
| Iron | 0.38mg | 5% | 81% |
6.8 times less than Beef broiled
|
| 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 | 0µg | 0% | 100% | |
| Vitamin E | 0.13mg | 1% | 82% |
11.2 times less than Kiwi
|
| Manganese | 0.08mg | 4% | 62% | |
| Selenium | 28µg | 50% | 35% | |
| 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 seeds
|
| 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 sprouts
|
| Saturated Fat | 0.03g | 0% | 89% |
203.3 times less than Beef broiled
|
| Choline | 3.3mg | 1% | 94% | |
| 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*
0.25%
Total Fat
0.16g
0.13%
Saturated Fat 0.03g
0
Trans Fat
0g
0
Cholesterol 0mg
0.22%
Sodium 5mg
7.7%
Total Carbohydrate
23g
5.6%
Dietary Fiber
1.4g
Total Sugars 0g
Includes ? g Added Sugars
Protein
3.8g
Vitamin D
0mcg
0
Calcium
8mg
0.8%
Iron
0.38mg
4.8%
Potassium
58mg
1.7%
*
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
ⓘ
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
Low in Cholesterol
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
No Trans 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 Saturated Fats
ⓘ
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
Low in Sugars
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.