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Couscous nutrition, glycemic index, calories, net carbs & more

Couscous, cooked
*all the values are displayed for the amount of 100 grams

Couscous Glycemic index (GI)

65
Article author photo Elen Khachatrian by Elen Khachatrian | Last updated on April 24, 2021
Education: Nutrition & Microbiology at YSU

Based on The International Tables of Glycemic Index, the glycemic index of couscous is equal to 65.

Couscous from the USA, boiled for 5 minutes, has a GI equal to 69, whereas couscous from Tunisia, boiled for 5 minutes, has a lower GI of 61 [1].

The GI of Moroccan couscous with semolina, chickpeas, vegetables falls in the range of 58±9.

Couscous soup with vegetables has the Glycemic Index in the range of 57±4 [2].

Couscous is a good source of fiber. The sugar amount of this dish is meager. It contains 0.1 g per 100 g; nevertheless, it is high in carbs; 23 g per 100 g. People with blood sugar issues or diabetes should be cautious when consuming couscous [3].

By following the link, you can find our glycemic index chart with sources.

Sources

  1. https://care.diabetesjournals.org/content/diacare/suppl/2008/09/18/dc08-1239.DC1/TableA1_1.pdf
  2. https://care.diabetesjournals.org/content/diacare/suppl/2008/09/18/dc08-1239.DC1/TableA2_1.pdf
  3. https://pubmed.ncbi.nlm.nih.gov/12612226/
Article author photo Elen Khachatrian
Education: Nutrition & Microbiology at YSU
Last updated: April 24, 2021

Important nutritional characteristics for Couscous

Couscous
Glycemic index ⓘ Source:
https://academic.oup.com/ajcn/article/114/5/1625/6320814
Check out our Glycemic index chart page for the full list.
65 (medium)
Insulin index ⓘ https://ses.library.usyd.edu.au/handle/2123/11945
84
Calories
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)
70% Net carbs
69% Carbs
65% Selenium
56% Fiber
51% Folate, food
Explanation: The given food contains more Net carbs than 70% of foods. Note that this food itself is richer in Net carbs than it is in any other nutrient. Similarly, it is relatively rich in Carbs, Selenium, Fiber, and Folate, food.

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 3% 15% 6% 10% 6% 1% 8% 14% 11% 150% 2%
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 Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 0% 16% 7% 19% 23% 12% 12% 0% 1%
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

4% 24% 73%
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 Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 53% 29% 32% 29% 11% 17% 32% 27% 33%
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

0.029% 0.022% 0.064%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.022 g
Polyunsaturated fat: 0.064 g

Fiber content ratio for Couscous

1.4% 21.72%
Sugar: 0.1 g
Fiber: 1.4 g
Other: 21.72 g

All nutrients for Couscous per 100g

Nutrient DV% In TOP % of foods Value Comparison
Net carbs N/A 30% 21.82g 2.5 times less than Chocolate Chocolate
Protein 9% 67% 3.79g 1.3 times more than Broccoli Broccoli
Fats 0% 90% 0.16g 208.2 times less than Cheese Cheese
Carbs 8% 31% 23.22g 1.2 times less than Rice Rice
Calories 6% 70% 112kcal 2.4 times more than Orange Orange
Sugar N/A 75% 0.1g 89.7 times less than Coca-Cola Coca-Cola
Fiber 6% 44% 1.4g 1.7 times less than Orange Orange
Calcium 1% 82% 8mg 15.6 times less than Milk Milk
Iron 5% 81% 0.38mg 6.8 times less than Beef Beef
Magnesium 2% 87% 8mg 17.5 times less than Almond Almond
Phosphorus 3% 87% 22mg 8.3 times less than Chicken meat Chicken meat
Potassium 2% 91% 58mg 2.5 times less than Cucumber Cucumber
Sodium 0% 90% 5mg 98 times less than White Bread White Bread
Zinc 2% 81% 0.26mg 24.3 times less than Beef Beef
Copper 5% 84% 0.04mg 3.5 times less than Shiitake Shiitake
Vitamin A 0% 100% 0IU N/A Carrot
Vitamin E 1% 82% 0.13mg 11.2 times less than Kiwifruit Kiwifruit
Vitamin D 0% 100% 0µg N/A Egg
Vitamin C 0% 100% 0mg N/A Lemon
Vitamin B1 5% 65% 0.06mg 4.2 times less than Pea Pea
Vitamin B2 2% 88% 0.03mg 4.8 times less than Avocado Avocado
Vitamin B3 6% 69% 0.98mg 9.7 times less than Turkey meat Turkey meat
Vitamin B5 7% 67% 0.37mg 3 times less than Sunflower seed Sunflower seed
Vitamin B6 4% 78% 0.05mg 2.3 times less than Oat Oat
Folate 4% 53% 15µg 4.1 times less than Brussels sprout Brussels sprout
Vitamin B12 0% 100% 0µg N/A Pork
Vitamin K 0% 88% 0.1µg 1016 times less than Broccoli Broccoli
Tryptophan 0% 86% 0.05mg 6.2 times less than Chicken meat Chicken meat
Threonine 0% 90% 0.1mg 7.2 times less than Beef Beef
Isoleucine 0% 88% 0.15mg 6.2 times less than Salmon Salmon
Leucine 0% 88% 0.26mg 9.4 times less than Tuna Tuna
Lysine 0% 93% 0.07mg 6.2 times less than Tofu Tofu
Methionine 0% 88% 0.06mg 1.6 times less than Quinoa Quinoa
Phenylalanine 0% 86% 0.18mg 3.6 times less than Egg Egg
Valine 0% 89% 0.16mg 12.5 times less than Soybean Soybean
Histidine 0% 88% 0.08mg 9.7 times less than Turkey meat Turkey meat
Cholesterol 0% 100% 0mg N/A Egg
Saturated Fat 0% 89% 0.03g 203.3 times less than Beef Beef
Monounsaturated Fat N/A 89% 0.02g 445.4 times less than Avocado Avocado
Polyunsaturated fat N/A 88% 0.06g 737.1 times less than Walnut Walnut

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 112
% Daily Value*
0%
Total Fat 0g
0%
Saturated Fat 0g
Trans Fat g
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
ok
 ⓘ 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
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ 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 Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ 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

Couscous nutrition infographic
Infographic link

References

The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.