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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

Couscous
Glycemic index ⓘ Source:
Check out our full article on Couscous glycemic index
https://www.sciencedirect.com/science/article/pii/S0002916522004944
Check 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
TOP 30% Net carbs ⓘHigher in Net carbs content than 70% of foods
TOP 31% Carbs ⓘHigher in Carbs content than 69% of foods
TOP 35% Selenium ⓘHigher in Selenium content than 65% of foods
TOP 44% Fiber ⓘHigher in Fiber content than 56% of foods
TOP 49% 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/S0002916522004944
Check out our Glycemic index chart page for the full list.
65

Couscous Glycemic load (GL)

22

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% 23% 71%
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

25% 19% 56%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.022 g
Polyunsaturated fat: 0.064 g

Fiber content ratio for Couscous

6% 94%
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 OrangeOrange
Protein 3.79g 9% 67% 1.3 times more than BroccoliBroccoli
Fats 0.16g 0% 90% 208.2 times less than Cheddar CheeseCheddar Cheese
Vitamin C 0mg 0% 100% N/ALemon
Net carbs 21.82g N/A 30% 2.5 times less than ChocolateChocolate
Carbs 23.22g 8% 31% 1.2 times less than RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Iron 0.38mg 5% 81% 6.8 times less than BeefBeef
Calcium 8mg 1% 82% 15.6 times less than MilkMilk
Potassium 58mg 2% 91% 2.5 times less than CucumberCucumber
Magnesium 8mg 2% 87% 17.5 times less than AlmondAlmond
Sugar 0.1g N/A 75% 89.7 times less than Coca-ColaCoca-Cola
Fiber 1.4g 6% 44% 1.7 times less than OrangeOrange
Copper 0.04mg 5% 84% 3.5 times less than ShiitakeShiitake
Zinc 0.26mg 2% 81% 24.3 times less than BeefBeef
Phosphorus 22mg 3% 87% 8.3 times less than Chicken meatChicken meat
Sodium 5mg 0% 90% 98 times less than White BreadWhite Bread
Vitamin A 0IU 0% 100% N/ACarrot
Vitamin A RAE 0µg 0% 100%
Vitamin E 0.13mg 1% 82% 11.2 times less than KiwifruitKiwifruit
Selenium 27.5µg 50% 35%
Manganese 0.08mg 4% 62%
Vitamin B1 0.06mg 5% 65% 4.2 times less than Pea rawPea raw
Vitamin B2 0.03mg 2% 88% 4.8 times less than AvocadoAvocado
Vitamin B3 0.98mg 6% 69% 9.7 times less than Turkey meatTurkey meat
Vitamin B5 0.37mg 7% 67% 3 times less than Sunflower seedSunflower seed
Vitamin B6 0.05mg 4% 78% 2.3 times less than OatOat
Vitamin B12 0µg 0% 100% N/APork
Vitamin K 0.1µg 0% 88% 1016 times less than BroccoliBroccoli
Folate 15µg 4% 53% 4.1 times less than Brussels sproutBrussels sprout
Saturated Fat 0.03g 0% 89% 203.3 times less than BeefBeef
Monounsaturated Fat 0.02g N/A 89% 445.4 times less than AvocadoAvocado
Polyunsaturated fat 0.06g N/A 88% 737.1 times less than WalnutWalnut
Tryptophan 0.05mg 0% 86% 6.2 times less than Chicken meatChicken meat
Threonine 0.1mg 0% 90% 7.2 times less than BeefBeef
Isoleucine 0.15mg 0% 88% 6.2 times less than Salmon rawSalmon raw
Leucine 0.26mg 0% 88% 9.4 times less than Tuna BluefinTuna Bluefin
Lysine 0.07mg 0% 93% 6.2 times less than TofuTofu
Methionine 0.06mg 0% 88% 1.6 times less than QuinoaQuinoa
Phenylalanine 0.18mg 0% 86% 3.6 times less than EggEgg
Valine 0.16mg 0% 89% 12.5 times less than Soybean rawSoybean raw
Histidine 0.08mg 0% 88% 9.7 times less than Turkey meatTurkey meat
Omega-3 - EPA 0g N/A 100% N/ASalmon
Omega-3 - DHA 0g N/A 100% N/ASalmon
Omega-3 - DPA 0g N/A 100% N/ASalmon

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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

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.

  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.