Know what’s on your plate
Couscous
Calories & nutrition facts
cooked
Nutrition facts
Per 100 g% DV- Calories 112 kcal —
- Protein 3.8 g 8%
- Carbohydrate 22 g 8%
- Fat 0.2 g 0%
- Saturated fat 0 g 0%
- Fibre 1.4 g 5%
- Sugars 0.1 g —
- Sodium 5 mg 0%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 0 µg 0%
- Vitamin C 0 mg 0%
- Vitamin D 0 µg 0%
- Vitamin E 0.13 mg 1%
- Vitamin K 0.1 µg 0%
- Thiamin (B1) 0.06 mg 5%
- Riboflavin (B2) 0.03 mg 2%
- Niacin (B3) 0.98 mg 6%
- Pantothenic acid (B5) 0.37 mg 7%
- Vitamin B6 0.05 mg 3%
- Folate (B9) 15 µg 4%
- Vitamin B12 0 µg 0%
- Choline 3.3 mg 1%
Minerals
- Calcium 8 mg 1%
- Iron 0.38 mg 2%
- Magnesium 8 mg 2%
- Phosphorus 22 mg 2%
- Potassium 58 mg 1%
- Zinc 0.26 mg 2%
- Copper 0.04 mg 5%
- Manganese 0.08 mg 4%
- Selenium 27.5 µg 50%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 112 | 3.8 g | 22 g | 0.2 g |
| 1 × cup, cooked | 157 g | 176 | 6 g | 34 g | 0.3 g |
| 1 × cup, dry, yields | 528 g | 591 | 20 g | 115 g | 0.8 g |
| 1 × oz, dry, yields | 86 g | 96 | 3.3 g | 19 g | 0.1 g |
| 2 × cup, cooked | 314 g | 352 | 12 g | 69 g | 0.5 g |
| ½ × cup, cooked | 78.5 g | 88 | 3 g | 17 g | 0.1 g |
| 3 × cup, cooked | 471 g | 528 | 18 g | 103 g | 0.8 g |
| 4 × cup, cooked | 628 g | 703 | 24 g | 137 g | 1 g |
Similar foods
- Corn couscouscooked, with whole milk128 kcal / 100 g
- Plain couscousraw364 kcal / 100 g
- Couscous saladadded dressing156 kcal / 100 g
- Couscous graincooked, no added salt164 kcal / 100 g
- Semolina couscouscooked, without oil, without salt107 kcal / 100 g
- Quinoacooked120 kcal / 100 g
- Spaghetticooked102 kcal / 100 g
- Pastacooked, enriched, without added salt158 kcal / 100 g
- Bulgurcooked83 kcal / 100 g
- Wholemeal couscousboiled114 kcal / 100 g
Questions about Couscous
How do you cook couscous so it stays fluffy?
For quick-cook couscous, pour boiling water or stock over it, cover for about 5 minutes, then loosen the grains with a fork. Use the liquid-to-couscous ratio on the packet, as products differ; a little olive oil or butter can help stop the grains clumping.
Can you cook couscous without boiling it in a pan?
Yes. Put quick-cook couscous in a heatproof bowl, add boiling water or stock, cover and leave it to absorb the liquid. Traditional couscous is steamed over a stew, which gives it a lighter texture but takes longer.
How do you stop couscous going soggy?
Measure the liquid rather than pouring it in freely, and let the covered couscous stand without stirring. Once it has absorbed the liquid, fluff it with a fork; if it is still wet, spread it out briefly so steam can escape.
How long does cooked couscous keep in the fridge?
Cool it promptly, put it in a covered container and refrigerate it; use it within 3 to 4 days. Reheat it until steaming hot, adding a splash of water to loosen the grains.
What goes well with couscous?
Couscous readily absorbs the juices of stews, so it works well with tagines, roasted vegetables, chickpeas and spiced lamb. For a cold salad, toss cooled couscous with chopped herbs, tomato, cucumber, lemon juice and olive oil.
Is couscous a grain or a type of pasta?
Couscous is made by rolling small granules of durum-wheat semolina with water, so it is a pasta product rather than a whole grain. Most quick-cook couscous is precooked and dried before sale.
Is couscous a good alternative to quinoa?
They cook differently: quick-cook couscous absorbs hot liquid, while quinoa is simmered and becomes distinct, slightly crunchy grains. Per 100 g, quinoa has 4.4 g protein and 2.8 g fibre, compared with 3.8 g protein and 1.4 g fibre in couscous.
Does couscous contain gluten?
Yes. Standard couscous is made from wheat semolina and contains gluten, so it is not suitable for someone who needs to avoid gluten; corn couscous is a different product, so check its ingredients and preparation instructions.
Source: USDA FoodData Central 169700 · per 100 g · carbohydrate per EU label, fibre excluded
