Know what’s on your plate
Couscous
Calories & nutrition facts
dry
Nutrition facts
Per 100 g% DV- Calories 376 kcal —
- Protein 13 g 26%
- Carbohydrate 72 g 26%
- Fat 0.6 g 1%
- Saturated fat 0.1 g 1%
- Fibre 5 g 18%
- Sodium 10 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%
- Thiamin (B1) 0.16 mg 14%
- Riboflavin (B2) 0.08 mg 6%
- Niacin (B3) 3.5 mg 22%
- Pantothenic acid (B5) 1.2 mg 25%
- Vitamin B6 0.11 mg 6%
- Folate (B9) 20 µg 5%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 24 mg 2%
- Iron 1.1 mg 6%
- Magnesium 44 mg 10%
- Phosphorus 170 mg 14%
- Potassium 166 mg 4%
- Zinc 0.83 mg 8%
- Copper 0.25 mg 27%
- Manganese 0.78 mg 34%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 376 | 13 g | 72 g | 0.6 g |
| 1 × cup | 173 g | 650 | 22 g | 125 g | 1.1 g |
| 2 × cup | 346 g | 1301 | 44 g | 251 g | 2.2 g |
| ½ × cup | 86.5 g | 325 | 11 g | 63 g | 0.6 g |
| 3 × cup | 519 g | 1951 | 66 g | 376 g | 3.3 g |
| 4 × cup | 692 g | 2602 | 88 g | 501 g | 4.4 g |
Similar foods
Questions about Couscous
How do you make fluffy couscous without a steamer?
Put quick-cook couscous in a heatproof bowl, add an equal volume of boiling water or stock, cover for 5 minutes, then fluff thoroughly with a fork. A little olive oil or butter stirred through before the liquid helps keep the grains separate.
How do you stop couscous sticking together?
Fluff it with a fork as soon as it has absorbed the liquid, breaking up any clumps rather than pressing the grains together. If it still feels sticky, toss through a small drizzle of olive oil.
Can you cook couscous in the microwave?
Yes. Combine quick-cook couscous with an equal volume of boiling water or stock in a microwave-safe bowl, cover and leave for 5 minutes; microwave-safe covers can trap steam, so lift the cover carefully. Fluff with a fork before serving.
What goes well with couscous?
Serve it with roasted aubergine, courgette and peppers, or alongside chickpeas, lamb or chicken with a spiced sauce. Lemon juice, chopped parsley, mint and toasted almonds make a bright, textured finish.
Which well-known dishes use couscous?
Couscous is served with stews of vegetables and chickpeas, or meat such as lamb, with the cooking liquid spooned over the grains. For a cold dish, make a North African-style salad with herbs, lemon and vegetables; tabbouleh is traditionally made with bulgur, not couscous.
How should you store cooked couscous?
Cool it promptly, put it in a covered container and refrigerate within 2 hours. Use it within 2 days, reheating until steaming hot, or serve it cold in a salad.
Is couscous gluten-free?
No. Ordinary couscous is usually made from wheat semolina, so it contains gluten; rice-based couscous is a different product and may be suitable, but check what it is made from.
Source: USDA FoodData Central 169699 · per 100 g · carbohydrate per EU label, fibre excluded
