Know what’s on your plate
Plain couscous
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 364 kcal —
- Protein 12 g 24%
- Carbohydrate 79 g 29%
- Fat 2.1 g 3%
- Saturated fat 0.3 g 2%
- Fibre 3.7 g 13%
- Sugars 2.3 g —
- Sodium 4 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%
- Thiamin (B1) 0.28 mg 23%
- Riboflavin (B2) 0.06 mg 5%
- Niacin (B3) 2.6 mg 16%
- Pantothenic acid (B5) 0.59 mg 12%
- Vitamin B6 0.15 mg 9%
- Biotin (B7) 3.2 µg 11%
- Folate (B9) 28 µg 7%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 28 mg 2%
- Iron 2 mg 11%
- Magnesium 59 mg 14%
- Phosphorus 238 mg 19%
- Potassium 287 mg 6%
- Zinc 1.8 mg 16%
- Copper 0.36 mg 40%
- Manganese 1.1 mg 47%
- Selenium 5 µg 9%
Similar foods
Questions about Plain couscous
How do you make plain couscous fluffy?
Put it in a heatproof bowl, add an equal volume of boiling water and a pinch of salt, then cover for 5 minutes. Fluff it with a fork and separate any clumps with a little olive oil or butter.
Can you cook plain couscous in a pan?
Yes. Bring an equal volume of water or stock to the boil, stir in the couscous, cover and take the pan off the heat. Leave it for 5 minutes, then fluff with a fork; boiling it continuously can make it sticky.
How should you store cooked couscous?
Cool it promptly, put it in a covered container and refrigerate within 2 hours. Use it within 3 days, and reheat it until steaming hot throughout; add a splash of water to loosen it.
What goes well with plain couscous?
It makes a good base for tagines, roasted vegetables and chickpeas, or a salad with chopped herbs, lemon and cucumber. Its mild flavour also works with spicy stews and grilled fish.
Can you use rice instead of plain couscous?
Yes, but rice takes longer to cook and has a firmer, more distinct grain. For a quick substitute, bulgur is closer in texture; cook either according to its own instructions rather than using the couscous water ratio.
Is wholemeal couscous more nutritious than plain couscous?
Wholemeal couscous has more fibre: 8.4 g per 100 g, compared with 3.7 g in plain couscous. It also has slightly less energy, at 342 kcal per 100 g versus 364 kcal.
Does plain couscous contain gluten?
Yes. Plain couscous is usually made from wheat semolina, so it contains gluten; it is not suitable for someone who needs to avoid gluten. For a gluten-free alternative, use rice or quinoa.
Source: CoFID (UK) 11-901 · per 100 g · carbohydrate per EU label, fibre excluded
