1 serving (157 grams) contains 174 calories, 5.9 grams of protein, 0.3 grams of fat, and 36.3 grams of carbohydrates.
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Nutrition Information
Calories |
177.6 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.3 g | 0% | |
| Saturated Fat | 0.0 g | 0% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 302.4 mg | 13% | |
| Total Carbohydrates | 37.0 g | 13% | |
| Dietary Fiber | 2.2 g | 7% | |
| Sugars | 0.2 g | ||
| protein | 6.0 g | 12% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 12.8 mg | 0% | |
| Iron | 0.6 mg | 3% | |
| Potassium | 92.8 mg | 1% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Couscous
Couscous is a type of small, steamed semolina granule originating from North Africa, commonly used in Moroccan, Algerian, and Tunisian cuisines. It is traditionally served as a base for stews, salads, or mixed with vegetables and spices. Couscous is a versatile staple food that is quick to prepare. Nutritionally, it is a moderate source of carbohydrates, providing energy at 111 calories per cooked cup, with 3.77 grams of protein and minimal fat. It contains 1.4 grams of dietary fiber and trace amounts of calcium and iron, making it a light yet satisfying grain option for meals. Despite being less nutrient-dense compared to whole grains, couscous is beloved for its adaptability and ease of digestion, especially as part of balanced diets.
Health Benefits
- Provides sustained energy due to its carbohydrate content (23.1g per cup).
- Supports digestion with fiber (1.4g per cup), aiding bowel regularity.
- Contains iron (0.38mg per cup), which plays a role in oxygen transportation in the body.
Dietary Considerations
Selection and Storage
Store uncooked couscous in an airtight container in a cool, dry place. Once cooked, refrigerate within 2 hours and consume within 3-4 days.
Common Questions About Couscous Nutrition
Is couscous high in protein?
Couscous contains 3.77 grams of protein per 100 grams (cooked), which is a moderate amount compared to other grains. While it can contribute to your overall daily protein intake, it is not a high-protein food and is often paired with protein-rich ingredients like legumes, meat, or tofu in balanced meals.
Can I eat couscous on a keto diet?
Couscous is not suitable for a keto diet because it contains 23.1 grams of carbohydrates per 100 grams (cooked). For a keto diet, which requires very low carbohydrate intake, alternatives like cauliflower rice or zucchini noodles are better options.
What are the health benefits and concerns of eating couscous?
Couscous is low in fat (0.16 grams per 100 grams) and provides a good source of selenium, an essential mineral with antioxidant properties. However, it is relatively low in fiber (1.4 grams per 100 grams) compared to whole grains, and its high-carb content may not be ideal for those with blood sugar concerns. Pairing it with vegetables and healthy fats can help balance its nutritional profile.
What is the recommended portion size for couscous?
A typical serving of cooked couscous is about 1 cup (approximately 157 grams), which provides around 176 calories, 6 grams of protein, and 36 grams of carbohydrates. This serving size works well as part of a balanced meal with vegetables and a protein source.
How does couscous compare to quinoa?
Couscous and quinoa have similar uses in cooking, but they differ nutritionally. While couscous provides fewer calories (111 calories per 100 grams cooked) and less fat, quinoa is higher in protein (4.4 grams per 100 grams cooked) and contains significantly more fiber. Additionally, quinoa is a complete protein, offering all nine essential amino acids, while couscous is not.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- USDA FoodData - Couscous DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
- Selenium Fact Sheet for ConsumersNIH Office of Dietary SupplementsDescribes the role of selenium, a key nutrient in couscous, including health benefits and recommended dietary intakes.
- 2020-2025 Dietary Guidelines for AmericansU.S. Department of Agriculture and U.S. Department of Health and Human ServicesOffers guidance on incorporating grain-based foods like couscous into a balanced diet for health promotion.
- Nutritional quality of different types of wheat and pearl millet couscousJournal of Cereal SciencePeer-reviewed study analyzing the nutritional properties of couscous, emphasizing its macronutrient values and potential health benefits.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
