Kuskus

Grain

Item Rating: 77/100

1 serving (100 grams) contains 112 calories, 3.8 grams of protein, 0.2 grams of fat, and 23.2 grams of carbohydrates.

Nutrition Information

1 cup (200g)

Calories		224
% Daily Value*
Total Fat		0.4 g	0%
	Saturated Fat	0 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		10 mg	0%
Total Carbohydrates		46.4 g	16%
	Dietary Fiber	2.8 g	10%
	Sugars	0.2 g
protein		7.6 g	15%
Vitamin D		0 mcg	0%
Calcium		16 mg	1%
Iron		0.8 mg	4%
Potassium		116 mg	2%

* 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

🥓 Keto friendly

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 3 cal (1.6%)

Protein: 30 cal (13.8%)

Carbs: 185 cal (84.5%)

About Kuskus

Kuskus, known as couscous in English, is a staple dish originating from North African cuisine and widely enjoyed in Mediterranean diets. It is made from tiny granules of durum wheat semolina and is often steamed to a light, fluffy consistency. Kuskus is a versatile base for savory recipes, pairing well with vegetables, legumes, and meats. Nutritionally, it is a low-fat food with moderate carbohydrates, offering 112 calories per cooked cup. It provides 3.8 grams of protein, making it a suitable energy source with a modest fiber content (1.4 grams per serving). While it is not rich in vitamins, it contains small amounts of iron and calcium that contribute to basic nutritional needs. Its neutral flavor and adaptability make it a popular component in meals ranging from hearty stews to plant-based dishes.

Health Benefits

• Provides energy due to its moderate carbohydrate content (23.2g per serving).
• Supports protein intake with 3.8g per cup, beneficial for muscle growth and repair.
• Contains iron (0.4mg) which aids in oxygen transport and supports energy production.

Dietary Considerations

Allergens: Contains wheat, gluten

Suitable for: Vegetarian, low-fat diets

Not suitable for: Gluten-free, low-carb diets

Selection and Storage

Store uncooked kuskus in an airtight container in a cool, dry place. Cooked kuskus should be refrigerated and consumed within 3-5 days.

Common Questions About Kuskus Nutrition

Is kuskus high in protein?

Kuskus (couscous) contains 3.8 grams of protein per 100 grams, which is relatively moderate for a grain-based food. While it can contribute to your daily protein intake, it is not as protein-rich as options like quinoa or legumes.

Can I eat kuskus on a keto diet?

Kuskus is not suitable for a keto diet as it is relatively high in carbohydrates, with 23.2 grams of carbs per 100 grams. Keto diets typically prioritize foods with minimal carbohydrates to maintain ketosis.

Is kuskus healthy to eat regularly?

Kuskus can be a healthy part of your diet as it is low in fat (0.2 grams per 100 grams) and contains a moderate amount of calories (112 per 100 grams). However, it is relatively low in fiber (1.4 grams) compared to whole grains, so pairing it with fiber-rich foods like vegetables is recommended.

What is the recommended portion size for kuskus?

A typical serving size of kuskus for one person is about 1/2 cup cooked, which provides approximately 88 calories, 3 grams of protein, and 18 grams of carbs. Adjust portion sizes based on your individual dietary needs and goals.

How does kuskus compare to quinoa?

Kuskus is lower in protein and fiber compared to quinoa. For example, 100 grams of cooked quinoa contains about 4.4 grams of protein and 2.8 grams of fiber. Quinoa may be a better choice for those seeking more nutrients, while kuskus is quicker to cook and has a softer texture.

Data Sources & Scientific References