Couscous (dry) nutrition facts
Per 1 cup Β· 173 g
of a 2,000 cal day
- Protein22g14% of calories
- Carbs134g85% of calories
- Fat1.1g2% of calories
- β Low fat
- β Low saturated fat
- β Low sodium
- β Cholesterol free
At a glance
One serving of Couscous (dry) (1 cup, 173 g) has 651 calories, with 22 g of protein, 134 g of carbohydrates and 1.1 g of fat. Most of its energy comes from carbs (85% of calories). It is high in protein (44% DV), dietary fiber (31% DV) and thiamine (23% DV).
High in
20%+ of the daily value
- Protein44%
- Dietary fiber31%
- Thiamine23%
- Niacin38%
- Pantothenic acid43%
- Iron23%
Good source of
10β19% of the daily value
- Riboflavin (B2)10%
- Vitamin B615%
- Magnesium18%
- Zinc13%
Watch
20%+ of the daily value
Nothing notable
Vitamins & minerals
Amounts for 1 cup (173 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 0 ΞΌg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 ΞΌg | 0% |
| Thiamine | 0.3 mg | 23% |
| Riboflavin (B2) | 0.1 mg | 10% |
| Niacin | 6 mg | 38% |
| Vitamin B6 | 0.2 mg | 15% |
| Folate (B9) | 35 ΞΌg | 9% |
| Vitamin B12 | 0 ΞΌg | 0% |
| Pantothenic acid | 2 mg | 43% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 42 mg | 4% |
| Iron | 2 mg | 23% |
| Potassium | 287 mg | 6% |
| Magnesium | 76 mg | 18% |
| Phosphorus | 294 mg | 42% |
| Zinc | 1 mg | 13% |
| Copper | 0.4 mg | 47% |
| Manganese | 1 mg | 59% |
Full breakdown Β· 23 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | β |
| Arginine | 1 g | β |
| Aspartic acid | 1 g | β |
| Cystine | 1 g | β |
| Glutamic acid | 8 g | β |
| Glycine | 1 g | β |
| Histidine | 0.4 g | β |
| Isoleucine | 1 g | β |
| Leucine | 2 g | β |
| Lysine | 0.4 g | β |
| Methionine | 0.3 g | β |
| Monounsaturated fats | 0.2 g | β |
| Phenylalanine | 1 g | β |
| Polyunsaturated fats | 0.4 g | β |
| Proline | 2 g | β |
| Retinol | 0 ΞΌg | β |
| Serine | 1 g | β |
| Threonine | 1 g | β |
| Total omega 3 | 0 g | β |
| Total omega 6 | 0 g | β |
| Tryptophan | 0.3 g | β |
| Tyrosine | 1 g | β |
| Valine | 1 g | β |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
Similar foods
176 calCouscous (cooked)1 cup, cookedβ474 cal
200 calRiceSelect Pearl CouscousΒΌ cupβ450 cal
200 calNear East Couscous Mix, Roasted Garlic & Olive Oil2 ozβ450 cal
190 calNear East Couscous Mix, Pearled, Roasted Garlic & Olive Oil2 ozβ460 cal
200 calRiceSelect CouscousΒΌ cupβ450 cal
200 calRiceSelect Pearl Couscous, Turmericβ cupβ450 cal
Burning 651 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 123minWalking (3.5 mph)
- 78minCycling (moderate)
- 54minRunning (6 mph)
- 92minSwimming laps
Common questions
How many calories are in Couscous (dry)?
One serving of Couscous (dry) (1 cup) has 651 calories, which works out to 376 calories per 100 g. That is about 33% of a 2,000-calorie day.
Is Couscous (dry) high in protein?
It provides a solid 22 g of protein per serving (44% of the 50 g daily value), but protein supplies only 14% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Couscous (dry) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 125 g of net carbs and 85% of its calories come from carbohydrates, while most keto plans cap net carbs at 20β50 g per day.
How much sodium is in Couscous (dry)?
17 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
Recipes with couscous
More bread, grains & pasta
View all
45 calSpaghetti (cooked, enriched, salt added)1 oz
626 calQuinoa (raw)1 cup
685 calBrown rice (long-grain, raw)1 cup
96 calWhole wheat dinner rolls1 medium whole wheat dinner rolls
133 calLucky Charms cereal (ready-to-eat, General Mills)1 cup
166 calWild rice (cooked)1 cup
217 calBrown rice (long-grain, cooked)1 cup
139 calGranola1 ounce