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Couscous with Sun-Dried Tomatoes and Parmesan⏱ 15 min total
Recipes

Couscous with Sun-Dried Tomatoes and Parmesan

Per 1 serving · 74 g · 5 ingredients

Calories
299
15%
of a 2,000 cal day
  • Protein
    11g
    15% of calories
  • Carbs
    42g
    55% of calories
  • Fat
    10g
    30% of calories
Portion

At a glance

One serving of Couscous with Sun-Dried Tomatoes and Parmesan (74 g) has 299 calories, with 11 g of protein, 42 g of carbohydrates and 10 g of fat. Most of its energy comes from carbs (55% of calories). It is high in protein (23% DV), iron (27% DV) and phosphorus (28% DV).

Per 100 g
405cal
high energy density
Protein per 100 cal
3.8g
Net carbs
38g
carbs minus fiber
Fiber
4g
5.2 g sugar

High in

20%+ of the daily value

  • Protein23%
  • Iron27%
  • Phosphorus28%
  • Copper34%
  • Manganese27%

Good source of

10–19% of the daily value

  • Dietary fiber14%
  • Vitamin K13%
  • Thiamine13%
  • Riboflavin (B2)11%
  • Niacin17%
  • Pantothenic acid17%

Watch

20%+ of the daily value

Nothing notable

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 5 minCook 10 min
  1. 1

    Cook couscous according to package directions.

  2. 2

    Fluff the couscous with a fork and transfer it to a large bowl.

  3. 3

    Add chopped sun-dried tomatoes, Parmesan cheese, and basil to the couscous.

  4. 4

    Drizzle with the olive oil and toss everything together until well combined.

  5. 5

    Serve warm or at room temperature.

Vitamins & minerals

Amounts for 1 serving (74 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A29 μg
3%
Vitamin C5 mg
6%
Vitamin D0.1 μg
0%
Vitamin E1 mg
7%
Vitamin K16 μg
13%
Thiamine0.2 mg
13%
Riboflavin (B2)0.1 mg
11%
Niacin3 mg
17%
Vitamin B60.1 mg
8%
Folate (B9)20 μg
5%
Vitamin B120.1 μg
6%
Pantothenic acid1 mg
17%
Choline16 mg
3%

Minerals

NutrientAmount% Daily Value
Calcium158 mg
16%
Iron2 mg
27%
Potassium553 mg
12%
Magnesium53 mg
13%
Phosphorus196 mg
28%
Zinc1 mg
9%
Copper0.3 mg
34%
Manganese1 mg
27%
Selenium3 μg
6%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine0.3 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene0.4 μg—
Arginine0.4 g—
Aspartic acid1 g—
Beta carotene79 μg—
Caffeine0 mg—
Cystine0.2 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride0 μg—
Fructose0 g—
Galactose0 g—
Glucose0 g—
Glutamic acid4 g—
Glycine0.3 g—
Histidine0.3 g—
Hydroxyproline0 g—
Isoleucine0.5 g—
Lactose0 g—
Leucine1 g—
Lycopene6,198 μg—
Lysine1 g—
Maltose0 g—
Methionine0.2 g—
Monounsaturated fats6 g—
Phenylalanine1 g—
Polyunsaturated fats1 g—
Proline1 g—
Retinol22 μg—
Serine1 g—
Starch0 g—
Sucrose0 g—
Theobromine0 mg—
Threonine0.4 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0.1 g—
Tyrosine0.4 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D30.1 μg—

Burning 299 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 57min
    Walking (3.5 mph)
  • 36min
    Cycling (moderate)
  • 25min
    Running (6 mph)
  • 42min
    Swimming laps

Common questions

How many calories are in Couscous with Sun-Dried Tomatoes and Parmesan?

One serving of Couscous with Sun-Dried Tomatoes and Parmesan (1 serving) has 299 calories, which works out to 405 calories per 100 g. That is about 15% of a 2,000-calorie day.

Is Couscous with Sun-Dried Tomatoes and Parmesan high in protein?

It provides a solid 11 g of protein per serving (23% of the 50 g daily value), but protein supplies only 15% 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 with Sun-Dried Tomatoes and Parmesan keto-friendly?

It is hard to fit into a strict keto diet. One serving has 38 g of net carbs and 55% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Couscous with Sun-Dried Tomatoes and Parmesan?

208 mg per serving.

How much sugar is in Couscous with Sun-Dried Tomatoes and Parmesan?

5.2 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

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