Couscous is a North African staple made from semolina wheat, typically sold and stored in its raw, dried form before being rehydrated with hot water or broth. It is widely used as a base for stews, salads and tagines, and has become a common side dish across Mediterranean and Middle Eastern cuisines. Per 100 g raw, couscous provides 376 kcal, 12.8 g of protein, 0.6 g of fat, 77.4 g of carbohydrates and 4.2 g of dietary fibre. It contributes 250 mg of potassium, 200 mg of phosphorus and 51 mg of magnesium per 100 g, alongside 28 mcg of folate and 3.2 mg of niacin. Couscous is suitable for vegan, vegetarian, pescatarian, dairy-free and Mediterranean dietary patterns.
How many calories in couscous?
Raw couscous contains 376 kcal per 100 g. Once cooked, it absorbs water and roughly doubles in weight, bringing a typical 100 g cooked portion down to around 110–120 kcal.
How much protein is in couscous?
Couscous contains 12.8 g of protein per 100 g in its raw form, which is relatively high for a grain-based product. Cooked, a standard 150 g serving delivers around 5–6 g of protein.
Is couscous vegan-friendly?
Yes, couscous is vegan-friendly. It is made purely from semolina wheat and water, with no animal-derived ingredients, and is also suitable for vegetarian, pescatarian and dairy-free diets.
Diets
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Glycemic Index
approximateMacros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 376 kcal |
| Protein | 12.8 g |
| Fat | 0.64 g |
| Carbs | 77.4 g |
| Sugars | 2.3 g |
| Fiber | 4.2 g |
| Starch | 76.9 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 0.12 g |
| Monounsaturated | 0.089 g |
| Polyunsaturated | 0.25 g |
| Trans | 0.007 g |
| Omega-3 | 0 g |
| Omega-6 | 0.060 g |
| Cholesterol | 0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 27.0 mg |
| Iron | 1.9 mg |
| Magnesium | 51.0 mg |
| Phosphorus | 200 mg |
| Potassium | 250 mg |
| Sodium | 4.0 mg |
| Zinc | 1.1 mg |
| Copper | 0.31 mg |
| Manganese | 0.88 mg |
| Selenium | 5.0 mcg |
| Iodine | 0 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 0 mcg |
| Retinol | 0 mcg |
| Vitamin C | 0 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 0.13 mg |
| Thiamin (B1) | 0.17 mg |
| Riboflavin (B2) | 0.060 mg |
| Niacin (B3) | 3.2 mg |
| Pantothenic acid (B5) | 1.2 mg |
| Vitamin B6 | 0.11 mg |
| Folate (B9) | 28.0 mcg |
| Vitamin B12 | 0 mcg |
Other cooking states of Couscous
Cooked couscous (112 kcal).
