Grains And Cereals • Deep Nutrition Analytics
Couscous, cooked
As a recognized grains and cereals, Couscous, cooked delivers 112 calories per 100g, with energy primarily anchored by carbohydrates (23.2g) to support daily activity. On the micronutrient spectrum, it provides a strong 50% DV of Selenium (27.5 µg) per 100g. Accounting for 21.8g of net carbs alongside 3.8g of protein, it delivers transparent macronutrient control for targeted diets.
- Protein
- 3.8 g
- Carbohydrates
- 23.2 g
- Fat
- 0.2 g
- Fiber
- 1.4 g
Carbohydrate Quality & Sustained Energy
Couscous, cooked delivers 23.2g of carbohydrates balanced with 1.4g of fiber, yielding 21.8g of net carbs per 100g. This macro structure supports glycogen replenishment and stable digestive transit.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Total Sugars | 0.1 g |
| Energy | 469 kJ |
| Total lipid (fat) | 0.2 g |
| Carbohydrate, by difference | 23.2 g |
| Energy | 112 kcal |
| Fiber, total dietary | 1.4 g |
| Protein | 3.8 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Selenium | 27.5 µg |
| Copper | 0 mg |
| Manganese | 0.1 mg |
| Vitamin B6 | 0.1 mg |
| Zinc | 0.3 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin K (phylloquinone) | 0.1 µg |
| Vitamin E (alpha-tocopherol) | 0.1 mg |
| Vitamin B-6 | 0.1 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Calcium, Ca | 8 mg |
| Potassium, K | 58 mg |
| Zinc, Zn | 0.3 mg |
| Iron, Fe | 0.4 mg |
| Magnesium, Mg | 8 mg |
| Phosphorus, P | 22 mg |
| Sodium, Na | 5 mg |
| Copper, Cu | 0 mg |
| Manganese, Mn | 0.1 mg |
| Selenium, Se | 27.5 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Lutein + zeaxanthin | 25 µg |
| Folate, DFE | 15 µg |
| Choline, total | 3.3 mg |
| Folate, food | 15 µg |
| Water | 72.6 g |
| Niacin | 1 mg |
| Pantothenic acid | 0.4 mg |
| Isoleucine | 0.1 g |
| Leucine | 0.3 g |
| Lysine | 0.1 g |
| Cystine | 0.1 g |
| Valine | 0.2 g |
| Arginine | 0.1 g |
| Histidine | 0.1 g |
| Aspartic acid | 0.2 g |
| Serine | 0.2 g |
| SFA 16:0 | 0 g |
| SFA 18:0 | 0 g |
| MUFA 18:1 | 0 g |
| PUFA 18:2 | 0.1 g |
| PUFA 18:3 | 0 g |
| Fatty acids, total monounsaturated | 0 g |
| Fatty acids, total polyunsaturated | 0.1 g |
| Thiamin | 0.1 mg |
| Riboflavin | 0 mg |
| Folate, total | 15 µg |
| Tryptophan | 0 g |
| Threonine | 0.1 g |
| Methionine | 0.1 g |
| Phenylalanine | 0.2 g |
| Tyrosine | 0.1 g |
| Alanine | 0.1 g |
| Glutamic acid | 1.4 g |
| Glycine | 0.1 g |
| Proline | 0.4 g |
| Ash | 0.3 g |
| Fatty acids, total saturated | 0 g |
| MUFA 16:1 | 0 g |
Nutritional Highlights & Outliers
Calorie-Conscious Profile
With an energy density of 1.1 kcal/g (112 kcal/100g), this food supports high-volume, calorie-controlled nutrition.
Serving calculator
Common serving sizes
- cup, dry, yields528 g
- cup, cooked157 g
- oz, dry, yields86 g
Compare Couscous, cooked with Category Peers
Rice noodles, cooked vs Couscous, cooked
Compared to Rice noodles, cooked, Couscous, cooked has 3% less carbohydrates and 4% higher calories per 100g.
Millet, cooked vs Couscous, cooked
Compared to Millet, cooked, Couscous, cooked has 2% less carbohydrates and 6% lower calories per 100g.
Frequently Asked Questions
How many calories are in Couscous, cooked?
A standard 100-gram serving of Couscous, cooked contains 112 calories (469 kJ), alongside 3.8g of protein, 23.2g of carbohydrates, and 0.2g of fat.
In common serving sizes:- 528g (cup, dry, yields): ~591 kcal
- 157g (cup, cooked): ~176 kcal
- 86g (oz, dry, yields): ~96 kcal
Is Couscous, cooked suitable for a keto or low-carb diet?
No, it is generally not ideal for strict keto. With 21.8g of net carbs per 100g (23.2g total carbs minus 1.4g fiber), consuming Couscous, cooked will quickly use up a substantial portion of your daily keto carbohydrate allowance.
What are the main vitamins and minerals found in Couscous, cooked?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Couscous, cooked are:
- Selenium: 27.5 µg (50% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, SR Legacy (FDC ID 169700).