Couscous Nutrition Facts: Calories, Vitamins & Minerals
Couscous nutrition facts per 100 g and per serving
Figures are for: Couscous, boiled
| Nutrient | Per 100 g | Serving: plate, 200 g |
|---|---|---|
| Calories | 112 kcal | 224 kcal |
| Energy (kilojoules) | 469 kJ | 937 kJ |
| Protein | 3.8 g | 7.6 g |
| Fat | 0.2 g | 0.4 g |
| incl. saturated | 0 g | 0 g |
| Total carbohydrates | 23 g | 46 g |
| incl. sugars | 0.1 g | 0.2 g |
| incl. fiber | 1.4 g | 2.8 g |
| Salt | 0.3 g | 0.6 g |
*Where the numbers come from
Values per 100 g as eaten, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label.
112 kcal (469 kJ) per 100 g · P/F/C 3.8/0.2/23 g
Serving (plate, 200 g) — 224 kcal (937 kJ) · Nutri-Score B
Per 100 g: sugar: low saturated fat: low salt: low fiber: low
Is couscous healthy?
Yes. On its nutrient profile, couscous is a healthy choice: grade B on the open 2023 Nutri-Score algorithm.
For
- All green on the traffic light: 0.1 g sugar, 0.3 g salt and 0 g saturated fat per 100 g.
A typical serving (plate, 200 g) has 224 kcal, 7.6 g protein, 0.4 g fat and 46 g carbs. Other weights in the table.
How we judge this, and the sources
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on November 1, 2026. The short food description was written by our language model (AI) — how we check the text.
More about this food
Couscous is tiny pellets of semolina — essentially small pasta. It's ready in five minutes and nutritionally close to regular pasta.
protein 15%fat 2%carbs 83%
Vitamins and minerals in couscous
Per 100 g, the standouts are selenium — 28 mcg, 50% of the Daily Value (#2 of 21 in our grains, beans & sides section).
| Nutrient | Per 100 g | Serving: plate, 200 g | % DV |
|---|---|---|---|
| Thiamin (B1) | 0.06 mg | 0.13 mg | 11% |
| Riboflavin (B2) | 0.03 mg | 0.05 mg | 4% |
| Niacin (B3) | 0.98 mg | 2 mg | 12% |
| Vitamin B6 | 0.05 mg | 0.1 mg | 6% |
| Folate (B9) | 15 mcg | 30 mcg | 8% |
| Iron | 0.38 mg | 0.76 mg | 4% |
| Zinc | 0.26 mg | 0.52 mg | 5% |
| Copper | 0.04 mg | 0.08 mg | 9% |
| Manganese | 0.08 mg | 0.17 mg | 7% |
| Selenium | 28 mcg | 55 mcg | 100% |
*Where the vitamin numbers come from
Vitamins and minerals come from the USDA FoodData Central record “Couscous, cooked” (FDC ID 169700, SR Legacy; public domain), checked October 14, 2026; the record was matched to this food by calories, protein and fat. % DV is per serving, against the FDA Daily Values used on Nutrition Facts labels (2,000-calorie diet). The table lists nutrients that reach at least 2% DV per 100 g; the rest are absent or trace. Varieties, seasons and brands differ, and cooking in water leaches some vitamin C and B vitamins.
Couscous calories by weight, 50–300 g
150 g of couscous has 168 calories and 200 g has 224. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.
| Weight | Kcal | P / F / C, g | Fiber, g |
|---|---|---|---|
| 50 g | 56 | 1.9 / 0.1 / 12 | 0.7 |
| 100 g | 112 | 3.8 / 0.2 / 23 | 1.4 |
| 150 g | 168 | 5.7 / 0.3 / 35 | 2.1 |
| 200 g — typical serving | 224 | 7.6 / 0.4 / 46 | 2.8 |
| 250 g | 280 | 9.5 / 0.5 / 58 | 3.5 |
| 300 g | 336 | 11 / 0.6 / 70 | 4.2 |
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Couscous: calories by type and cooking method
“Calories per 100 g” depends on which kind you mean — dry or cooked, oil in the pan, what it's served with. Every row comes from the same database the diary uses.
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Couscous, boiled | 112 | 3.8 / 0.2 / 23 |
| Couscous with vegetables | 120 | 3.5 / 3 / 21 |
| Couscous, dry | 376 | 13 / 0.6 / 77 |
Couscous: more nutrition highlights
It has 2.8 g of fiber per serving — roughly 11% of the 25 g a day most adults fall short of. There's almost no sugar: the carbohydrate is mostly starch.
How much movement is one serving?
A serving (plate, 200 g) is 224 kcal — roughly 73 min of easy walking or 28 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.
Couscous: swaps and alternatives
No need to swap: couscous gets grade B, the second-best of five, and nothing is in the red on the per-100 g traffic light: sugar 0.1 g (red is over 22.5 g), saturated fat 0 g (over 5 g) and salt 0.3 g (over 1.5 g). We only suggest a swap when it fixes a real problem. How we pick swaps.
What to pair couscous with
A serving of couscous has 2.8 g of fiber (the WHO suggests at least 25 g a day) and 7.6 g of protein (the reference is 56 g a day for a 70 kg adult); that's easy to make up on the same plate:
- Broccoli, 150 g — +4.9 g fiber, 53 kcal.
- Chicken Breast, 100 g — +29 g protein, 137 kcal.
Equally good alternatives
Same food group and the same place on the plate, with a Nutri-Score grade at least as good. Figures are for 200 g, a typical serving of couscous.
Couscous vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Mashed Potatoes | 106 | 2.2 / 4.2 / 16 |
| Overnight Oats | 111 | 5 / 3 / 18 |
| Couscous | 112 | 3.8 / 0.2 / 23 |
| Quinoa | 120 | 4.4 / 1.9 / 21 |
| Kidney Beans | 120 | 8.7 / 0.5 / 23 |
| Brown Rice | 123 | 2.7 / 1 / 26 |
| Whole Wheat Pasta | 124 | 5.3 / 0.5 / 29 |
Couscous: head-to-head comparisons
FAQ
How many calories are in 100 g of couscous?
100 g of couscous has 112 calories, with 3.8 g protein, 0.2 g fat and 23 g carbohydrates (1.4 g fiber).
How many calories are in a serving of couscous?
A serving (plate, 200 g) has 224 calories: 7.6 g protein, 0.4 g fat and 46 g carbs.
What are the macros of couscous?
Per 100 g: 3.8 g protein, 23 g carbs and 0.2 g fat. By calories that's about 15% protein, 83% carbs and 2% fat.
How long do you have to walk to burn a serving of couscous?
About 73 min of easy walking or 28 min of cycling for a 70 kg (154 lb) person — that's the 224 calories in a serving (plate, 200 g).
What vitamins and minerals are in couscous?
Per 100 g, couscous is richest in selenium (28 mcg, 50% DV) — from USDA FoodData Central record 169700.
How much fiber is in couscous?
100 g of couscous has 1.4 g of fiber; a serving (plate, 200 g) has 2.8 g — 11% of the 25 g a day the WHO recommends.
How do the calories in couscous change with the type and cooking method?
Per 100 g it ranges from 112 kcal (couscous, boiled) to 376 kcal (couscous, dry).
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