Calories in Couscous: Nutrition Facts & Serving Sizes
Per 1 cup (173g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
One cup of couscous (173g) contains 650.5 calories with 22.1g of protein, 133.9g of carbs, and 1g of fat. Per 100g, couscous (dry) provides 376 calories with 12.8g of protein, 77.4g of carbs, and 0.6g of fat. The protein content at 12.8g per 100g is higher than most grains, comparable to pasta. Fiber is 5g per 100g. Sodium is very low at 10mg per 100g. Magnesium provides 44mg per 100g (about 11% daily value). Iron is 1.1mg per 100g. Couscous is made from semolina (durum wheat) and cooks in under 5 minutes by simply adding boiling water, making it one of the fastest-cooking grains. The values here represent dry couscous; cooked couscous is approximately 40-50% of these calorie values per equivalent weight.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 cup (173g) | 650.5 | 22.1g | 133.9g | 1g | 8.7g |
| 100g | 376 | 12.8g | 77.4g | 0.6g | 5g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 376 | 19% |
| Protein | 12.8g | 26% |
| Total Fat | 0.6g | 1% |
| Saturated Fat | 0.1g | 1% |
| Total Carbohydrates | 77.4g | 28% |
| Dietary Fiber | 5g | 18% |
| Sugars | 0g | |
| Sodium | 10mg |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 0.1g | 0% |
| Calcium | 24mg | 2% |
| Iron | 1.1mg | 6% |
| Potassium | 166mg | 4% |
| Vitamin B6 | 0.1mg | 6% |
| Magnesium | 44mg | 10% |
| Phosphorus | 170mg | 14% |
| Zinc | 0.8mg | 7% |
| Folate | 20mcg | 5% |
| Thiamin (B1) | 0.2mg | 17% |
| Riboflavin (B2) | 0.1mg | 8% |
| Niacin (B3) | 3.5mg | 22% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Couscous
Couscous is a fast-cooking, high-protein grain that works well for anyone who meal preps or needs quick carbohydrate sources. The protein content at 12.8g per 100g (dry weight) is higher than white rice and comparable to pasta, making it a more protein-rich carb option.
The fiber content at 5g per 100g is solid, supporting digestive health and blood sugar regulation. Fiber helps slow the release of glucose into the bloodstream, reducing energy crashes after meals.
Magnesium at 44mg per 100g (about 11% daily value) supports muscle function, energy production, and sleep quality. Iron at 1.1mg per 100g contributes to oxygen transport in the blood.
Couscous cooks in under 5 minutes, making it significantly faster than rice or pasta. For busy people doing meal prep, this time advantage is significant. A cup of dry couscous (173g) provides 22.1g of protein and 133.9g of carbs, which can fuel multiple meals.
The very low sodium (10mg per 100g) and fat (0.6g per 100g) make couscous a clean carbohydrate base. Combine it with chicken, roasted vegetables, and olive oil for a nutritionally complete, well-balanced meal.
Dietary Considerations
Couscous is not keto-friendly at 77.4g carbs per 100g dry. It is suitable for weight loss as a carb source when portioned appropriately. Couscous is not gluten-free as it is made from durum wheat semolina. It is vegan. The low sodium (10mg per 100g) is a positive for cardiovascular health. People with wheat or gluten sensitivities should avoid couscous.
Daily Intake (100g)
100g of couscous provides 19% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in couscous?
One cup of dry couscous (173g) contains about 650 calories. Per 100g dry, couscous has 376 calories. Cooked couscous is significantly less dense, typically around 112-130 calories per 100g cooked.
Is couscous good for weight loss?
Couscous can work for weight loss when portioned correctly. It has decent fiber (5g per 100g) and protein (12.8g per 100g dry), which promote satiety. Use cooked portions (about 60-70g dry per serving) for a 225-260 calorie serving.
Is couscous gluten-free?
No, couscous is made from durum wheat semolina and is not gluten-free. It contains significant gluten and is not safe for people with celiac disease or gluten intolerance. Cauliflower couscous or quinoa are gluten-free alternatives.
How much protein is in couscous?
Dry couscous has 12.8g of protein per 100g, which is higher than white rice. One cup (173g dry) provides 22.1g of protein. This makes couscous a good carb-protein combination grain for fitness diets.
How do you cook couscous?
Couscous is cooked by combining 1 part couscous with 1.5 parts boiling water or broth, then covering and letting it steam for 5 minutes. Fluff with a fork. It is significantly faster to prepare than rice or pasta, making it a convenient meal prep grain.
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