Grains & Starches
Couscous nutrition facts
A 1 undetermined cup, dry, yields (528 g) serving of couscous provides 591 calories, 20 g protein, 123 g carbohydrate, and 1 g fat — about 14% of its calories from protein, 85% from carbohydrate, and 1% from fat. The interactive label below toggles between a serving and 100 g.
Calorie split
Vitamins & minerals
Per serving (528 g)
- Vitamin E
- 0.69 mg
- Vitamin K
- 0.53 mcg
- Thiamin (B1)
- 0.33 mg
- Riboflavin (B2)
- 0.14 mg
- Niacin (B3)
- 5.19 mg
- Vitamin B6
- 0.27 mg
- Folate (DFE)
- 79.2 mcg
- Magnesium
- 42.2 mg
- Phosphorus
- 116 mg
- Zinc
- 1.37 mg
- Copper
- 0.22 mg
- Manganese
- 0.44 mg
- Selenium
- 145 mcg
Nutrition highlights
Per 1 undetermined cup, dry, yields (528 g), couscous is an excellent source of Selenium, Protein, Niacin, Thiamin, Dietary Fiber, Copper, and Folate and a good source of Manganese, Vitamin B6, Zinc, Iron, Riboflavin, and Magnesium.
% of the FDA Daily Value per 1 undetermined cup, dry, yields (528 g) serving.
Key metrics
Nutrient density
Per 100 kcal, couscous delivers about 4% of a Daily Value on average across 22 beneficial nutrients. The score is its percentile for that measure among the 177 foods in our database — higher means more nutrition per calorie. How this is calculated.
Density counts protein, fiber, and vitamins and minerals (not fat, sodium, or sugar), each capped so a single nutrient can’t dominate, with a calorie floor so very-low-calorie foods aren’t overstated. It measures nutrition per calorie within our database — a useful guide, not a complete verdict on how “healthy” a food is.
Similar foods & swaps
The closest grains & starches to couscous by nutrition (per 100 g), and how each differs.
Complete the protein
Plant proteins like couscous are lower in some essential amino acids. Eating grains & starches together with legumes over the course of a day fills in the gaps for a more complete amino-acid profile — they don’t have to be in the same meal. Some protein-rich partners:
Questions
- How many calories are in couscous?
- A 1 undetermined cup, dry, yields (528 g) serving of couscous has about 591 calories. Per 100 g, it has 112 calories — a moderate calorie density.
- How much protein is in couscous?
- Couscous provides about 20 g of protein per 1 undetermined cup, dry, yields (528 g) serving, which is 40% of the Daily Value — an excellent source.
- What are the macros in couscous?
- Per serving, couscous has roughly 20 g protein, 123 g carbohydrate, and 1 g fat. By calories, that is 14% protein, 85% carbohydrate, and 1% fat.
- Is couscous high in protein?
- Couscous has a protein density of about 3.4 g per 100 kcal, and 14% of its calories come from protein. Foods above roughly 10 g per 100 kcal are generally considered protein-dense.
- What vitamins and minerals are in couscous?
- Per 1 undetermined cup, dry, yields (528 g), couscous is a notable source of Selenium, Niacin, Thiamin, Copper, Folate, and Manganese. The label above lists the full micronutrient profile with % Daily Values.
Use it
More grains & starches
References & methodology
- Data source: U.S. Department of Agriculture, Agricultural Research Service — FoodData Central, FDC ID 169700 (public domain).
- Daily Values: FDA Nutrition Facts label, 2016 update (adults and children aged 4+).
- Source claims: a serving supplying 10–19% of the Daily Value is a “good source”; 20% or more is an “excellent source” (FDA, 21 CFR 101.54).
- Calorie split: Atwater general factors — 4 kcal/g for protein and carbohydrate, 9 kcal/g for fat.
- Last reviewed: June 2026. Values are typical figures and vary with variety, ripeness, and preparation.
NutriFactsHub. “Couscous Nutrition Facts.” https://www.nutrifactshub.com/foods/couscous