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Calories in Couscous

Q: How many calories in couscous?

Cooked couscous has 112 calories per 100g. A cup (157g): 176 calories.

Updated July 2026 · Reviewed by CaloriesCalc Team · Source: USDA FoodData Central

112

kcal

per 100g

3.79

Protein

0.16

Fat

23.22

Carbs

1.4

Fiber

176

kcal per cup cooked (157g)

112

kcal per 100g cooked

kcal per oz (28g)

Couscous nutrition facts and calories per 100g

⚡Ultra-fast to cook — 5 minutes

🔬Selenium — 41% Daily Value per 100g

🥗Near zero fat — 0.16g/100g

💊Enriched folate

🌍Staple of North African and Middle Eastern cuisine

😌Moderate GI 65

🌾 Calculate Calories for Any Couscous Weight

Weight100g

Nutrition Facts

Per 100g cooked couscous

* % Daily Value based on a 2,000 kcal diet.

Quick summary: Cooked couscous contains 112 calories per 100g. A cup (157g) has 176 calories. Near zero fat (0.16g/100g). Cooks in just 5 minutes — the fastest grain to prepare. Good selenium source (41% DV per 100g). Made from semolina wheat (contains gluten). Less nutritious than quinoa but extremely convenient.

Vitamins & Minerals — per 100g

Nutrient	Amount	% Daily Value
Selenium	22.3µg	41%
Manganese	0.20mg	9%
Thiamine (B1)	0.10mg	8%
Niacin (B3)	0.98mg	6%
Phosphorus	34mg	3%
Folate	14µg	4%
Potassium	58mg	1%
Magnesium	8mg	2%
Zinc	0.30mg	3%
Iron	0.38mg	2%

Calories in Couscous by Weight

Weight	Calories	Carbs	Protein	Fiber

Macronutrient Breakdown — per 100g

Carbohydrates23.22g · 83% of calories

Protein3.79g · 14% of calories

Fat0.16g · 1% of calories

Fiber1.4g (included in carbs)

Net carbs: 21.8g/100g. GI ~65. Near zero fat. Made from semolina (durum wheat) — not gluten-free. Absorbs boiling water in 5 minutes. North African staple.

Micronutrient Highlights

🔬

Selenium

22.3µg

41% DV

Richest mineral in couscous — antioxidant

⚡

Manganese

0.20mg

9% DV

Antioxidant enzymes

⚡

Thiamine (B1)

0.10mg

8% DV

Energy metabolism

🧠

Niacin (B3)

0.98mg

6% DV

Energy metabolism

🦴

Phosphorus

34mg

3% DV

Bone and energy

💊

Folate

14µg

4% DV

Cell division

Couscous Nutrition Facts

5-Minute Preparation — Ultimate Convenience

Instant couscous absorbs boiling water in 5 minutes — faster than rice (20 min), pasta (8-12 min), or quinoa (15 min). For time-pressed meal preparation, couscous is the most practical carbohydrate base for quick balanced meals with pre-cooked protein and vegetables.

Selenium Content

22.3µg per 100g (41% DV) — one of the better grain sources of this important mineral essential for antioxidant enzymes, thyroid hormone metabolism, and DNA synthesis. A cup covers 41% of the daily selenium requirement.

Near Zero Fat

0.16g fat per 100g — essentially fat-free. All calories come from carbohydrates and protein. Combine with healthy fats (olive oil, avocado) and protein for balanced nutrition and satiety.

North African Culinary Tradition

National dish of Morocco, Algeria, and Tunisia. Traditional preparation over meat and vegetable stew (tagine) significantly enhances the overall meal's nutrition. Mediterranean and North African dietary patterns including couscous are associated with longevity and low chronic disease rates.

Couscous vs Other Grains — Calorie Comparison

Is Couscous Suitable for Your Diet?

⚠️

Weight loss

Moderate — low fat but low fiber

❌

Keto

No — 21.8g net carbs

❌

Paleo

❌

Gluten-free

No — contains wheat

⚠️

Diabetic

In moderation — GI 65

✅

Vegan

Yes

✅

Vegetarian

Yes

✅

Mediterranean

Core North African staple

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Frequently Asked Questions

How many calories in couscous?

Cooked couscous has 112 calories per 100g. A cup (157g): 176 calories.

Is couscous healthy?

Moderate nutrition — good selenium, low fat, very quick to prepare. Less nutritious than quinoa (no complete protein, less fiber, less magnesium) but extremely convenient.

Is couscous gluten-free?

No — made from semolina (durum wheat). Not suitable for celiac disease. Quinoa is a gluten-free alternative.

Is couscous good for weight loss?

Moderate — 112 kcal/100g with very low fat. However, low fiber (1.4g/100g) means less filling than higher-fiber grains. Pair with protein and vegetables.

Couscous vs quinoa?

Quinoa: more protein (4.4g vs 3.8g), more fiber (2.8g vs 1.4g), more magnesium, complete protein, gluten-free. Couscous: faster (5 vs 15 min), more selenium. For nutrition, quinoa is superior.

What is couscous made from?

Couscous is made from semolina — coarsely ground durum wheat endosperm. It is tiny pasta pellets, not a grain itself. Instant couscous rehydrates in boiling water in 5 minutes.

Sources

Nutrition values from USDA FoodData Central. Not medical advice.