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Couscous Nutrition Facts: Is Couscous Good for You?
Cooked couscous is a carbohydrate-based food that is very low in fat, sugar, and sodium. Its most notable nutritional contribution is selenium, providing 50% of the Daily Value in a 100-gram serving. It also contains small amounts of protein, fiber, and several B vitamins. Whether couscous is a good choice depends on portion size and what it’s served with, as part of a balanced diet.
Per 100 g · Couscous, cooked
What stands out in couscous
- High in selenium. A 100-gram serving of cooked couscous provides 27.5 micrograms of selenium. This amount supplies 50% of the recommended Daily Value for the mineral.
- Low in fat and sugar. Cooked couscous is very low in fat, with just 0.16 grams per 100 grams, and contains almost no sugar, with only 0.1 grams per serving.
- Source of carbohydrates. Couscous is primarily a carbohydrate food, with 23.2 grams of carbs and 112 calories per 100-gram portion. A typical cooked cup contains 176 calories and about 36 grams of carbohydrates.
- Contains some protein. A 100-gram serving offers 3.8 grams of protein. A one-cup cooked portion provides 6 grams of protein, which is 8% of the Daily Value.
What to keep in mind
- Couscous is relatively low in dietary fiber, with 1.4 grams per 100 grams.
- While the grain itself is very low in sodium, be mindful of salt added during cooking or in sauces and toppings.
- As a carbohydrate food, portion size is a key consideration for managing overall calorie and carbohydrate intake.
Couscous nutrition facts per 100 g
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Calories | 112 kcal | – |
| Protein | 3.8 g | 8% |
| Total fat | 0.16 g | 0% |
| Saturated fat | 0.03 g | 0% |
| Monounsaturated fat | 0.02 g | – |
| Polyunsaturated fat | 0.06 g | – |
| Cholesterol | 0 mg | 0% |
| Carbohydrate | 23.2 g | 8% |
| Dietary fiber | 1.4 g | 5% |
| Total sugars | 0.1 g | – |
| Water | 72.6 g | – |
| Sodium | 5 mg | 0% |
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Potassium | 58 mg | 1% |
| Calcium | 8 mg | 1% |
| Iron | 0.38 mg | 2% |
| Magnesium | 8 mg | 2% |
| Phosphorus | 22 mg | 2% |
| Zinc | 0.26 mg | 2% |
| Copper | 0.04 mg | 5% |
| Manganese | 0.08 mg | 4% |
| Selenium | 27.5 mcg | 50% |
| Vitamin A (RAE) | 0 mcg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 mcg | 0% |
| Vitamin E | 0.13 mg | 1% |
| Vitamin K | 0.1 mcg | 0% |
| Thiamin (B1) | 0.06 mg | 5% |
| Riboflavin (B2) | 0.03 mg | 2% |
| Niacin (B3) | 0.98 mg | 6% |
| Vitamin B6 | 0.05 mg | 3% |
| Folate (DFE) | 15 mcg | 4% |
| Vitamin B12 | 0 mcg | 0% |
| Choline | 3.3 mg | 1% |
% Daily Value uses the FDA Daily Values for adults and children 4 years and older. Highlighted rows are 20% DV or more per 100 g. A dash means no Daily Value is set.
Couscous by portion
The nutrition data is based on a 100-gram portion, which is about two-thirds of a cup. A standard one-cup cooked serving of couscous contains 176 calories, 6 grams of protein, and 36.4 grams of carbohydrates. The data also shows values for portions measured before cooking. One ounce of dry couscous yields a cooked portion containing 96 calories and 20 grams of carbohydrates.
| USDA portion | Weight | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|---|
| 1 cup, cooked | 157 g | 176 | 6 g | 36.4 g | 2.2 g | 0.3 g |
| 1 cup, dry, yields | 528 g | 591 | 20.1 g | 122.5 g | 7.4 g | 0.8 g |
| 1 oz, dry, yields | 86 g | 96 | 3.3 g | 20 g | 1.2 g | 0.1 g |
How couscous compares with other grain foods
Among 18 grain foods on this site, cooked couscous ranks as one of the lowest in calories, total fat, and dietary fiber. Per 100 grams, it has less fiber (1.4 g) than quinoa (2.8 g) and barley (3.8 g), and slightly less protein (3.8 g) than quinoa (4.4 g). However, it is a notable source of selenium, ranking 5th out of 18 grains for this mineral. Compared to brown rice, wild rice, and barley, couscous has a similar calorie count but is the lowest in fat.
| Per 100 g | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|
| Couscous | 112 | 3.8 g | 23.2 g | 1.4 g | 0.16 g |
| Quinoa | 120 | 4.4 g | 21.3 g | 2.8 g | 1.9 g |
| Wild Rice | 101 | 4 g | 21.3 g | 1.8 g | 0.34 g |
| Brown Rice | 123 | 2.7 g | 25.6 g | 1.6 g | 0.97 g |
| Barley | 123 | 2.3 g | 28.2 g | 3.8 g | 0.44 g |
Quick answers
How many calories are in a cup of cooked couscous?
A one-cup serving of cooked couscous contains 176 calories.
How much protein is in couscous?
There are 6 grams of protein in one cup of cooked couscous, which is about 8% of the Daily Value. A 100-gram portion has 3.8 grams of protein.
Is couscous high in fiber?
Cooked couscous contains 1.4 grams of dietary fiber per 100 grams, or 2.2 grams per cup. This represents about 5% of the Daily Value per 100g.
When to talk to a doctor or dietitian
- Couscous contains wheat, one of the major food allergens in the US. If you have a known or suspected wheat allergy, follow the plan your allergist gave you, and get urgent help for signs of a severe reaction such as throat tightness or trouble breathing.
- This page describes nutrient content, not medical advice. If a health condition, medicine or pregnancy affects what you eat, a doctor or registered dietitian can tell you how couscous fits your situation.
Last updated October 21, 2026