Couscous, cooked
FDC 169700cup, cooked (157 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 47 · -17 vs Grains & pasta medianCooked couscous scores 47 of 100 (Fair band), a rank of 53 of 60 within Grains & pasta, below the category median of 64. It's a food defined more by what it lacks than what it delivers: with no nutrients rising into the notable tiers here, its role is largely as a mild carbohydrate base rather than a nutrient contributor.
A cooked cup, 157 grams, works as a quick side for stews or roasted vegetables, or as a bed for grilled protein, absorbing sauces well thanks to its fine, fluffy texture. Sodium is negligible at 5 mg per 100 grams, though for a more nutrient-dense grain, semolina ranks higher within the category.
See how this score is calculated, build a plate around couscous, cooked, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 112 kcal | 6% |
| Total fat | 0.16 g | 0% |
| Saturated fat | 0.03 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 5 mg | 0% |
| Carbohydrate | 23 g | 8% |
| Dietary fiber | 1.4 g | 5% |
| Sugars | 0.1 g | |
| Protein | 3.8 g | 8% |
| Potassium | 58 mg | 1% |
| Calcium | 8 mg | 1% |
| Iron | 0.38 mg | 2% |
| Magnesium | 8 mg | 2% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.13 mg | 1% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 176 kcal | 9% |
| Total fat | 0.25 g | 0% |
| Saturated fat | 0.05 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 7.9 mg | 0% |
| Carbohydrate | 36 g | 13% |
| Dietary fiber | 2.2 g | 8% |
| Sugars | 0.16 g | |
| Protein | 6 g | 12% |
| Potassium | 91 mg | 2% |
| Calcium | 13 mg | 1% |
| Iron | 0.6 mg | 3% |
| Magnesium | 13 mg | 3% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.2 mg | 1% |
Source: USDA FoodData Central · Public domain
FDC 169700Original analysis by NutriVerdict
Versus the grains & pasta median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Semolina, unenrichedDensity 48 vs 47Couscous, dryDensity 48 vs 47Corn grain, whiteDensity 49 vs 47Original analysis by NutriVerdict
In the kitchen and how to use it
Cooked couscous is a tiny steamed pasta made from semolina wheat, prepared by pouring boiling water or broth over the dry grains and letting them steam under a cover for a few minutes until fluffy, no boiling required. It has a light, fluffy texture and mild flavor that takes on whatever it's cooked in, making it a common base under grilled vegetables, roasted chicken, or a North African-style stew, and it's easily dressed with olive oil, lemon, herbs, or tossed with chickpeas and dried fruit for a cold salad. Fluffing the grains with a fork once steamed keeps them separate rather than clumped.
Store dry couscous in a sealed container in the pantry, where it keeps for a long time, and refrigerate cooked leftovers for a few days in an airtight container. At just 112 calories per 100 g and only 5 mg of sodium, it's a low-sodium, moderate-calorie base for a plate, with 3.79 g of protein and 1.4 g of fiber, so it's often paired with a protein like fish, beans, or chicken and a vegetable to round out the fiber and protein of the meal. A cup-sized cooked serving weighs 157 g, and it carries only 0.1 g of sugar and 0.16 g of fat.
Frequently asked questions about couscous, cooked
How many calories are in cooked couscous?
Cooked couscous has 112 calories per 100 g, with 23.2 g of carbohydrate and just 5 mg of sodium.
How do you prepare couscous?
Pour boiling water or broth over the dry grains, cover, and let it steam for a few minutes until fluffy, no boiling required.
What does couscous pair well with?
Its mild flavor works well under grilled vegetables or roasted chicken, or tossed cold with chickpeas, herbs, and dried fruit.