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.
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 47