Couscous, dry
FDC 169699cup (173 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 48 · -16 vs Grains & pasta medianDry couscous scores 48 of 100 on the Nutrient Density Score, a Fair rating that places it 51st of 60 in the Grains & pasta category, below the group's median of 64. Protein is the strongest number here at 26% DV, with dietary fiber at 18% DV and magnesium at 10% DV.
It is sold and cooked dry, typically steamed or soaked in hot liquid before being forked into a pilaf or grain salad; a cup of dry couscous (173 g) is the reference serving, which expands considerably once hydrated. Since couscous is durum wheat processed into tiny pasta granules, its score trails whole grains like brown rice, which rates higher within the same category.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 376 kcal | 19% |
| Total fat | 0.64 g | 1% |
| Saturated fat | 0.12 g | 1% |
| Cholesterol | 0 mg | 0% |
| Sodium | 10 mg | 0% |
| Carbohydrate | 77 g | 28% |
| Dietary fiber | 5 g | 18% |
| Sugars | - | |
| Protein | 13 g | 26% |
| Potassium | 166 mg | 4% |
| Calcium | 24 mg | 2% |
| Iron | 1.1 mg | 6% |
| Magnesium | 44 mg | 10% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | - |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 650 kcal | 33% |
| Total fat | 1.1 g | 1% |
| Saturated fat | 0.2 g | 1% |
| Cholesterol | 0 mg | 0% |
| Sodium | 17 mg | 1% |
| Carbohydrate | 134 g | 49% |
| Dietary fiber | 8.7 g | 31% |
| Sugars | - | |
| Protein | 22 g | 44% |
| Potassium | 287 mg | 6% |
| Calcium | 42 mg | 3% |
| Iron | 1.9 mg | 10% |
| Magnesium | 76 mg | 18% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | - |
Source: USDA FoodData Central · Public domain
FDC 169699Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original 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.
Corn grain, whiteDensity 49 vs 48Rice, brown, long-grain, rawDensity 49 vs 48Rye flour, lightDensity 50 vs 48