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.
See how this score is calculated, build a plate around couscous, dry, 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 | 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 48Original analysis by NutriVerdict
In the kitchen and how to use it
Dry couscous is made from tiny steamed and dried semolina granules that cook almost instantly, just pour boiling water or broth over the dry grains, cover, and let it sit off the heat for about five minutes before fluffing with a fork. Its light, fluffy texture and mild flavor make it a blank canvas for stirring in chopped herbs, roasted vegetables, dried fruit, or a squeeze of lemon, and it's a common base under grilled chicken, lamb, or a vegetable tagine in North African cooking. It also works cold, tossed with cucumber, tomato, and olive oil for a quick grain salad.
Store dry couscous in a sealed container in the pantry, where it keeps for a long time since it's already dehydrated. Cooking it in broth instead of water adds flavor without needing much added salt, which matters since dry couscous itself is naturally low in sodium at just 10 mg per 100 g. With 12.8 g protein and 5 g fiber per 100 g, it's more substantial than plain white rice and makes a good base to build a meal around when paired with a protein and vegetables.
Frequently asked questions about couscous, dry
How many calories are in dry couscous?
Dry couscous has 376 calories per 100 g, with a cup (173 g) being a typical dry-measure serving before cooking.
Is couscous a good source of protein?
Yes, it provides about 26% of the Daily Value for protein per 100 g, more than most plain grains.
How do you prepare couscous?
Pour boiling water or broth over the dry granules, cover, let sit off the heat for about five minutes, then fluff with a fork.