Couscous, dry
1 cup (173 g): 650 kcal, 22.1 g protein, 134 g carbohydrate and 1.1 g fat.
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Nutrition Facts
Serving size1 cup (173 g)
Amount per serving
Calories650
% Daily Value*
| Total Fat 1g | 1% |
|---|---|
| Saturated Fat 0g | 1% |
| Trans Fat — | |
| Cholesterol 0mg | 0% |
| Sodium 15mg | 1% |
| Total Carbohydrate 134g | 49% |
| Dietary Fiber 9g | 31% |
| Total Sugars — | |
| Includes Added Sugars — | |
| Protein 22g | 44% |
| Vitamin D 0mcg | 0% |
| Calcium 40mg | 4% |
| Iron 1.9mg | 10% |
| Potassium 290mg | 6% |
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Estimated values. — means USDA has no value; ≥ is a lower bound. Source: USDA FoodData Central. Disclaimer.
What 1 cup (173 g) gives you
High in Protein (44% DV), Dietary fiber (31% DV), Phosphorus (24% DV), Copper (47% DV), Manganese (59% DV), Thiamin (B1) (23% DV), Niacin (B3) (38% DV), Pantothenic acid (B5) (43% DV)
Low in total fat, saturated fat, cholesterol, sodium
High is 20% of the Daily Value or more for this portion; low is 5% or less (FDA).
Where the calories come from
14% protein · 84% carbohydrate · 2% fat
- Protein
- 22 g 14%
- Carbs
- 134 g 85%
- Fat
- 1 g 2%
Compared with other foods
Per 100 g, against every food in USDA's data.
- Calories: less than 16% of foods
- Protein: more than 59% of foods
- Total fat: less than 76% of foods
- Carbohydrate: more than 96% of foods
- Dietary fiber: more than 89% of foods
- Sodium: less than 83% of foods
All nutrients (47)
Amounts for 1 cup (173 g) and per 100 g. % Daily Value is for the portion, where the FDA sets one.
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Calories | 650 kcal | 376 kcal | |
| Protein | 22.1 g | 12.8 g | 44% |
| Carbohydrate | 134 g | 77.4 g | 49% |
| Dietary fiber | 8.65 g | 5 g | 31% |
| Water | 14.8 g | 8.56 g |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Total fat | 1.11 g | 0.64 g | 1% |
| Saturated fat | 0.202 g | 0.117 g | 1% |
| Monounsaturated fat | 0.154 g | 0.089 g | |
| Polyunsaturated fat | 0.436 g | 0.252 g | |
| Cholesterol | 0 mg | 0 mg | 0% |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Calcium | 41.5 mg | 24 mg | 3% |
| Iron | 1.87 mg | 1.08 mg | 10% |
| Magnesium | 76.1 mg | 44 mg | 18% |
| Phosphorus | 294 mg | 170 mg | 24% |
| Potassium | 287 mg | 166 mg | 6% |
| Sodium | 17.3 mg | 10 mg | 1% |
| Zinc | 1.44 mg | 0.83 mg | 13% |
| Copper | 0.427 mg | 0.247 mg | 47% |
| Manganese | 1.35 mg | 0.78 mg | 59% |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Vitamin A | 0 mcg | 0 mcg | 0% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin D | 0 mcg | 0 mcg | 0% |
| Thiamin (B1) | 0.282 mg | 0.163 mg | 23% |
| Riboflavin (B2) | 0.135 mg | 0.078 mg | 10% |
| Niacin (B3) | 6.04 mg | 3.49 mg | 38% |
| Pantothenic acid (B5) | 2.15 mg | 1.24 mg | 43% |
| Vitamin B6 | 0.19 mg | 0.11 mg | 11% |
| Folate | 34.6 mcg | 20 mcg | 9% |
| Vitamin B12 | 0 mcg | 0 mcg | 0% |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Tryptophan | 0.282 g | 0.163 g | |
| Threonine | 0.583 g | 0.337 g | |
| Isoleucine | 0.853 g | 0.493 g | |
| Leucine | 1.51 g | 0.872 g | |
| Lysine | 0.424 g | 0.245 g | |
| Methionine | 0.344 g | 0.199 g | |
| Cystine | 0.623 g | 0.36 g | |
| Phenylalanine | 1.07 g | 0.62 g | |
| Tyrosine | 0.58 g | 0.335 g | |
| Valine | 0.941 g | 0.544 g | |
| Arginine | 0.813 g | 0.47 g | |
| Histidine | 0.448 g | 0.259 g | |
| Alanine | 0.647 g | 0.374 g | |
| Aspartic acid | 0.901 g | 0.521 g | |
| Glutamic acid | 7.96 g | 4.6 g | |
| Glycine | 0.697 g | 0.403 g | |
| Proline | 2.43 g | 1.4 g | |
| Serine | 1.04 g | 0.601 g |
Similar foods
Sources
- USDA FoodData Central record 169699(SR Legacy)
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
- Daily Values and high/low thresholds: FDA, 21 CFR 101.9, 101.54 and 101.62.