How healthy is couscous?
Is couscous healthy? Yes, as part of a varied diet. Couscous scores 24/100 on the HowHealthyIs Score: 100 g provides 112 kcal, 3.8 g protein and 1.4 g fiber. Couscous is quick to make and low in fat, but standard couscous is refined wheat with modest fiber. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Couscous ranks higher than 24% of them.
Counts in favor (% daily value per 100 kcal)
- Protein7%
- Fiber4%
- Iron2%
- Magnesium2%
- Potassium1%
- Vitamin E1%
- Calcium1%
- Vitamin A0%
- Vitamin C0%
Counts against
- Saturated fat0%
- Added sugars0%
- Sodium0%
Raw NRF9.3: 17 minus 0 = 17. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in couscous?
Calories176kcal
Protein6g
Carbohydrates36g
Fat0.3g
Fiber2.2g
Sugars0.2g
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 112 kcal | 176 kcal | |
| Protein | 3.8 g | 6 g | 12% |
| Carbohydrates | 23 g | 36 g | 13% |
| Fiber | 1.4 g | 2.2 g | 8% |
| Sugars | 0.1 g | 0.2 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 0.2 g | 0.3 g | 0% |
| Saturated fat | <0.1 g | <0.1 g | 0% |
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin E | 0.1 mg | 0.2 mg | 1% |
| Minerals | |||
| Calcium | 8 mg | 13 mg | 1% |
| Iron | 0.4 mg | 0.6 mg | 3% |
| Potassium | 58 mg | 91 mg | 2% |
| Magnesium | 8 mg | 13 mg | 3% |
| Sodium | 5 mg | 7.8 mg | 0% |
Source: USDA FoodData Central, "Couscous, cooked" (FDC 169700). Values rounded.
Why is couscous good for you?
- 6 g protein in 1 cup cooked, 12% of the daily value. Protein contributes to the maintenance of muscle mass.
Good ways to use it
- Fast side dishes
- Salads with vegetables and chickpeas
What should you watch out for?
- Whole-wheat couscous has more fiber. Contains gluten.
What can you eat instead of couscous?
Foods you can use the same way with a higher HowHealthyIs Score.
How does couscous compare?
Common questions about couscous
How many calories are in couscous?
100 g of couscous has 112 kcal. A typical portion, 1 cup cooked (157 g), has about 176 kcal.
How much protein is in couscous?
Couscous has 3.8 g of protein per 100 g, or about 6 g in 1 cup cooked.
Is couscous good for weight loss?
Couscous is fairly calorie-dense (112 kcal per 100 g), so portion size matters more than the food itself. 1 cup cooked is about 176 kcal.