couscous
Packaged product Grains and Pasta Trader Joe's
Couscous contains 154 kcal per 100 g. A serving, 30 g (30 g) provides about 46 kcal.
Roughly 75% of its calories come from carbohydrates, with 17% from protein and 8% from fat (estimated with general energy factors).
That is less energy than the typical item in grains and pasta on FoodFactly, where the median is 346 kcal per 100 g across 91 products.
100 g provides 100% of the Daily Value for manganese, 33% of the Daily Value for copper and 20% of the Daily Value for zinc.
The values are as declared on the product label and entered by Open Food Facts contributors.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories L | 154 kcal | |
| Total fat L | 1.3 g | 2% |
| Saturated fat L | 0.6 g | 3% |
| Cholesterol L | 0 mg | 0% |
| Sodium L | 8 mg | 0.3% |
| Total carbohydrates L | 28 g | 10% |
| Dietary fiber L | 2.5 g | 9% |
| Total sugars L | 0.8 g | |
| Added sugars L | 0 g | 0% |
| Protein L | 6.2 g | 12% |
| Vitamin C L | 0 mg | 0% |
| Vitamin E L | 0.1 mg | 0.7% |
| Vitamin B6 L | 0.094 mg | 6% |
| Calcium L | 16.9 mg | 1% |
| Iron L | 0.92 mg | 5% |
| Magnesium L | 26.5 mg | 6% |
| Phosphorus L | 102 mg | 8% |
| Potassium L | 152 mg | 3% |
| Zinc L | 2.2 mg | 20% |
| Copper L | 0.3 mg | 33% |
| Manganese L | 2.3 mg | 100% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 17%
- Carbohydrates 75%
- Fat 8%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein6.2 gbelow the median for grains and pasta (median 11.7 g)
- Fiber2.5 gbelow the median for grains and pasta (median 3.4 g)
- Sugars0.8 gin the lowest quarter of grains and pasta (median 2.2 g)
- Fat1.3 gbelow the median for grains and pasta (median 1.6 g)
- Saturated fat0.6 gin the top quarter of grains and pasta (median 0.4 g)
- Protein per 100 kcal4 gprotein density, useful for comparing foods with different calorie levels
- Water12.1 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Other components (2)
| Water L | 12.1 g |
|---|---|
| Alcohol L | 0 g |
Product details
- Brand
- Trader Joe's
- Barcode
- 00573849
- Label serving
- 30 g
- Category
- Durum wheat semolinas for couscous
- Nutri-Score
- A as computed by Open Food Facts
- NOVA group
- 1 processing level (1 to 4), as classified by Open Food Facts
Ingredients
durum wheat semolina
As listed on the package and transcribed by Open Food Facts contributors. Always check the package for allergens.
Similar products
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Lemon & Coriander Couscous TESCO | 148 | 5.6 g | 27.5 g | 1.2 g |
| Moroccan Style Cous Cous Coop | 162 | 4.2 g | 26 g | 4.1 g |
| Wholewheat Couscous Tesco | 164 | 6.5 g | 30 g | 1 g |
| Couscous Tesco | 164 | 6.3 g | 31.3 g | 0.9 g |
| Roasted Vegetable Couscous AINSLEY | 142 | 5.3 g | 27 g | 0.9 g |
| Caribbean Inspired Couscous Ainsley Harriott | 142 | 4.8 g | 25 g | 2.5 g |
| cous cous Asda | 141 | 5.6 g | 25 g | 1.8 g |
| lemon couscous Sainsbury's | 139 | 4.8 g | 27.5 g | 0.7 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in couscous?
100 g of couscous has 154 kcal. Serving, 30 g (30 g): about 46 kcal.
How much protein is in couscous?
Couscous contains 6.2 g of protein per 100 g (12% of the 50 g Daily Value), or 1.9 g in serving, 30 g (30 g). About 17% of its calories come from protein. Compared with other grains and pasta, that is below the median (median 11.7 g).
How many carbs are in couscous?
Couscous has 28 g of total carbohydrates per 100 g, including 2.5 g of fiber and 0.8 g of sugars. Label conventions differ: in the EU and some other regions carbohydrates are declared without fiber.
How much fat is in couscous?
Couscous contains 1.3 g of fat per 100 g, of which 0.6 g is saturated (3% of the Daily Value).
What vitamins and minerals does couscous contain?
Per 100 g, the most notable amounts relative to the Daily Value are manganese (100% DV), copper (33% DV) and zinc (20% DV). The full list is in the vitamins and minerals table above.
How much sodium is in couscous?
100 g contains 8 mg of sodium, 0.3% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From Open Food Facts, record dated March 14, 2026. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- Open Food Facts, record 00573849. License: ODbL 1.0 (Open Food Facts). Source record dated March 14, 2026. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
Product data from Open Food Facts, made available under the Open Database License. Values are as declared on the label; labels can change over time, so check the package you have.
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.