Couscous
Packaged product Grains and Pasta Best Choice
Couscous contains 304 kcal per 100 g.
Roughly 81% of its calories come from carbohydrates, with 14% from protein and 5% 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 345 kcal per 100 g across 63 products.
100 g provides 1,089% of the Daily Value for iron.
The values are label data submitted by the manufacturer to USDA FoodData Central.
Nutrition facts
The source reports no household measures (such as cups or pieces) for this food, so only weights are offered.
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories L | 304 kcal | |
| Total fat L | 1.8 g | 2% |
| Saturated fat L | 0 g | 0% |
| Trans fat L | 0 g | |
| Cholesterol L | 0 mg | 0% |
| Sodium L | 786 mg | 34% |
| Total carbohydrates L | 64.3 g | 23% |
| Dietary fiber L | 3.6 g | 13% |
| Total sugars L | 1.8 g | |
| Added sugars L | 0 g | 0% |
| Protein L | 10.7 g | 21% |
| Calcium L | 2 mg | 0.2% |
| Iron L | 196 mg | 1,089% |
| Potassium L | 196 mg | 4% |
% 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 14%
- Carbohydrates 81%
- Fat 5%
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
- Protein10.7 gbelow the median for grains and pasta (median 11.3 g)
- Fiber3.6 gabove the median for grains and pasta (median 3.6 g)
- Sugars1.8 gbelow the median for grains and pasta (median 2.1 g)
- Fat1.8 gbelow the median for grains and pasta (median 2 g)
- Saturated fat0 gin the lowest quarter of grains and pasta (median 0.45 g)
- Sodium786 mgin the top quarter of grains and pasta (median 8 mg)
- Protein per 100 kcal3.5 gprotein density, useful for comparing foods with different calorie levels
Full nutrient profile
Carotenoids (1)
| Vitamin D (D2 + D3), International Units L | 0 IU |
|---|
Values by source
More than one dataset describes this food. FoodFactly keeps each source's values separately instead of blending them. The headline values above come from USDA FoodData Central: Branded Foods.
| Per 100 g | Open Food Facts | USDA Branded |
|---|---|---|
| Calories | 304 kcal | 304 kcal |
| Protein | 10.7 g | 10.7 g |
| Carbohydrates | 64.3 g | 64.3 g |
| Fat | 1.8 g | 1.8 g |
| Fiber | 3.6 g | 3.6 g |
| Sugars | 1.8 g | 1.8 g |
| Sodium | 786 mg | 786 mg |
Product details
- Brand
- Best Choice
- Barcode
- 0070038662297
- Category
- couscous
- Nutri-Score
- D as computed by Open Food Facts
Ingredients
Ingredients not reported.
Similar products
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Toasted Pearl Tricolor Couscous Yupik | 311 | 11.1 g | 66.7 g | 1.1 g |
| Couscous moyen - medium couscous Duru Bulgur | 315 | 5.4 g | 69.4 g | 1.7 g |
| Couscous Bia | 325 | 13 g | 62 g | 2.8 g |
| Pearl Couscous Sens Maroc | 335 | 13 g | 65 g | 1.9 g |
| Cous cous Pam&panorama | 337 | 14 g | 62 g | 2.1 g |
| Couscous mix Subito | 340 | 13 g | 65 g | 2 g |
| Kus Kus Špar | 340 | 12 g | 69 g | 1.8 g |
| Couscous Mediterraneo Castroni | 341 | 7.2 g | 74.2 g | 1.6 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 304 kcal.
Is Couscous high in protein?
Couscous contains 10.7 g of protein per 100 g (21% of the 50 g Daily Value). About 14% of its calories come from protein. Compared with other grains and pasta, that is below the median (median 11.3 g).
How many carbs are in Couscous?
Couscous has 64.3 g of total carbohydrates per 100 g, including 3.6 g of fiber and 1.8 g of sugars.
How much fat is in Couscous?
Couscous contains 1.8 g of fat per 100 g, of which 0 g is saturated (0% of the Daily Value).
What vitamins and minerals does Couscous contain?
Per 100 g, the most notable amounts relative to the Daily Value are iron (1,089% DV). The full list is in the vitamins and minerals table above.
How much sodium is in Couscous?
100 g contains 786 mg of sodium, 34% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: Branded Foods, record dated March 30, 2023. FoodFactly last checked it on November 8, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- Open Food Facts, record 0070038662297. License: ODbL 1.0 (Open Food Facts). Source record dated March 30, 2023. Imported November 8, 2026.
- USDA FoodData Central: Branded Foods, record 2193211. License: CC0 1.0 (U.S. public domain). Source record dated October 11, 2021. Imported November 6, 2026.
Last updated: . Data quality score: 90/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.