Calories in Couscous, plain, cooked
Generic food Cooked Grains and Pasta
Couscous, plain, cooked contains 111 kcal per 100 g. A typical serving of 1 oz, dry, yields (90 g) provides about 100 kcal.
Roughly 85% of its calories come from carbohydrates, with 14% from protein and 1% from fat (estimated with general energy factors).
That is less energy than the typical item in pasta, noodles, cooked grains on FoodFactly, where the median is 128 kcal per 100 g across 17 foods.
100 g provides 50% of the Daily Value for selenium.
These values are for the cooked food. Raw and other preparations have their own values, listed separately below.
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 111 kcal | |
| Total fat C | 0.16 g | 0.2% |
| Saturated fat C | 0.029 g | 0.1% |
| Cholesterol C | 0 mg | 0% |
| Sodium C | 189 mg | 8% |
| Total carbohydrates C | 23.1 g | 8% |
| Dietary fiber C | 1.4 g | 5% |
| Total sugars C | 0.1 g | |
| Protein C | 3.8 g | 8% |
| Vitamin A C | 0 µg | 0% |
| Vitamin C C | 0 mg | 0% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 0.13 mg | 0.9% |
| Vitamin K C | 0.1 µg | 0.1% |
| Thiamin (B1) C | 0.063 mg | 5% |
| Riboflavin (B2) C | 0.027 mg | 2% |
| Niacin (B3) C | 0.98 mg | 6% |
| Vitamin B6 C | 0.051 mg | 3% |
| Folate (B9) C | 15 µg | 4% |
| Vitamin B12 C | 0 µg | 0% |
| Choline C | 3.3 mg | 0.6% |
| Calcium C | 8 mg | 0.6% |
| Iron C | 0.38 mg | 2% |
| Magnesium C | 8 mg | 2% |
| Phosphorus C | 22 mg | 2% |
| Potassium C | 58 mg | 1% |
| Zinc C | 0.26 mg | 2% |
| Copper C | 0.041 mg | 5% |
| Selenium C | 27.4 µg | 50% |
% 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 85%
- Fat 1%
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
- Fiber1.4 gin the lowest quarter of pasta, noodles, cooked grains (median 2.7 g)
- Sugars0.1 gin the lowest quarter of pasta, noodles, cooked grains (median 0.4 g)
- Fat0.16 gin the lowest quarter of pasta, noodles, cooked grains (median 1.7 g)
- Saturated fat0.029 gin the lowest quarter of pasta, noodles, cooked grains (median 0.23 g)
- Protein per 100 kcal3.4 gprotein density, useful for comparing foods with different calorie levels
- Water72.2 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 0.022 g |
|---|---|
| Polyunsaturated fat C | 0.064 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0 g |
| Linoleic acid (omega-6, 18:2) C | 0.06 g |
| SFA 4:0 C | 0 g |
| SFA 6:0 C | 0 g |
| SFA 8:0 C | 0 g |
| SFA 10:0 C | 0 g |
| SFA 12:0 C | 0 g |
| SFA 14:0 C | 0 g |
| SFA 16:0 C | 0.027 g |
| SFA 18:0 C | 0.001 g |
| MUFA 18:1 C | 0.022 g |
| PUFA 18:3 C | 0.003 g |
| PUFA 20:4 C | 0 g |
| MUFA 16:1 C | 0.001 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Beta-carotene C | 0 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 25 µg |
| Retinol C | 0 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 72.2 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 15 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Other forms of Couscous
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Couscous, dry Dried or dry | 376 | 12.8 g | 77.4 g | 0.64 g |
| Couscous, cooked Cooked | 112 | 3.8 g | 23.2 g | 0.16 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Brown rice, long-grain, cooked Cooked | 123 | 2.7 g | 25.6 g | 0.97 g |
| Millet, cooked Cooked | 119 | 3.5 g | 23.7 g | 1 g |
| Wild rice, cooked Cooked | 101 | 4 g | 21.3 g | 0.34 g |
| Rice, wild, 100%, cooked, no added fat Cooked | 100 | 4 g | 21.2 g | 0.34 g |
| Rice, brown and wild, cooked, no added fat Cooked | 120 | 2.9 g | 24.9 g | 0.88 g |
| Quinoa, cooked Cooked | 120 | 4.4 g | 21.3 g | 1.9 g |
| Rice, brown, medium-grain, cooked Cooked | 112 | 2.3 g | 23.5 g | 0.83 g |
| White rice, long-grain, cooked Cooked | 130 | 2.7 g | 28.2 g | 0.28 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in cooked couscous?
100 g of cooked couscous has 111 kcal. 1 oz, dry, yields (90 g): about 100 kcal. 1 cup, cooked (160 g): about 178 kcal.
How much protein is in cooked couscous?
Cooked couscous contains 3.8 g of protein per 100 g (8% of the 50 g Daily Value), or 3.4 g in 1 oz, dry, yields (90 g). About 14% of its calories come from protein.
How many carbs are in cooked couscous?
Cooked couscous has 23.1 g of total carbohydrates per 100 g, including 1.4 g of fiber and 0.1 g of sugars.
How much fat is in cooked couscous?
Cooked couscous contains 0.16 g of fat per 100 g, of which 0.029 g is saturated (0.1% of the Daily Value).
What vitamins and minerals does cooked couscous contain?
Per 100 g, the most notable amounts relative to the Daily Value are selenium (50% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked couscous?
100 g contains 189 mg of sodium, 8% of the 2,300 mg Daily Value.
Does couscous have the same nutrition cooked and dried or dry?
No. Per 100 g, couscous, plain, cooked has 111 kcal, while couscous, dry has 376 kcal. Cooking changes the water content, so always use the record that matches how you weigh the food.
Where does this nutrition data come from?
From USDA FoodData Central: FNDDS (Survey), record dated October 31, 2024. 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
- USDA FoodData Central: FNDDS (Survey), record 2708441. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.