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Whole wheat pearl couscous

Packaged product Grains and Pasta Bob's Red Mill

Whole wheat pearl couscous contains 400 kcal per 100 g. A serving, 1/3 cup, 50 g (50 g) provides about 200 kcal.

Roughly 79% of its calories come from carbohydrates, with 17% from protein and 5% from fat (estimated with general energy factors).

That is more energy than the typical item in grains and pasta on FoodFactly, where the median is 355 kcal per 100 g across 6,258 products.

100 g provides 22% of the Daily Value for iron.

The values are label data submitted by the manufacturer to USDA FoodData Central.

Whole wheat pearl couscous by Bob's Red Mill, product photo
Photo: Open Food Facts, CC BY-SA 3.0, Open Food Facts contributors
400kcal per 100 g
16 gprotein
76 gcarbohydrates
2 gfat
200kcal in serving, 1/3 cup, 50 g (50 g)

Nutrition facts

Nutrition facts for the selected amount
NutrientAmount per 100 g% DV
Calories L 400 kcal
Total fat L 2 g 3%
Saturated fat L 0 g 0%
Trans fat L 0 g
Cholesterol L 0 mg 0%
Sodium L 0 mg 0%
Total carbohydrates L 76 g 28%
Dietary fiber L 14 g 50%
Total sugars L 2 g
Protein L 16 g 32%
Calcium L 32 mg2%
Iron L 4 mg22%
Potassium L 374 mg8%

% 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: 79%Fat: 5%400kcal / 100 g
  • Protein 17%
  • Carbohydrates 79%
  • 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

Iron22%Potassium8%Calcium2%

Nutritional insights

  • Protein16 gin the top quarter of grains and pasta (median 12.3 g)
  • Fiber14 gin the top quarter of grains and pasta (median 3.6 g)
  • Sugars2 gbelow the median for grains and pasta (median 2.7 g)
  • Fat2 gabove the median for grains and pasta (median 1.8 g)
  • Saturated fat0 gin the lowest quarter of grains and pasta (median 0.3 g)
  • Sodium0 mgin the lowest quarter of grains and pasta (median 4 mg)
  • Protein per 100 kcal4 gprotein density, useful for comparing foods with different calorie levels

Full nutrient profile

Carotenoids (1)
Vitamin D (D2 + D3), International Units L0 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 FactsUSDA Branded
Calories 400 kcal400 kcal
Protein 16 g16 g
Carbohydrates 76 g76 g
Fat 2 g2 g
Fiber 14 g14 g
Sugars 2 g2 g
Sodium 0 mg0 mg

Product details

Brand
Bob's Red Mill
Barcode
0039978054975
Quantity
16 oz
Label serving
1/3 cup (50 g)
Category
Pastas
Nutri-Score
A as computed by Open Food Facts
NOVA group
1 processing level (1 to 4), as classified by Open Food Facts

Ingredients

Whole wheat flour.

As listed on the package and transcribed by Open Food Facts contributors. Always check the package for allergens.

Ingredient guides: Wheat flour

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Per 100 g. Calories in kcal. n/a: not reported by the source.

Source of the nutrition information

  • USDA FoodData Central: Branded Foods, record 2404971. License: CC0 1.0 (U.S. public domain). Source record dated August 23, 2019. Imported November 6, 2026.
  • Open Food Facts, record 0039978054975. License: ODbL 1.0 (Open Food Facts). Source record dated June 19, 2024. Imported November 7, 2026.

Last updated: . Data quality score: 95/100 (how it is calculated).

General nutrition information, not medical advice. Individual needs differ; see our disclaimer.

Frequently asked questions

How many calories are in Whole wheat pearl couscous?

100 g of Whole wheat pearl couscous has 400 kcal. Serving, 1/3 cup, 50 g (50 g): about 200 kcal.

Is Whole wheat pearl couscous high in protein?

Whole wheat pearl couscous contains 16 g of protein per 100 g (32% of the 50 g Daily Value), or 8 g in serving, 1/3 cup, 50 g (50 g). About 17% of its calories come from protein. Compared with other grains and pasta, that is among the highest quarter (median 12.3 g).

How many carbs are in Whole wheat pearl couscous?

Whole wheat pearl couscous has 76 g of total carbohydrates per 100 g, including 14 g of fiber and 2 g of sugars.

How much fat is in Whole wheat pearl couscous?

Whole wheat pearl couscous contains 2 g of fat per 100 g, of which 0 g is saturated (0% of the Daily Value).

What vitamins and minerals does Whole wheat pearl couscous contain?

Per 100 g, the most notable amounts relative to the Daily Value are iron (22% DV). The full list is in the vitamins and minerals table above.

How much sodium is in Whole wheat pearl couscous?

100 g contains 0 mg of sodium, 0% of the 2,300 mg Daily Value.

Where does this nutrition data come from?

From USDA FoodData Central: Branded Foods, record dated June 19, 2024. FoodFactly last checked it on November 7, 2026. Each value above shows whether it was measured, calculated or taken from a label.