Couscous, cooked

1 cup, dry, yields (528 g): 591 kcal, 20 g protein, 122.6 g carbohydrate and 0.8 g fat.

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Nutrition Facts

Serving size1 cup, dry, yields (528 g)

Amount per serving

Calories590

% Daily Value*

Total Fat 1g	1%
Saturated Fat 0g	1%
Trans Fat —
Cholesterol 0mg	0%
Sodium 25mg	1%
Total Carbohydrate 123g	45%
Dietary Fiber 7g	26%
Total Sugars <1g
Includes Added Sugars ≤1g	≤1%
Protein 20g	40%
Vitamin D 0mcg	0%
Calcium 40mg	4%
Iron 2mg	10%
Potassium 310mg	6%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Estimated values. — means USDA has no value; ≥ is a lower bound. USDA doesn't report added sugars here; they can't exceed total sugars, so ≤ is an upper bound. Source: USDA FoodData Central. Disclaimer.

What 1 cup, dry, yields (528 g) gives you

High in Protein (40% DV), Dietary fiber (26% DV), Copper (24% DV), Selenium (264% DV), Thiamin (B1) (28% DV), Niacin (B3) (32% DV), Pantothenic acid (B5) (39% DV), Folate (20% DV)

Low in total fat, saturated fat, cholesterol, sodium

High is 20% of the Daily Value or more for this portion; low is 5% or less (FDA).

Where the calories come from

14% protein · 85% carbohydrate · 1% fat

Protein: 20 g 14%
Carbs: 123 g 85%
Fat: 1 g 1%

Compared with other foods

Per 100 g, against every food in USDA's data.

Calories: less than 69% of foods
Protein: more than 34% of foods
Total fat: less than 89% of foods
Carbohydrate: more than 72% of foods
Dietary fiber: more than 62% of foods
Total sugars: less than 64% of foods
Sodium: less than 88% of foods

All nutrients (56)

Amounts for 1 cup, dry, yields (528 g) and per 100 g. % Daily Value is for the portion, where the FDA sets one.

Energy and macronutrients (6)
Nutrient	Portion	100 g	% DV
Calories	591 kcal	112 kcal
Protein	20 g	3.79 g	40%
Carbohydrate	123 g	23.2 g	45%
Dietary fiber	7.39 g	1.4 g	26%
Total sugars	0.528 g	0.1 g
Water	383 g	72.6 g

Fats and fatty acids (7)
Nutrient	Portion	100 g	% DV
Total fat	0.845 g	0.16 g	1%
Saturated fat	0.153 g	0.029 g	1%
Monounsaturated fat	0.116 g	0.022 g
Polyunsaturated fat	0.338 g	0.064 g
Omega-3 EPA	0 g	0 g
Omega-3 DHA	0 g	0 g
Cholesterol	0 mg	0 mg	0%

Minerals (10)
Nutrient	Portion	100 g	% DV
Calcium	42.2 mg	8 mg	3%
Iron	2.01 mg	0.38 mg	11%
Magnesium	42.2 mg	8 mg	10%
Phosphorus	116 mg	22 mg	9%
Potassium	306 mg	58 mg	7%
Sodium	26.4 mg	5 mg	1%
Zinc	1.37 mg	0.26 mg	12%
Copper	0.216 mg	0.041 mg	24%
Manganese	0.444 mg	0.084 mg	19%
Selenium	145 mcg	27.5 mcg	264%

Vitamins (13)
Nutrient	Portion	100 g	% DV
Vitamin A	0 mcg	0 mcg	0%
Vitamin C	0 mg	0 mg	0%
Vitamin D	0 mcg	0 mcg	0%
Vitamin E	0.686 mg	0.13 mg	5%
Vitamin K	0.528 mcg	0.1 mcg	0%
Thiamin (B1)	0.333 mg	0.063 mg	28%
Riboflavin (B2)	0.143 mg	0.027 mg	11%
Niacin (B3)	5.19 mg	0.983 mg	32%
Pantothenic acid (B5)	1.96 mg	0.371 mg	39%
Vitamin B6	0.269 mg	0.051 mg	16%
Folate	79.2 mcg	15 mcg	20%
Vitamin B12	0 mcg	0 mcg	0%
Choline	17.4 mg	3.3 mg	3%

Amino acids (18)
Nutrient	Portion	100 g
Tryptophan	0.259 g	0.049 g
Threonine	0.528 g	0.1 g
Isoleucine	0.776 g	0.147 g
Leucine	1.37 g	0.259 g
Lysine	0.385 g	0.073 g
Methionine	0.312 g	0.059 g
Cystine	0.565 g	0.107 g
Phenylalanine	0.972 g	0.184 g
Tyrosine	0.528 g	0.1 g
Valine	0.855 g	0.162 g
Arginine	0.739 g	0.14 g
Histidine	0.407 g	0.077 g
Alanine	0.586 g	0.111 g
Aspartic acid	0.818 g	0.155 g
Glutamic acid	7.22 g	1.37 g
Glycine	0.634 g	0.12 g
Proline	2.2 g	0.417 g
Serine	0.945 g	0.179 g

Other (2)
Nutrient	Portion	100 g	% DV
Caffeine	0 mg	0 mg
Alcohol	0 g	0 g

Similar foods

Sources

USDA FoodData Central record 169700(SR Legacy)
U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
Daily Values and high/low thresholds: FDA, 21 CFR 101.9, 101.54 and 101.62.