Food · Cereal Grains and Pasta

Couscous nutrition facts

A typical portion of couscous (1 cup, cooked; 157 g, cooked) has 180 calories and 6g of protein (USDA FoodData Central). USDA lists 3 descriptions of it: per 100 g they range from 111 calories (plain, cooked) to 376 (dry).

Nutrition Facts

Serving size1 cup, cooked (157g)

AmountPortion

Amount per serving

Calories180

% Daily Value*

Total Fat 0g0%

Saturated Fat 0g0%

Trans Fat not declared

Cholesterol 0mg0%

Sodium 10mg0%

Total Carbohydrate 36g13%

Dietary Fiber 2g8%

Total Sugars 0g

Includes Added Sugars not declared

Protein 6g12%

Vitamin D 0mcg0%

Calcium 10mg1%

Iron 0.6mg3%

Potassium 90mg2%

* 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. Protein % DV here is not corrected for protein quality.

USDA values per 100 g for Couscous, cooked, scaled to the portion. Check the USDA record.

Protein per 100 g: 3.8g; more than 34% of 8,218 USDA reference foods
Calories per 100 g: 112; more than 31% of reference foods
Sodium per 100 g: 5mg; more than 12% of reference foods

1 cup, cooked weighs 157 g in USDA's record for Couscous, cooked (FDC 169700); across 2 records of couscous USDA weighs it at 157 to 160 g, so a linked record can show a different gram weight for the same measure.

Where the calories come from: 85% carbohydrate, 1% fat and 14% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

Also rich in

Selenium43 µg in 1 cup, cooked (157 g), 79% of the Daily Value

Source: USDA FoodData Central (FDC 169700), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Every form of couscous USDA describes

Dry has the most calories per 100 g (376); the fewest: Plain, cooked (111)

Per 100 g, USDA FoodData Central. The violet bar is the form on the label at left.

All 3 USDA descriptions of couscous, per 100 g
USDA description	Calories	Protein	Fat	Sodium
Couscous, cooked	112	3.8 g	0.2 g	5 mg
Couscous, dry	376	12.8 g	0.6 g	10 mg
Couscous, plain, cooked	111	3.8 g	0.2 g	189 mg

Every nutrient in this record (86)

The portion is 1 cup, cooked (157 g); % DV is for that portion.

Energy, macronutrients and sugars (13)

Nutrient	Per portion	Per 100 g	% DV
Protein	5.95 g	3.79 g	12%
Total lipid (fat)	0.25 g	0.16 g	0%
Carbohydrate, by difference	36.5 g	23.2 g	13%
Ash	0.41 g	0.26 g
Energy	176 kcal	112 kcal
Alcohol, ethyl	0 g	0 g
Water	114 g	72.6 g
Total Sugars	0.16 g	0.10 g
Fiber, total dietary	2.20 g	1.40 g	8%
Cholesterol	0 mg	0 mg	0%
Fatty acids, total saturated	0.046 g	0.029 g	0%
Fatty acids, total monounsaturated	0.035 g	0.022 g
Fatty acids, total polyunsaturated	0.10 g	0.064 g

Minerals (10)

Nutrient	Per portion	Per 100 g	% DV
Calcium, Ca	12.6 mg	8.00 mg	1%
Iron, Fe	0.60 mg	0.38 mg	3%
Magnesium, Mg	12.6 mg	8.00 mg	3%
Phosphorus, P	34.5 mg	22.0 mg	3%
Potassium, K	91.1 mg	58.0 mg	2%
Sodium, Na	7.85 mg	5.00 mg	0%
Zinc, Zn	0.41 mg	0.26 mg	4%
Copper, Cu	0.064 mg	0.041 mg	7%
Manganese, Mn	0.13 mg	0.084 mg	6%
Selenium, Se	43.2 µg	27.5 µg	79%

Vitamins (24)

Nutrient	Per portion	Per 100 g	% DV
Retinol	0 µg	0 µg
Vitamin A, RAE	0 µg	0 µg	0%
Carotene, beta	0 µg	0 µg
Carotene, alpha	0 µg	0 µg
Vitamin E (alpha-tocopherol)	0.20 mg	0.13 mg	1%
Vitamin D (D2 + D3)	0 µg	0 µg	0%
Cryptoxanthin, beta	0 µg	0 µg
Lycopene	0 µg	0 µg
Lutein + zeaxanthin	39.3 µg	25.0 µg
Vitamin C, total ascorbic acid	0 mg	0 mg	0%
Thiamin	0.099 mg	0.063 mg	8%
Riboflavin	0.042 mg	0.027 mg	3%
Niacin	1.54 mg	0.98 mg	10%
Pantothenic acid	0.58 mg	0.37 mg
Vitamin B-6	0.080 mg	0.051 mg	5%
Folate, total	23.6 µg	15.0 µg
Vitamin B-12	0 µg	0 µg	0%
Choline, total	5.18 mg	3.30 mg	1%
Vitamin K (phylloquinone)	0.16 µg	0.10 µg	0%
Folic acid	0 µg	0 µg
Folate, food	23.6 µg	15.0 µg
Folate, DFE	23.6 µg	15.0 µg	6%
Vitamin E, added	0 mg	0 mg
Vitamin B-12, added	0 µg	0 µg

Amino acids (18)

Nutrient	Per portion	Per 100 g
Tryptophan	0.077 g	0.049 g
Threonine	0.16 g	0.10 g
Isoleucine	0.23 g	0.15 g
Leucine	0.41 g	0.26 g
Lysine	0.11 g	0.073 g
Methionine	0.093 g	0.059 g
Cystine	0.17 g	0.11 g
Phenylalanine	0.29 g	0.18 g
Tyrosine	0.16 g	0.10 g
Valine	0.25 g	0.16 g
Arginine	0.22 g	0.14 g
Histidine	0.12 g	0.077 g
Alanine	0.17 g	0.11 g
Aspartic acid	0.24 g	0.15 g
Glutamic acid	2.15 g	1.37 g
Glycine	0.19 g	0.12 g
Proline	0.65 g	0.42 g
Serine	0.28 g	0.18 g

Fatty acids (19)

Nutrient	Per portion	Per 100 g
SFA 4:0	0 g	0 g
SFA 6:0	0 g	0 g
SFA 8:0	0 g	0 g
SFA 10:0	0 g	0 g
SFA 12:0	0 g	0 g
SFA 14:0	0 g	0 g
SFA 16:0	0.042 g	0.027 g
SFA 18:0	0.0016 g	0.0010 g
MUFA 18:1	0.035 g	0.022 g
PUFA 18:2	0.094 g	0.060 g
PUFA 18:3	0.0047 g	0.0030 g
PUFA 20:4	0 g	0 g
PUFA 22:6 n-3 (DHA)	0 g	0 g
MUFA 16:1	0.0016 g	0.0010 g
PUFA 18:4	0 g	0 g
MUFA 20:1	0 g	0 g
PUFA 20:5 n-3 (EPA)	0 g	0 g
MUFA 22:1	0 g	0 g
PUFA 22:5 n-3 (DPA)	0 g	0 g

Source: USDA FoodData Central, FDC 169700: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.

Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.

Questions

How many calories are in couscous?

180 in 1 cup, cooked (157 g) of cooked; 111 to 376 per 100 g across USDA's descriptions.

How much protein is in couscous?

6g in 1 cup, cooked; 3.8 g per 100 g.

How much sodium is in couscous?

10mg in 1 cup, cooked; 5 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.

Sources for this page

USDA FoodData Central: the food and product records, April 30, 2026 release. fdc.nal.usda.gov
FoodData Central documentation: what each data type is and how branded records are submitted. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies: the survey foods and their portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food: the label format, rounding and Daily Values. ecfr.gov
FDA, How to Understand and Use the Nutrition Facts Label: the 5% and 20% Daily Value rule. fda.gov