EatSeeNutrition information: dry couscous
| Nutrient | Carbs 100 g | % RI* | Serving for 1 people (70 g) |
|---|---|---|---|
| Energy | 376 kcal1573 kJ | 19% | 263 kcal1100 kJ |
| Fat | 0.6 g | 1% | 0.4 g |
| of which saturated fatty acids | 0.1 g | 1% | 0.1 g |
| Carbs | 72.4 g | 28% | 50.7 g |
| of which sugars | - | - | - |
| Fiber | 5 g | - | 3.5 g |
| Protein | 12.8 g | 26% | 9 g |
| Salt | 0.03 g | 1% | 0.02 g |
| Water | 8.6 g | - | 6 g |
* RI = reference intake for an average adult (8400 kJ / 2000 kcal). Carbs exclude fiber, as shown on EU food labels.
How many calories are in dry couscous?
Calories and macronutrients in typical servings. Use the calculator at the top of the page to calculate a different weight.
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 tablespoon11 g | 41 kcal | 1.4 g | 8 g | 0.1 g |
| Serving for 1 people70 g | 263 kcal | 9 g | 50.7 g | 0.4 g |
| 100 g | 376 kcal | 12.8 g | 72.4 g | 0.6 g |
| Cup180 g | 677 kcal | 23 g | 130.3 g | 1.1 g |
Vitamins and minerals
In 100 g of dry couscous, the most abundant nutrients are phosphorus (24% NRV), vitamin B3 (22%), and vitamin B1 (15%). We show nutrients that provide at least 2% NRV per 100 g.
| Nutrient | Carbs 100 g | % RI |
|---|---|---|
| Potassium | 166 mg | 8% |
| Calcium | 24 mg | 3% |
| Magnesium | 44 mg | 12% |
| Phosphorus | 170 mg | 24% |
| Iron | 1.1 mg | 8% |
| Zinc | 0.8 mg | 8% |
| Vitamin B1 (thiamin) | 0.16 mg | 15% |
| Vitamin B2 (riboflavin) | 0.08 mg | 6% |
| Vitamin B3 (niacin) | 3.5 mg | 22% |
| Vitamin B6 | 0.11 mg | 8% |
| Folate | 20 µg | 10% |
Not included: selenium—US source data reflects fortification, additives, or growing conditions, so the values would be overstated for Polish equivalents.
Dry couscous compared with other foods
Dry couscous has more calories per 100 g than 84% of the grain products in our chart. Here are foods in the groats, rice, pasta, and cereal category with a similar calorie count (kcal per 100 g):
- Dry quinoa368 kcal
- Dry semolina369 kcal
- Dry wheat pasta371 kcal
- Dry parboiled rice374 kcal
- Dry couscous376 kcal
- Dry millet groats378 kcal
- Oats379 kcal
- Dried egg noodles384 kcal
- Rice cakes387 kcal
Dry couscous in meal plans
You’ll find this food in ready-made meal plans for 7 days, with recipes and a shopping list:
- 2500 kcal meal plan — day 4: chickpea patties with couscous and salad
Recipes with this ingredient
- Chickpea patties with couscous and salad — about 616 kcal per serving
Find more ideas in recipes with calories and macros.
FAQs
How many calories are in a serving of dry couscous for 1?
How many calories are in 100 g of dry couscous?
How much protein is in dry couscous?
How many carbs are in dry couscous?
Data source: USDA FoodData Central, SR28 database — “Couscous, dry” (NDB 20028). Polish names and serving sizes: EatSee editorial team. Values are estimates and vary depending on the variety, size, and preparation method. For packaged products, check the label for exact information. This page is for informational purposes only and does not replace advice from a doctor or dietitian. Updated: . How we create our calorie chart.