Dry Uncooked Couscous
Source of Calories
Nutrition Facts
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Total Carbohydrates | 133.95 g | 49% |
| Net Carbohydrates | 125.3 g | 51% |
| Sugars | No data | - |
| Added Sugars | 0 g | 0% |
| Dietary Fiber | 8.65 g | 31% |
| Protein | 22.07 g | 44% |
| Total Fat | 1.11 g | 1% |
| Saturated Fat | 0.2 g | 1% |
| Monounsaturated Fat | 0.15 g | - |
| Polyunsaturated Fat | 0.44 g | - |
| Trans Fat | No data | - |
| Cholesterol | 0 mg | 0% |
| Vitamins | ||
| Vitamin A | 0 mcg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 mcg | 0% |
| Minerals | ||
| Sodium | 17.3 mg | 1% |
| Potassium | 287.18 mg | 6% |
| Calcium | 41.52 mg | 3% |
| Magnesium | 76.12 mg | 18% |
| Iron | 1.87 mg | 10% |
| Zinc | 1.44 mg | 13% |
% DV refers to how much a single serving of an individually packaged food or supplement contributes nutritionally to your daily diet, based on a 2,000-calorie-a-day diet. Generally, having 5% DV or less of a nutrient per serving is considered low, and 20% DV or more of a nutrient per serving is considered high.
Fat Composition
The suggested total fat consumption should be limited to 30% of total energy intake or less. The type of fat consumed should primarily be unsaturated fatty acids, with no more than 10% of total energy intake coming from saturated fatty acids (about 200 calories on a 2000-calorie diet) and no more than 1% of total energy intake coming from trans-fatty acids.
Vitamin Coverage
Vitamin A
0%
Vitamin C
0%
Vitamin D
0%
Vitamin E
-
Vitamin K
-
Vitamin B1
23%
Vitamin B2
10%
Vitamin B3
38%
Vitamin B5
43%
Vitamin B6
11%
Vitamin B7
-
Vitamin B9
9%
Vitamin B12
0%
There are 13 essential vitamins required for the body to work properly, which are categorised into two categories: fat-soluble and water-soluble vitamins. Vitamins have a Recommended Dietary Allowance (RDA), provided by the Dietary Reference Intakes (DRIs), which vary by age and sex. The %DV indicates how much one serving contributes to the average recommended daily intake.
Mineral Coverage
Calcium
3%
Iron
10%
Magnesium
18%
Phosphorus
24%
Potassium
6%
Sodium
0.8%
Zinc
13%
Copper
47%
Manganese
59%
Selenium
-
Minerals are micronutrients, of which 13 of them are essential to the human body. The Recommended Dietary Allowance includes Calcium (1,300 mg/d), Phosphorus (1,250 mg/d), Potassium (4,700 mg/d), Sodium (2,300 mg/d), Chloride (1,500 mg/d), Magnesium (420 mg/d), Iron (18 mg/d), Zinc (11 mg/d), Copper (0.9 mg/d), Selenium (55 mcg/d), Molybdenum (45 mcg/d), Manganese (2.3 mg/d) and Iodine (150 mcg/d).
Protein Quality
Leucine
51%
Isoleucine
64%
Valine
56%
Lysine
16%
Tryptophan
81%
Threonine
42%
Phenylalanine
93%
Methionine
52%
Histidine
46%
Guidelines recommend a serving of protein with each meal and 1.2-1.6 g of protein per kg of body weight per day.
The data provided by eato.health is for informational purposes only and should not be considered medical advice. Please consult your physician before beginning any diet or nutrition plan.
About
How Long to Burn Off 650 Calories?
*Based on this person: 25-year-old female, 5'7", 144 lbs
Swimming
1 h 36 min
Jogging
1 h 23 min
Cycling
1 h 25 min
Walking
2 h 33 min
The data provided by eato.health is for informational purposes only and should not be considered medical advice. Please consult your physician before beginning any diet or nutrition plan.
📚 Health Research & Evidence About This Food
Couscous, a processed grain product, is recognized for its nutritional contributions, including selenium and plant-based protein, according to Healthline. Selenium acts as a potent antioxidant, supporting immune function and potentially lowering the risk of heart disease and certain cancers. Additionally, whole-grain varieties provide fiber that aids digestion and supports cardiovascular health.
1. Health Benefits of Couscous
Source: WebMD
Summary: Couscous complex carbohydrates, particularly in its whole-wheat form, serves as a beneficial source of dietary fiber, aiding in digestive health and offering a nutritious alternative to refined grains.
Read More: https://www.webmd.com/food-recipes/benefits-couscous
2. Heart-Healthy Foods: What to Eat and What to Avoid - Harvard Health
Source: Harvard Health, 2023
Summary: Couscous complex carbohydrates, specifically whole-wheat couscous, is identified as a beneficial whole grain and a rich source of fiber, recommended as part of a heart-healthy diet to reduce the risk of cardiovascular disease.
Read More: https://www.health.harvard.edu/heart-health/heart-healthy-foods-what-to-eat-and-what-to-avoid
3. Is Couscous Healthy? Top 5 Health and Nutrition Benefits
Source: Healthline, 2023
Summary: Couscous complex carbohydrates provides significant nutritional benefits, primarily through its high selenium content, which acts as an antioxidant, supports thyroid and immune function, and may reduce the risk of heart disease and certain cancers, alongside offering plant-based protein.
Read More: https://www.healthline.com/nutrition/couscous-benefits
4. Rainbow Confetti Couscous With Honey-Lime Vinaigrette Recipe
Source: Academy of Nutrition and Dietetics
Summary: Couscous complex carbohydrates is featured in a recipe for Rainbow Confetti Couscous with Honey-Lime Vinaigrette, providing detailed ingredients, preparation steps, and nutritional information per serving, including its carbohydrate content.
5. Pearl Couscous "Tabbouleh"| Healthy Recipes
Source: American Cancer Society
Summary: Couscous complex carbohydrates, specifically pearl couscous, is utilized in a recipe for "Tabbouleh" by the American Cancer Society, detailing its preparation as a pasta with fresh vegetables and herbs, and outlining its nutritional content including carbohydrates.
