Couscous Nutritional Value And Analysis

Nutrition Facts

Serving size 100g

Amount per serving

Calories 107

% Daily Value *

Total Fat 0g %0

Saturated Fat 0g %0

Trans Fat ~g

Cholesterol 0mg %0

Sodium 5mg %0

Total Carbohydrate 23g %8

Dietary Fiber 1g %5

Total Sugars 0g

Protein 4g

Vitamin D 0.0IU %0

Calcium 8.0mg %0

Iron 0.4mg %2

Potassium 58mg %1

Phosphorus 22.0mg %2

* 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.

Vitamins in couscous

Vitamin A 0.0IU %0

Vitamin D 0.0IU %0

Vitamin C 0.0mg %0

Vitamin B12 0.0µg %0

Vitamin K 0.1µg %0

Choline, total 3.3mg %1

Vitamin E 0.1mg %1

Vitamin B2 (Riboflavin) 0.0mg %2

Vitamin B6 0.1mg %4

Vitamin B1 (Thiamin) 0.1mg %5

Vitamin B3 (Niacin) 1.0mg %6

Vitamin B5 (Pantothenic acid) 0.4mg %7

Minerals in couscous

Sodium 5.0mg %0

Calcium 8.0mg %1

Potassium 58.0mg %2

Zinc 0.3mg %2

Magnesium 8.0mg %2

Iron 0.4mg %2

Phosphorus 22.0mg %2

Manganese 0.1mg %4

Copper 0.0mg %5

Selenium 27.5µg %50

Amino Acids in couscous

Lysine 0.1g %3

Methionine 0.1g %8

Valine 0.2g %8

Leucine 0.3g %9

Threonine 0.1g %9

Isoleucine 0.1g %10

Histidine 0.1g %10

Tyrosine 0.1g %11

Tryptophan 0.0g %16

Phenylalanine 0.2g %20

Cystine 0.1g %35

Fatty Acids in couscous

DHA 0.00g %0

EPA 0.00g %0

DPA 0.00g %0

Omega-3 0.00g %0

"~" is missing data | Data Source

Macronutrients ratio

Carbohydrate Quality Score

Carbohydrates are made up of three components: fiber, starch, and sugar. Our score is based on Harvard research and our data analysis.

The Carbohydrate Quality Score of couscous is 4.3/100 which makes it a good quality carbohydrate food.


Protein Completeness

A protein is called complete when, proportionally to its overall amino-acid content, it has enough of each essential amino acids.

Couscous has an incomplete source of protein.

amino acid mg/kg of BW mg/g of protein
Lysine 45 18
Valine 39 41
Leucine 59 65
Threonine 23 25
Isoleucine 30 37
Histidine 15 19
Tryptophan 6 12
Met+Cys 22 42
Phe+Tyr 30 71

Protein Energy Ratio

Improving the protein energy ratio of your diet can be an effective strategy of increasing your diet quality an may potentially lead to weight loss.

The protein energy ratio in couscous is 1.5 which makes it a low P:E food.

low P:E
high P:E
medium P:E

Energy density (ED)

Lowering the energy density of your food can be an effective strategy for the prevention and treatment of obesity without focusing on calorie intake.

The energy density of couscous is 1.1 which makes it a low energy density food.

low ED
high ED
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How nutritious is this food?

Micronutrients in couscous as % of Recommended Daily Intake per serving.

Complementary Nutrient Boosters

Here are the top ten popular foods that provide more of the nutrients that couscous is lacking.

Nutrient Density Score for couscous is 16/100 low).

The Nutrient Density Score tells you how much of the essential minerals, vitamins, amino acids and fatty acids you get per calorie. It helps you get the nutrients you need without consuming excess energy.

nutrient density score


Micronutrient Ratios

Advising the ratios of micronutrients in a complete diet maybe more informative than each single nutrient on its own. The table below shows major micronutrient ratios for couscous

Nutrient Ratio Value Ideal Ratio
Omega6:Omega3 N/A <4
Zinc:Copper 6.34 <12
Potassium:Sodium 11.60 >2
Caclcium:Magnesium 1.00 <2
Iron:Copper 9.76 <15
Calcium:Phosphorus 0.36 >1.3

Satiety Score

Satiety Score is a mathematical prediction of satiety based on macronutrients and micronutrients analysis of 650,000+ days of food logs.

satiety 50%

low satiety
high satiety
medium satiety

Satiety Boosters

If you are trying to lose weight we created a list of TOP similar foods that will keep your hunger at bay.

This food is insulinogenic with high insulin load.

Our insulinogenic formula determines the degree that food will raise your insulin levels in the short term.

94% of insulinogenic calories