How Many Calories in Couscous? Nutrition Facts & Macros
A cup of cooked couscous (157 g) has 176 calories
Protein 6g · Carbs 36.5g · Fat 0.3g
Couscous is not actually a grain — it is tiny pasta made from semolina wheat (durum), rolled into small granules and steamed. With 112 kcal, 3.79 g of protein, and just 0.16 g of fat per 100 g, it is one of the leanest starch options available. A cup of cooked couscous (157 g) provides about 176 kcal — slightly less than white rice (130 kcal/100 g) and considerably less than regular pasta (157 kcal/100 g). It cooks in just 5 minutes, making it the fastest-preparing grain alternative. Here is everything you need to know about couscous calories and macros, based on USDA data. Couscous is approximately 73% water by weight.
469 kJ · per 100g · Water: 72.57 g
Calorie Calculator: Couscous (Cooked)
157 g Couscous (Cooked) contains 176 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 cup cooked (157 g) | 176 kcal | 6g | 36.5g | 0.3g |
| ½ cup cooked (79 g) | 88 kcal | 3g | 18.3g | 0.1g |
| 100 grams | 112 kcal | 3.8g | 23.2g | 0.2g |
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Couscous (Cooked) — Nutrition Facts
| Couscous (Cooked) | per 100g |
|---|---|
| Calories | 112 kcal |
| Protein | 3.79 g |
| Fat | 0.16 g |
| Carbs | 23.22 g |
| Fiber | 1.4 g |
| Sugar | 0.1 g |
| Sodium | 5 mg |
| Potassium | 58 mg |
| Magnesium | 8 mg |
| Phosphorus | 22 mg |
| Vitamin C | 0 mg |
| Vitamin B6 | 0.051 mg |
| Folate | 15 mcg |
| Manganese | 0.084 mg |
| Water | 72.57 g |
Source: USDA FoodData Central (FDC ID: 169700) · Data verified April 2026
Variations
Regular cooked (default)
112 kcal, 3.79 g protein, 0.16 g fat per 100 g. Standard Moroccan-style couscous made from refined semolina wheat. Cooks in 5 minutes — just add boiling water, cover, and fluff. Very low fat, mild flavor, works as a base for stews, salads, and side dishes.
Whole wheat couscous
~120 kcal per 100 g (cooked). Made from whole wheat durum flour instead of refined semolina. Higher in fiber (~3 g vs 1.4 g per 100 g), slightly more protein (~4.5 g), and a nuttier flavor. Still contains gluten. A better nutritional choice while keeping the same fast preparation time.
Israeli / pearl couscous
~126 kcal per 100 g (cooked). Larger, round granules (about pea-sized) that are toasted before cooking, giving them a chewier texture and nuttier flavor. Takes 8–10 minutes to cook, similar to pasta. Same calorie range as regular couscous but different mouthfeel — popular in warm grain salads and Mediterranean dishes.
Dried / raw (reference)
~376 kcal per 100 g. This is the dry, uncooked form found in the package. Absorbs about 1.5× its weight in water when cooked, which dilutes the calorie density from 376 to 112 kcal per 100 g. A typical dry serving is about 60 g, which yields roughly 157 g cooked (1 cup). Always track the cooked weight for accurate calorie counting.
Dietary Perspectives
For Weight Loss
Couscous is relatively low in calories at 112 kcal per 100 g — less than white rice (130 kcal) and pasta (157 kcal). With only 0.16 g of fat per 100 g, it is one of the leanest starch options. However, it is a refined wheat product with limited fiber (1.4 g per 100 g), so it does not keep you full as long as whole grains like quinoa or brown rice. Pair with protein and vegetables for better satiety. A cup (157 g, ~176 kcal) is a reasonable portion for a weight-loss meal when combined with lean protein.
For Athletic Performance
Couscous is a solid carb source for athletes at 112 kcal and 23.22 g of carbs per 100 g — fast to prepare (5 minutes) and easy to digest. With only 0.16 g of fat and 1.4 g of fiber, it sits lightly in the stomach, making it suitable as a pre-workout meal 1–2 hours before exercise. The protein content (3.79 g per 100 g) is low, so pair with chicken, fish, or legumes for a complete recovery meal. For post-workout glycogen replenishment, a cup (157 g) provides about 36 g of carbs — a decent portion to kickstart recovery.
For Keto
Couscous is not suitable for keto. With 23.22 g of carbs and only 1.4 g of fiber per 100 g, it delivers about 21.8 g of net carbs per 100 g — a single cup (157 g) would exceed the typical 20 g daily keto limit with roughly 34 g of net carbs. It is also extremely low in fat (0.16 g), which makes it the opposite of a keto-friendly food. For a similar texture and use case, try cauliflower rice (about 3 g net carbs per 100 g) or shirataki noodles (nearly zero net carbs).
Frequently Asked Questions
How many calories are in couscous?
A cup of cooked couscous (157 g) contains approximately 176 calories. Per 100 g, cooked couscous has 112 calories. That is slightly less than cooked white rice (130 kcal per 100 g) and noticeably less than cooked pasta (157 kcal per 100 g). The calories come almost entirely from carbohydrates (23.22 g per 100 g) with virtually no fat (0.16 g).
Is couscous a grain or pasta?
Couscous is technically pasta, not a grain. It is made from semolina — coarsely ground durum wheat — mixed with water and rolled into tiny granules. Unlike whole grains such as quinoa or brown rice, couscous is a refined wheat product. This means it contains gluten and has less fiber (1.4 g per 100 g) than true whole grains like quinoa (2.8 g) or brown rice (1.6 g).
Couscous vs rice — which has fewer calories?
Cooked couscous has 112 kcal per 100 g, while cooked white rice has 130 kcal per 100 g — couscous is about 14% lower in calories. Couscous also has more protein (3.79 g vs 2.69 g) and less fat (0.16 g vs 0.28 g). However, the carb content is similar (23.22 g vs 28.2 g). The main practical difference is preparation time: couscous is ready in 5 minutes vs 15–20 minutes for rice.
Couscous vs quinoa — what is the difference?
Quinoa has 120 kcal per 100 g (cooked), slightly more than couscous (112 kcal). Quinoa wins on protein (4.4 g vs 3.79 g) and fiber (2.8 g vs 1.4 g), plus it is a complete protein with all essential amino acids. Quinoa is naturally gluten-free, while couscous contains gluten (made from wheat). For nutrient density and gluten-free needs, quinoa is the better choice. For speed and mild flavor, couscous has the edge.
Is couscous keto-friendly?
No. Couscous is not suitable for a ketogenic diet. With 23.22 g of carbs and only 1.4 g of fiber per 100 g, it delivers about 21.8 g of net carbs per 100 g. A single cup (157 g) would provide roughly 34 g of net carbs — well above the typical 20 g daily keto limit. For a low-carb alternative, consider cauliflower rice (about 3 g net carbs per 100 g).
Is couscous gluten-free?
No. Couscous is made from semolina wheat (durum), which contains gluten. People with celiac disease or gluten sensitivity must avoid it. Gluten-free alternatives include quinoa (120 kcal per 100 g, naturally gluten-free, more protein and fiber), rice (130 kcal), or corn-based couscous (check the label for certification). Some stores sell corn or rice-based couscous specifically labeled gluten-free.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Couscous (Cooked) | 112 | 3.79g | 23.22g | 0.16g |
| Rice (white, cooked) | 130 | 2.69g | 28.2g | 0.28g |
| Quinoa (Cooked) | 120 | 4.4g | 21.3g | 1.92g |
| Pasta (Cooked) | 157 | 5.8g | 30.59g | 0.93g |
| Brown Rice (Cooked) | 123 | 2.74g | 25.58g | 0.97g |
per 100g
Per 100 g, cooked couscous has 112 kcal with 3.79 g of protein, 0.16 g of fat, and 23.22 g of carbs (1.4 g fiber). It is slightly lower in calories than white rice (130 kcal) and considerably lower than pasta (157 kcal), with the fastest cooking time of any grain alternative — just 5 minutes.
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