Grains & Cereals Phytochemical data available High protein 🇬🇧 CoFID 2021 · 11-901
✦ Quick-prep pantry staple ✦ Selenium contributor ✦ Moderate protein ✦ Neutral flavour base

Plain raw couscous is refined durum wheat semolina pre-steamed and dried into small granules. It provides moderate protein, selenium, and B vitamins, with little fibre compared to whole grain alternatives. Its quick-cook nature and neutral flavour make it widely used in North African and Middle Eastern cuisines.

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Preparation note

Rehydrate in hot water or stock (1.5 parts liquid to 1 part couscous); cover and rest 5 minutes. Fluff with a fork; season with olive oil, lemon, and fresh herbs.

Sources: CoFID 2021

Macronutrients per 100g

1,549
kJ
Energy
12.0
g
Protein
79.2
g
Carbs
3.60
g
Fibre
2.10
g
Fat
2.30
g
Sugars
0.30
g
Saturates
0.01
g
Salt

Vitamins & Minerals

Nutrient Per 100g % Daily Value* Level
Potassium 287 mg 14%
Phosphorus 238 mg 34%
Chloride 93.0 mg 12%
Magnesium 59.0 mg 16%
Calcium 28.0 mg 4%
Folate 28.0 µg 14%
Selenium 5.00 µg 9%
Niacin (B3) 2.60 mg 16%
Iron 2.00 mg 14%
Zinc 1.80 mg 18%
Manganese 1.07 mg 54%
Pantothenic Acid (B5) 0.590 mg 10%
Copper 0.360 mg 36%
Thiamin (B1) 0.280 mg 25%
Vitamin B6 0.150 mg 11%
Riboflavin (B2) 0.060 mg 4%
Vitamin E (alpha-TE) 0.060 mg 1%
Vitamin B12 0.000 µg 0%
Vitamin D 0.000 µg 0%
Vitamin A (RAE) 0.000 µg 0%
Vitamin C 0.000 mg 0%
Polyunsaturated fat (PUFA) 0.840 g —
Monounsaturated fat 0.260 g —
Sucrose 0.800 g —
Cholesterol 0.000 mg —
Beta-carotene 0.000 µg —
Biotin (Vitamin B7) 3.20 µg 6%
Retinol (vitamin A) 0.000 µg 0%

* % Daily Value based on EU Nutrient Reference Values (NRVs). — indicates no EU NRV established.

Primary data source for this entry: McCance & Widdowson's Composition of Foods Integrated Dataset (CoFID 2021), Public Health England. Source record tag: CoFID 2021. Phytochemical data: USDA Flavonoid Database Release 3.3 (2018) and published analytical literature as indicated on each compound. All values are per 100g fresh weight unless stated. % Daily Values based on EU Nutrient Reference Values (NRVs) per Regulation (EU) No 1169/2011. Nutriofia is a research and information resource — nothing on this page constitutes medical advice. Page generated from Nutriofia database · Argarth Collective Ltd · Company No. 16864945.