Couscous: Calories, Nutrition Facts, and Health Benefits (2026)

Couscous contains 176 calories per 1 cup cooked (157 g), providing 6 g of protein and 36.4 g of carbohydrates. It has 2.2 g of fiber and only 0.1 g of sugar, making it a light carbohydrate option. With a glycemic index of about 65, it has a moderate blood-sugar impact.

This page explores couscous nutrition, focusing on its calorie content, macronutrient breakdown, and health benefits. We will discuss how it fits into various dietary goals and compare it with other grains.

Couscous Nutrition Facts (Per Serving and Per 100 g)

The following nutrition facts table provides a detailed overview of couscous per 1 cup cooked (157 g) and per 100 g.

Values are for 1 cup cooked (157 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	176	112	9%
Protein	6.0 g	3.8 g	12%
Carbohydrates	36.4 g	23.2 g	13%
Fiber	2.2 g	1.4 g	8%
Sugar	0.1 g	0.1 g	-
Fat	0.3 g	0.2 g	0%
Vitamin C	0.0 mg	0.0 mg	0%
Potassium	91 mg	58 mg	2%
Folate	24 mcg	15 mcg	6%

About 85% of couscous calories come from carbohydrates, 14% from protein and 1% from fat.

Couscous by Health Goal

The by-goal ratings below illustrate how couscous aligns with common dietary objectives.

Goal	Rating	Why
Weight loss	Fair	176 calories per serving with 2.2 g fiber for fullness
Blood sugar / diabetes	Fair	Glycemic load of about 22 per serving
Immunity	Fair	Provides 0 mg vitamin C (0% DV)
Digestion	Fair	2.2 g fiber per serving supports regularity
Heart health	Good	Potassium (91 mg) and fiber, very low sodium
Muscle gain	Fair	Low in protein (6 g); best as a vitamin-rich choice, not a protein source

Couscous and Blood Sugar

Glycemic index: 65. Glycemic load: 22 per serving.

Couscous has a glycemic index of about 65 and a glycemic load of around 22 per serving, so portion size matters more for blood sugar. Fiber and water slow sugar absorption, and pairing it with protein or fat steadies the response.

How Couscous Compares to Other Grains

The comparison table highlights how couscous stacks up against other grains in terms of nutritional content.

Grain (per 100 g)	Calories	Protein (g)	Fiber (g)	Carbs (g)
Couscous	112	3.8	1.4	23.2
White Rice	130	2.4	0.4	28.7
Bulgur	83	3.1	4.5	18.6
Quinoa	120	4.4	2.8	21.3

Couscous Myths, Checked

Couscous is a healthy whole grain , Misleading. Regular couscous is refined wheat, like pasta; whole-wheat couscous has more fiber.

Couscous is gluten-free , False. Couscous is made from wheat and contains gluten.

How to Track Couscous

Grains swell as they cook, so a cup of cooked couscous is a very different amount from a cup measured dry, which is where most logging errors come from. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log couscous accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see calories in every rice and grain per cup cooked, calories in every pasta and noodle per cup cooked, and best carb sources ranked.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in 1 cup of couscous?

One cup of cooked couscous contains 176 calories. This makes it a relatively low-calorie option compared to many other carbohydrate sources.

Is couscous good for weight loss?

Couscous can be beneficial for weight loss when consumed in moderation. Its low fat content and moderate fiber level may help with satiety.

Can people with diabetes eat couscous?

People with diabetes can include couscous in their diet, but portion control is important due to its glycemic index of about 65.

How much protein is in couscous?

Couscous provides 6 g of protein per 1 cup cooked. While it is not a high-protein food, it can contribute to daily protein intake.

Is couscous high in sugar?

Couscous is low in sugar, containing only 0.1 g per serving. This makes it a suitable option for those monitoring their sugar intake.

Is couscous a pasta or a grain?

Couscous is technically a type of pasta, made from semolina wheat. However, it is often categorized as a grain due to its cooking and serving methods.

Key Takeaways

• Couscous has 176 calories per 1 cup cooked.
• It contains 6 g of protein and 36.4 g of carbohydrates.
• Couscous provides 2.2 g of fiber.
• It has a glycemic index of about 65.
• Couscous is low in sugar, with only 0.1 g per serving.
• It offers 24 mcg of folate per serving.