Couscous (cooked)
Ready in 5 minutes with nothing but boiling water, so it's a fast meal-prep carb.
1 Amount
How it fits your macros
Get your daily targets with the macro calculator to see what share of your day this portion covers.
Couscous for gym-goers
Per 100 g, couscous (cooked) provides 112 kcal, 3.8 g protein, 23.2 g carbohydrate (1.4 g fiber, 0.1 g sugars) and 0.2 g fat (0 g saturated). It's mainly a carb source, so pair it with some protein to make a complete meal.
A typical serving (1 cup cooked, about 157 g) comes to roughly 176 kcal and 6 g protein.
These are typical averages. Brand, variety, ripeness and cooking method all shift the numbers, so weigh food in the same state (raw or cooked) as the entry you log.
About Couscous
Couscous is tiny granules of durum wheat semolina, technically a form of pasta, listed here prepared with water. Per 100 g cooked it has fewer calories than pasta or white rice and a little more protein than white rice, but low fiber and minerals unless you buy whole-wheat. Speed is the big draw.
In a gym diet
For fast meal prep, couscous is hard to beat. It's ready in about five minutes with nothing but boiling water, so a batch of carbs takes almost no effort. It's light and easy to eat after training, and the modest calories per 100 g suit cutting portions. On a bulk it soaks up sauces and stews, which makes bigger portions go down easily. Chicken, lamb, chickpeas or fish cover the protein.
Preparation and cooking
Pour roughly equal volumes of boiling water or stock over the couscous, cover for five minutes, then fluff with a fork. It usually ends up two to two and a half times its dry weight. Stock cubes add sodium, and butter or oil adds fat, so log them.
Buying and storage
Whole-wheat couscous gives more fiber and cooks just as fast. Flavored packets often contain added salt and oil. Dry couscous keeps for many months in a sealed container.
Things to watch
People sometimes mistake couscous for a grain-free option. It's wheat, it contains gluten, and it isn't suitable for celiac disease or wheat allergy. The low fiber also makes it less filling than bulgur or quinoa.
Meal ideas
- Moroccan chicken with couscous, chickpeas, apricots and harissa yogurt.
- Five-minute lunch: couscous, tuna, cucumber, tomato, mint and lemon.
- Roasted vegetable couscous with halloumi or tofu for a vegetarian meal-prep box.
Nutrient highlights
None of the tracked vitamins and minerals reaches 10% of the Daily Value per 100 g, so you're eating it mainly for its macros.
How it ranks among 23 Grains & Starches
| Protein per 100 kcal | 3.4 g | #9 of 23 |
| Protein per 100 g | 3.8 g | #11 of 23 |
| Fiber per 100 g | 1.4 g | #19 of 23 |
| Lowest calories per 100 g | 112 kcal | #9 of 23 |
Ranked within this category of the gym.diet food database (1 = best for that measure).
Similar foods
Oats, rolled (dry, uncooked)
379 kcal · P 13.2 · C 67.7 · F 6.5
→Quinoa (cooked)
120 kcal · P 4.4 · C 21.3 · F 1.9
→Pasta, enriched (cooked, unsalted)
158 kcal · P 5.8 · C 30.9 · F 0.9
→Buckwheat groats, roasted (cooked)
92 kcal · P 3.4 · C 19.9 · F 0.6
→Bulgur wheat (cooked)
83 kcal · P 3.1 · C 18.6 · F 0.2
→Bagel, plain, enriched
257 kcal · P 10 · C 50.5 · F 1.6
Source
Approximate per-100 g values compiled from USDA FoodData Central (SR Legacy / Foundation Foods), rounded. Daily Values are the U.S. FDA reference amounts for adults (2,000 kcal diet).
Frequently asked questions
How many calories are in couscous?
Couscous (cooked) has about 112 kcal per 100 g, or roughly 176 kcal per 1 cup cooked (157 g).
How much protein is in couscous?
About 3.8 g of protein per 100 g and 6 g per 1 cup cooked. That works out to 3.4 g per 100 kcal, so it's not primarily a protein source.
Is couscous good for cutting or bulking?
It works in either phase. What matters is how it fits into your total calories and protein for the day.
Is couscous a grain or pasta?
It's a pasta product: durum wheat semolina rolled into tiny granules and pre-steamed. That's why it cooks so quickly and why it contains gluten.
Is couscous healthier than rice?
Per 100 g cooked, couscous is slightly lower in calories and a little higher in protein than white rice, but both are refined and low in fiber. Whole-wheat couscous or brown rice give you more fiber. The better choice depends on your goals and your digestion.
Nutrition Facts
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values approximate.