Wholewheat Couscous
Tiny steamed pasta made from durum wheat that is ready in five minutes.
Nutrition per 100 g
Standardised to 100 g of wholewheat couscous, cooked for fair comparison. Typical serving: 1 cup cooked (157 g) — 176 kcal per 157 g serving.
| Nutrient | Per 100 g | Per serving (157 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 112 kcal | 176 kcal | 100 kcal |
| Protein | 3.8 g | 6 g | 3.4 g |
| Carbohydrate | 23.2 g | 36.5 g | 20.7 g |
| Fat | 0.2 g | 0.3 g | 0.2 g |
| Fibre | 1.4 g | 2.2 g | 1.3 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of wholewheat couscous, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (157 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 0.13 mg | 0.2 mg | <1% |
| Vitamin K | 0.1 µg | 0.16 µg | <1% |
| Thiamin | 0.063 mg | 0.099 mg | 5% |
| Riboflavin | 0.027 mg | 0.042 mg | 2% |
| Niacin | 0.98 mg | 1.5 mg | 6% |
| Vitamin B6 | 0.051 mg | 0.08 mg | 3% |
| Folate | 15 µg | 23.6 µg | 4% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Pantothenic acid | 0.37 mg | 0.58 mg | 7% |
| Choline | 3.3 mg | 5.2 mg | <1% |
| Minerals | |||
| Calcium | 8 mg | 12.6 mg | <1% |
| Iron | 0.38 mg | 0.6 mg | 2% |
| Magnesium | 8 mg | 12.6 mg | 2% |
| Phosphorus | 22 mg | 34.5 mg | 2% |
| Potassium | 58 mg | 91.1 mg | 1% |
| Sodium | 5 mg | 7.9 mg | <1% |
| Zinc | 0.26 mg | 0.41 mg | 2% |
| Selenium | 27.5 µg | 43.2 µg | 50% |
| Copper | 0.041 mg | 0.064 mg | 5% |
| Manganese | 0.084 mg | 0.13 mg | 4% |
Source: USDA FoodData Central — Couscous, cooked
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat wholewheat couscous?
- Fastest whole-grain-style base in the cupboard.
- Notably high in selenium.
- Soaks up dressings and sauces well.
How to include it
- Pour over boiling stock, cover for five minutes and fork through.
- Fold in herbs, lemon and olive oil for a tabbouleh-style salad.
- Serve under a vegetable and chickpea tagine.
Things to consider
- Technically pasta, not a whole grain, unless wholewheat.
- Contains gluten.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
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Quinoa, cooked
A seed cooked like a grain, providing all essential amino acids alongside fibre and iron.
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Wholewheat Pasta, cooked
A straight swap for white pasta with roughly three times the fibre.
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