Source: USDA FoodData Central · Dry, Uncooked · Data verified by CaloriesCalc
* % Daily Value based on a 2,000 kcal diet.
| Nutrient | Amount | % Daily Value | Bar |
|---|---|---|---|
| Selenium | 22.3µg | 41% | |
| Manganese | 0.20mg | 9% | |
| Thiamine (B1) | 0.10mg | 8% | |
| Niacin (B3) | 0.98mg | 6% | |
| Phosphorus | 34mg | 3% | |
| Folate | 14µg | 4% | |
| Potassium | 58mg | 1% | |
| Magnesium | 8mg | 2% | |
| Zinc | 0.30mg | 3% | |
| Iron | 0.38mg | 2% |
| Weight | Calories | Carbs | Protein | Fiber |
|---|
Net carbs: 21.8g/100g. GI ~65. Near zero fat. Made from semolina (durum wheat) — not gluten-free. Absorbs boiling water in 5 minutes. North African staple.
Instant couscous absorbs boiling water in 5 minutes — faster than rice (20 min), pasta (8-12 min), or quinoa (15 min). For time-pressed meal preparation, couscous is the most practical carbohydrate base for quick balanced meals with pre-cooked protein and vegetables.
22.3µg per 100g (41% DV) — one of the better grain sources of this important mineral essential for antioxidant enzymes, thyroid hormone metabolism, and DNA synthesis. A cup covers 41% of the daily selenium requirement.
0.16g fat per 100g — essentially fat-free. All calories come from carbohydrates and protein. Combine with healthy fats (olive oil, avocado) and protein for balanced nutrition and satiety.
National dish of Morocco, Algeria, and Tunisia. Traditional preparation over meat and vegetable stew (tagine) significantly enhances the overall meal's nutrition. Mediterranean and North African dietary patterns including couscous are associated with longevity and low chronic disease rates.
Nutrition values from USDA FoodData Central. Not medical advice.