Calories in Couscous
Couscous is a North African staple made from steamed semolina, often served as a base for stews or vegetables. It's a versatile grain that provides a good source of complex carbohydrates and some plant-based protein, making it a valuable addition to a balanced diet.
Common Variations
| Variation | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 111 | 3.8g | 23.1g | 0.2g |
| 1 cup, dry, yields (545g) | 1 cup, dry, yields (545g) | 605 | 20.6g | 126g | 0.9g |
| 1 oz, dry, yields (89g) | 1 oz, dry, yields (89g) | 99 | 3.4g | 20.6g | 0.1g |
| 1 serving (162 g) | 1 serving (162 g) | 180 | 6.1g | 37.4g | 0.3g |
Health Benefits
Provides complex carbohydrates for sustained energy release, helping to maintain energy levels throughout the day.
Offers a moderate amount of plant-based protein, contributing to muscle maintenance and repair.
Whole wheat varieties are rich in dietary fiber, which aids digestion, promotes satiety, and helps regulate blood sugar levels.
Nutrition Tips
- Pair couscous with lean protein sources like chicken or legumes and plenty of vegetables for a well-rounded meal.
- Opt for whole wheat couscous to significantly boost your dietary fiber intake, which supports digestive health.
- Cook couscous using low-sodium vegetable or chicken broth instead of plain water to add flavor without excessive salt.
- Be mindful of portion sizes, especially when couscous is served with rich sauces, oils, or butter, as these can quickly increase calorie content.
- Utilize couscous as a base for cold salads, incorporating fresh herbs, lemon juice, and a variety of chopped raw or roasted vegetables.
GAYA Tracking Tip
For accurate tracking of couscous, ensure your photo clearly shows the quantity on your plate, especially if it's mixed with other ingredients like vegetables or sauces. GAYA can better estimate the volume when the couscous is distinctly visible.
Frequently Asked Questions
How many calories are in a standard serving of couscous?+
A standard serving of one cup (157g) of cooked couscous contains approximately 176 calories. This can vary slightly based on whether it's enriched or whole wheat, and any added ingredients during preparation.
Is couscous a good source of protein?+
Couscous provides a moderate amount of plant-based protein, with about 6 grams per cooked cup. While not as high as legumes or meat, it contributes to your daily protein intake, especially when combined with other protein sources in a meal.
What's the difference in nutrition between regular and whole wheat couscous?+
Whole wheat couscous generally has more fiber and slightly more protein compared to regular (enriched) couscous. It offers more complex carbohydrates and a lower glycemic index, making it a healthier option for sustained energy and digestive health.
Related Foods
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