Couscous, plain, cooked: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
Tiny, fluffy granules of semolina, plain cooked couscous is a light and quick-cooking staple, absorbing flavors beautifully and serving as an excellent base for various dishes.
Per 100g reference serving, Couscous, plain, cooked provides 111 kcal of energy, 3.77g protein (14% of calories), 23.1g total carbohydrates (85% of calories, including 1.4g dietary fiber and 0.1g sugars), and 0.16g total fat (1% of calories).
Vitamins Profile in Couscous, plain, cooked (Per 100g)
Track how Couscous, plain, cooked contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin E (Alpha-Tocopherol) | 0.13 mg | 0.9% DV |
| Vitamin K (Phylloquinone) | 0.1 µg | 0.1% DV |
| Vitamin B1 (Thiamin) | 0.063 mg | 5.3% DV |
| Vitamin B2 (Riboflavin) | 0.027 mg | 2.1% DV |
| Vitamin B3 (Niacin) | 0.978 mg | 6.1% DV |
| Vitamin B6 (Pyridoxine) | 0.051 mg | 3% DV |
| Total Folate (Vitamin B9) | 15 µg | 3.8% DV |
| Folate (Dietary Folate Equivalents) | 15 µg | 3.8% DV |
| Natural Food Folate | 15 µg | 3.8% DV |
| Choline | 3.3 mg | 0.6% DV |
| Lutein + Zeaxanthin | 25 µg | 0.2% DV |
Minerals & Electrolytes in Couscous, plain, cooked (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 0.38 mg | 2.1% DV |
| Calcium (Ca) | 8 mg | 0.6% DV |
| Magnesium (Mg) | 8 mg | 1.9% DV |
| Potassium (K) | 58 mg | 1.2% DV |
| Zinc (Zn) | 0.26 mg | 2.4% DV |
| Selenium (Se) | 27.4 µg | 49.8% DV |
| Phosphorus (P) | 22 mg | 1.8% DV |
| Copper (Cu) | 0.041 mg | 4.6% DV |
| Sodium (Na) | 189 mg | 8.2% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.003 g | 0.2% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.06 g | 0.4% DV |
| Monounsaturated Fat (MUFA) | 0.022 g | 0.1% DV |
| Polyunsaturated Fat (PUFA) | 0.064 g | 0.3% DV |
| Saturated Fat (SFA) | 0.029 g | 0.1% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
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Frequently Asked Questions
100 grams of Couscous, plain, cooked contains 111 calories (kcal), 3.77g of protein, 23.1g of carbohydrates (1.4g fiber, 0.1g total sugars), and 0.16g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Couscous, plain, cooked has an estimated food pH of 6.5 and a Potential Renal Acid Load (PRAL) score of 1.13 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Couscous, plain, cooked: Cereals containing gluten. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 8+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Couscous, plain, cooked by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.