Couscous, plain, raw
Per 100 g, Couscous, plain, raw provides 364 calories, 79.2 g carbohydrate, 12 g protein and 3.6 g fibre.
= 364 kcal
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364kcal 18% RI Reference IntakeEU/UK adult daily energy reference of 2,000 kcal used on packaged-food nutrition labels (Reg. 1169/2011). Switch to the US toggle for FDA Daily Values.
46%Nutrient scoreNutrient ScoreThe share of this food's 28 rated nutrients that score well for its calories, a good source of beneficial nutrients while staying low in saturated fat, sodium and added sugars.28 available of 33 total nutrients with a Daily Value28of33
Protein12g13% kcal
Carbs79.2g83% kcal
Fat2.1g5% kcal
Fiber 3.6g
Full nutrient breakdown
Reference
Proximates
- Protein ProteinBuilds and repairs tissue, drives enzymes and hormones. Made up of amino acids, nine of which the body can't make itself.UK adult RI: 50 g/day12.0g12.0g24%
- Fat FatAll fats combined: saturated, monounsaturated, polyunsaturated, and trans. Carries fat-soluble vitamins (A, D, E, K) and contributes 9 kcal per gram.UK adult RI: 70 g/day2.10g2.10g3%
- Carbohydrate CarbohydrateAll carbohydrate combined: sugars, starches, and fiber. Calculated by subtracting water + protein + fat + ash from the food's total mass, hence "by difference".UK adult RI: 260 g/day79.2g79.2g30%
- Fiber FiberPlant carbohydrate the body can't digest. Feeds gut bacteria, slows sugar absorption, and supports regular digestion. UK adults: target 30 g/day.UK adult RI: 30 g/day3.60g3.60g12%
Carbohydrates
- Sugars SugarsNaturally-occurring + added sugars combined (mono- and disaccharides).UK adult RI: 90 g/day2.30g2.30g3%
Fats and Fatty Acids
Sterols
Vitamins
- Vitamin C Vitamin CWater-soluble antioxidant + cofactor in collagen synthesis. Lost easily in cooking water and air exposure.UK adult RI: 80 mg/day0mg0mg0%
- Vitamin B1 (thiamin) Vitamin B1 (thiamin)Water-soluble B-vitamin for carbohydrate metabolism and nerve function. Whole grains, pork, and legumes are good sources.UK adult RI: 1.1 mg/day0.28mg0.28mg25%
- Vitamin B2 (riboflavin) Vitamin B2 (riboflavin)Water-soluble B-vitamin for energy production, cell growth, and skin health. Dairy, eggs, and lean meat are densest.UK adult RI: 1.4 mg/day0.06mg0.06mg4%
- Vitamin B3 (niacin) Vitamin B3 (niacin)Water-soluble B-vitamin for energy metabolism. The body can also make some niacin from the amino acid tryptophan.UK adult RI: 16 mg/day2.60mg2.60mg16%
- Vitamin B5 (pantothenic acid) Vitamin B5 (pantothenic acid)Water-soluble B-vitamin involved in coenzyme A, essential for energy metabolism and the synthesis of hormones, cholesterol, and red blood cells.UK adult RI: 6 mg/day0.59mg0.59mg10%
- Vitamin B6 Vitamin B6Water-soluble B-vitamin for amino acid metabolism and neurotransmitter synthesis.UK adult RI: 1.4 mg/day0.15mg0.15mg11%
- Vitamin B7 (biotin) Vitamin B7 (biotin)Water-soluble B-vitamin for fatty acid synthesis and energy metabolism. Widespread in foods, deficiency is rare.UK adult RI: 50 µg/day3.20µg3.20µg6%
- Folate FolateWater-soluble B-vitamin essential for DNA synthesis and cell division. Critical pre-conception and in early pregnancy to prevent neural tube defects.UK adult RI: 200 µg/day28.0µg28.0µg14%
- Vitamin B12 Vitamin B12Water-soluble B-vitamin essential for red blood cell formation and the nervous system. Only found naturally in animal foods, vegans need fortified foods or supplements.UK adult RI: 2.5 µg/day0µg0µg0%
- Vitamin A Vitamin AFat-soluble vitamin for vision, immune function, and skin. Measured in retinol activity equivalents (RAE) so plant and animal sources are comparable.UK adult RI: 800 µg/day0µg0µg0%
- Vitamin E Vitamin EFat-soluble antioxidant that protects cell membranes from oxidative damage. Nuts, seeds, and vegetable oils are the densest sources.UK adult RI: 12 mg/day0.13mg0.13mg1%
- Vitamin D Vitamin DFat-soluble vitamin essential for calcium absorption and bone health. The skin also synthesises it from sunlight, so dietary intake matters most over winter.UK adult RI: 5 µg/day0µg0µg0%
Minerals
- Calcium CalciumMajor mineral for bone density, muscle contraction, and nerve signalling.UK adult RI: 800 mg/day28.0mg28.0mg4%
- Iron IronCarries oxygen in haemoglobin. Plant (non-heme) iron absorbs less efficiently than meat (heme) iron, pair with vitamin C to boost absorption.UK adult RI: 14 mg/day2.00mg2.00mg14%
- Magnesium MagnesiumCofactor in 300+ enzyme reactions, energy metabolism, muscle relaxation, blood pressure regulation.UK adult RI: 375 mg/day59.0mg59.0mg16%
- Phosphorus PhosphorusMajor mineral for bones, energy storage (ATP), and cell membranes. Widespread in protein-rich foods.UK adult RI: 700 mg/day238mg238mg34%
- Potassium PotassiumElectrolyte mineral that counters sodium's effect on blood pressure. Concentrated in fruit, vegetables, beans, and dairy.UK adult RI: 2,000 mg/day287mg287mg14%
- Sodium SodiumMineral mostly consumed as salt (sodium chloride). Excess raises blood pressure in salt-sensitive people.UK adult RI: 2,400 mg/day4.00mg4.00mg0%
- Zinc ZincTrace mineral for immune function, wound healing, and sense of taste. Best absorbed from animal foods; phytates in grains reduce uptake.UK adult RI: 10 mg/day1.80mg1.80mg18%
- Copper CopperTrace mineral involved in iron metabolism and connective tissue.UK adult RI: 1 mg/day0.36mg0.36mg36%
- Manganese ManganeseTrace mineral for bone formation and antioxidant enzymes.UK adult RI: 2 mg/day1.07mg1.07mg54%
- Iodine IodineTrace mineral essential for thyroid hormone synthesis. Dairy, seafood, and iodised salt are the main sources.UK adult RI: 150 µg/day0µg0µg0%
- Selenium SeleniumTrace mineral that supports thyroid hormone metabolism and antioxidant defence. Brazil nuts are the densest source.UK adult RI: 55 µg/day5.00µg5.00µg9%
Other
- Chlorine, Cl93.0mg93.0mg12%
Couscous, plain, raw: key facts
- How many calories are in Couscous, plain, raw?
- Couscous, plain, raw has 364 calories per 100 g.
- How much protein is in Couscous, plain, raw?
- Couscous, plain, raw provides 12 g of protein per 100 g.
- How many carbs are in Couscous, plain, raw?
- Couscous, plain, raw contains 79.2 g of carbohydrate per 100 g, including 3.6 g of fibre.
- How much fat is in Couscous, plain, raw?
- Couscous, plain, raw has 2.1 g of fat per 100 g.
Values shown for the selected serving and per 100 g. % RI follows the UK / EU Reference Intakes (Reg. 1169/2011) for adults and children 4 + years. Reference only, not medical or dietary advice (Terms & Conditions §3).