Group · Starchy foods
Raw couscous grains
Couscous grains are durum wheat semolina that has been steamed and then dried. The values below are for the dry product, before cooking, not to be confused with cooked semolina, which has absorbed its water.
In terms of nutrition facts, raw: 366 kcal per 100 g, with 72.7 g of carbohydrates, 13.5 g of protein and 4.5 g of fibre. It provides 170 mg of phosphorus, 166 mg of potassium, 44 mg of magnesium and 3.49 mg of vitamin B3 per 100 g.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 366 kcal |
| Kilojoules | 1550 kJ |
| Protein | 13,5 g |
| Carbohydrate | 72,7 g |
| Fat | 1,4 g |
| Fibre | 4,5 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Manganese0,78 mg39 %
- Copper0,25 mg25 %
- Phosphorus170 mg24 %
- Vitamin B33,49 mg22 %
- Vitamin B51,24 mg21 %
- Vitamin B10,16 mg15 %
- Magnesium44 mg12 %
- Vitamin B920 µg10 %
See the other 8 nutrients
- Potassium166 mg8 %
- Zinc0,83 mg8 %
- Vitamin B60,11 mg8 %
- Iron1,08 mg8 %
- Vitamin B20,08 mg6 %
- Calcium24 mg3 %
- Omega-6 LA0,24 g2 %
- Omega-3 ALA0,01 g1 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
Do not confuse these figures with those of ready-to-eat couscous. 366 kcal per 100 g dry, against 164 per 100 g cooked: the grain triples in volume as it absorbs water. Dry weight is what you use to measure portions, cooked weight is what you use to read a label.
13.5 g of protein: more than rice. Durum wheat is one of the best-supplied cereals. Combined with chickpeas, the protein intake becomes complete, which is the whole principle of couscous.
60 to 80 g dry per person. That is the portion, and it looks ridiculously small in the bowl before swelling. It is the starchy food where people most often go wrong when measuring by eye.
It swells without cooking. One volume of grain to one volume of boiling liquid, lid on for five minutes, then fluff with a fork. No oil needed: a hot stock is enough to separate the grains.
A wholemeal version exists. The same preparation, with more fibre and minerals: it is one of the easiest swaps to keep up in the long term.