Group · Starchy foods
Couscous
Couscous refers both to durum wheat semolina rolled by hand or industrially, and to the emblematic North African dish that bears its name. It comes in fine, medium or coarse grains, and even in wholegrain versions or versions made from other cereals. Light once cooked, it belongs to the starchy foods family and mainly provides complex carbohydrates, a little plant protein and very little fat. With around 142 kcal per 100 g cooked, couscous is a practical, filling base for a meal. Easy and quick to prepare, it fits just as well into traditional cooking as into weight-loss recipes or fresh summer salads.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 142 kcal |
| Kilojoules | 602 kJ |
| Protein | 4,7 g |
| Carbohydrate | 26,8 g |
| Fat | 1 g |
| Fibre | 3,7 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Manganese0,67 mg34 %
- Copper0,18 mg18 %
- Phosphorus86,6 mg12 %
- Selenium5 µg9 %
- Vitamin B10,1 mg9 %
- Zinc0,83 mg8 %
- Magnesium28,3 mg8 %
- Potassium136 mg7 %
See the other 9 nutrients
- Iron0,74 mg5 %
- Omega-6 LA0,41 g4 %
- Vitamin B60,04 mg3 %
- Vitamin B50,17 mg3 %
- Vitamin B93,6 µg2 %
- Calcium14 mg2 %
- Omega-3 ALA0,03 g1 %
- Vitamin B30,22 mg1 %
- Vitamin A1,25 µg0 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
Couscous is one of the easiest starchy foods to cook: just pour boiling water over the semolina, cover for a few minutes, then fluff with a fork with a drizzle of olive oil. Allow a portion of about 60 to 80 g uncooked (150 to 200 g cooked) for a balanced meal, adjusting to your level of physical activity.
How to eat couscous? It goes wonderfully with stewed vegetables (courgettes, carrots, turnips, chickpeas), meat, fish and spicy broths flavoured with ras el hanout. Served cold, it becomes a light tabbouleh with tomatoes, cucumber, mint and lemon, perfect for summer. To save time during the week, prepare it in advance as part of healthy batch cooking.
Nutrition facts and benefits. Couscous is rich in complex carbohydrates, which provide steady energy. Its fat content is almost nil and it provides plant protein as well as minerals (selenium, magnesium, phosphorus). The refined version stays low in fibre: to increase your intake and lower the glycaemic index, choose wholemeal couscous or pair it with pulses. Discover more options in the starchy foods family.
Varieties and alternatives. Made from the same base as durum wheat semolina, couscous has close cousins such as bulgur wheat, which is richer in fibre, or quinoa, which is naturally gluten-free and higher in protein. Note that ordinary couscous contains gluten and is not suitable if you have gluten intolerance.
Tip for active people. Thanks to its digestible carbohydrates, couscous is an excellent base for a meal before or after exercise. When you are trying to gain muscle, pair it with a source of protein (chicken, fish, eggs or chickpeas) to replenish glycogen and support muscle recovery. Before a long session, serve it a few hours ahead to benefit from lasting energy without digestive discomfort.
Weight control. Once cooked, couscous stays low in calories as long as you control the added fat (oil, butter, sauces). It is mostly the accompaniments that push the calorie bill up. Weigh your portions, favour plenty of vegetables and limit overly fatty or ready-made versions. In the right amounts, couscous has its place in a balanced, varied diet.