Nutritional Information for Couscous, cooked
1.000 cup, cooked , 1.000 cup, dry, yields , 1.000 oz, dry, yields
| Nutrient | Value | Daily Recommendation | Potential |
| Size | 1.000 cup, cooked 157.0 grams |
Max calories at 11 servings. |
| Protein | 5.95 g |
10.63% |
121% |
| Total lipid (fat) | 0.25 g |
0.83% |
9% |
| Carbohydrate, by difference | 36.46 g |
12.15% |
138% |
| Energy (Calories) | 175.84 kcal |
8.79% |
100% |
| Fiber, total dietary | 2.20 g |
5.79% |
66% |
| Calcium, Ca | 12.56 mg |
1.26% |
14% |
| Iron, Fe | 0.60 mg |
7.5% |
85% |
| Magnesium, Mg | 12.56 mg |
3.14% |
36% |
| Phosphorus, P | 34.54 mg |
4.93% |
56% |
| Potassium, K | 91.06 mg |
1.94% |
22% |
| Sodium, Na | 7.85 mg |
0.52% |
6% |
| Zinc, Zn | 0.41 mg |
3.73% |
42% |
| Manganese, Mn | 0.13 mg |
5.65% |
64% |
| Selenium, Se | 43.18 mcg |
78.51% |
893% |
| Vitamin A, IU | 0.00 IU |
0% |
0% |
| Vitamin E (alpha-tocopherol) | 0.20 mg |
1.33% |
15% |
| Vitamin D (D2 + D3) | 0.00 mcg |
0% |
0% |
| Vitamin C, total ascorbic acid | 0.00 mg |
0% |
0% |
| Thiamin | 0.10 mg |
8.33% |
95% |
| Riboflavin | 0.04 mg |
3.08% |
35% |
| Niacin | 1.54 mg |
9.63% |
109% |
| Pantothenic acid | 0.58 mg |
11.6% |
132% |
| Vitamin B-6 | 0.08 mg |
6.15% |
70% |
| Folate, total | 23.55 mcg |
5.89% |
67% |
| Vitamin B-12 | 0.00 mcg |
0% |
0% |
| Choline, total | 5.18 mg |
0.94% |
11% |
| Vitamin K (phylloquinone) | 0.16 mcg |
0.13% |
2% |
| Omega 6 | 0.09 g |
0.58% |
7% |
| Omega 3 | 0.00 g |
0% |
0% |
| Ash | 0.41 g |
|
|
| Alcohol, ethyl | 0.00 g |
|
|
| Water | 113.93 g |
|
|
| Caffeine | 0.00 mg |
|
|
| Theobromine | 0.00 mg |
|
|
| Energy | 736.33 kJ |
|
|
| Sugars, total | 0.16 g |
|
|
| Copper, Cu | 0.06 mg |
|
|
| Retinol | 0.00 mcg |
|
|
| Vitamin A, RAE | 0.00 mcg_RAE |
|
|
| Carotene, beta | 0.00 mcg |
|
|
| Carotene, alpha | 0.00 mcg |
|
|
| Vitamin D | 0.00 IU |
|
|
| Cryptoxanthin, beta | 0.00 mcg |
|
|
| Lycopene | 0.00 mcg |
|
|
| Lutein + zeaxanthin | 39.25 mcg |
|
|
| Folic acid | 0.00 mcg |
|
|
| Folate, food | 23.55 mcg |
|
|
| Folate, DFE | 23.55 mcg_DFE |
|
|
| Tryptophan | 0.08 g |
|
|
| Threonine | 0.16 g |
|
|
| Isoleucine | 0.23 g |
|
|
| Leucine | 0.41 g |
|
|
| Lysine | 0.11 g |
|
|
| Methionine | 0.09 g |
|
|
| Cystine | 0.17 g |
|
|
| Phenylalanine | 0.29 g |
|
|
| Tyrosine | 0.16 g |
|
|
| Valine | 0.25 g |
|
|
| Arginine | 0.22 g |
|
|
| Histidine | 0.12 g |
|
|
| Alanine | 0.17 g |
|
|
| Aspartic acid | 0.24 g |
|
|
| Glutamic acid | 2.15 g |
|
|
| Glycine | 0.19 g |
|
|
| Proline | 0.65 g |
|
|
| Serine | 0.28 g |
|
|
| Vitamin E, added | 0.00 mg |
|
|
| Vitamin B-12, added | 0.00 mcg |
|
|
| Cholesterol | 0.00 mg |
|
|
| Fatty acids, total saturated | 0.05 g |
|
|
| Fatty acids, total monounsaturated | 0.03 g |
|
|
| Fatty acids, total polyunsaturated | 0.10 g |
|
|
| Nutrient | Value | Daily Recommendation | Potential |
| Size | 1.000 cup, dry, yields 528.0 grams |
Max calories at 3 servings. |
| Protein | 20.01 g |
35.73% |
121% |
| Total lipid (fat) | 0.84 g |
2.8% |
9% |
| Carbohydrate, by difference | 122.60 g |
40.87% |
138% |
| Energy (Calories) | 591.36 kcal |
29.57% |
100% |
| Fiber, total dietary | 7.39 g |
19.45% |
66% |
| Calcium, Ca | 42.24 mg |
4.22% |
14% |
| Iron, Fe | 2.01 mg |
25.13% |
85% |
| Magnesium, Mg | 42.24 mg |
10.56% |
36% |
| Phosphorus, P | 116.16 mg |
16.59% |
56% |
| Potassium, K | 306.24 mg |
6.52% |
22% |
| Sodium, Na | 26.40 mg |
1.76% |
6% |
| Zinc, Zn | 1.37 mg |
12.45% |
42% |
| Manganese, Mn | 0.44 mg |
19.13% |
65% |
| Selenium, Se | 145.20 mcg |
264% |
893% |
| Vitamin A, IU | 0.00 IU |
0% |
0% |
| Vitamin E (alpha-tocopherol) | 0.69 mg |
4.6% |
16% |
| Vitamin D (D2 + D3) | 0.00 mcg |
0% |
0% |
| Vitamin C, total ascorbic acid | 0.00 mg |
0% |
0% |
| Thiamin | 0.33 mg |
27.5% |
93% |
| Riboflavin | 0.14 mg |
10.77% |
36% |
| Niacin | 5.19 mg |
32.44% |
110% |
| Pantothenic acid | 1.96 mg |
39.2% |
133% |
| Vitamin B-6 | 0.27 mg |
20.77% |
70% |
| Folate, total | 79.20 mcg |
19.8% |
67% |
| Vitamin B-12 | 0.00 mcg |
0% |
0% |
| Choline, total | 17.42 mg |
3.17% |
11% |
| Vitamin K (phylloquinone) | 0.53 mcg |
0.44% |
1% |
| Omega 6 | 0.32 g |
2.06% |
7% |
| Omega 3 | 0.02 g |
0.9% |
3% |
| Ash | 1.37 g |
|
|
| Alcohol, ethyl | 0.00 g |
|
|
| Water | 383.17 g |
|
|
| Caffeine | 0.00 mg |
|
|
| Theobromine | 0.00 mg |
|
|
| Energy | 2476.32 kJ |
|
|
| Sugars, total | 0.53 g |
|
|
| Copper, Cu | 0.22 mg |
|
|
| Retinol | 0.00 mcg |
|
|
| Vitamin A, RAE | 0.00 mcg_RAE |
|
|
| Carotene, beta | 0.00 mcg |
|
|
| Carotene, alpha | 0.00 mcg |
|
|
| Vitamin D | 0.00 IU |
|
|
| Cryptoxanthin, beta | 0.00 mcg |
|
|
| Lycopene | 0.00 mcg |
|
|
| Lutein + zeaxanthin | 132.00 mcg |
|
|
| Folic acid | 0.00 mcg |
|
|
| Folate, food | 79.20 mcg |
|
|
| Folate, DFE | 79.20 mcg_DFE |
|
|
| Tryptophan | 0.26 g |
|
|
| Threonine | 0.53 g |
|
|
| Isoleucine | 0.78 g |
|
|
| Leucine | 1.37 g |
|
|
| Lysine | 0.39 g |
|
|
| Methionine | 0.31 g |
|
|
| Cystine | 0.56 g |
|
|
| Phenylalanine | 0.97 g |
|
|
| Tyrosine | 0.53 g |
|
|
| Valine | 0.86 g |
|
|
| Arginine | 0.74 g |
|
|
| Histidine | 0.41 g |
|
|
| Alanine | 0.59 g |
|
|
| Aspartic acid | 0.82 g |
|
|
| Glutamic acid | 7.22 g |
|
|
| Glycine | 0.63 g |
|
|
| Proline | 2.20 g |
|
|
| Serine | 0.95 g |
|
|
| Vitamin E, added | 0.00 mg |
|
|
| Vitamin B-12, added | 0.00 mcg |
|
|
| Cholesterol | 0.00 mg |
|
|
| Fatty acids, total saturated | 0.15 g |
|
|
| Fatty acids, total monounsaturated | 0.12 g |
|
|
| Fatty acids, total polyunsaturated | 0.34 g |
|
|
| Nutrient | Value | Daily Recommendation | Potential |
| Size | 1.000 oz, dry, yields 86.0 grams |
Max calories at 20 servings. |
| Protein | 3.26 g |
5.82% |
121% |
| Total lipid (fat) | 0.14 g |
0.47% |
10% |
| Carbohydrate, by difference | 19.97 g |
6.66% |
138% |
| Energy (Calories) | 96.32 kcal |
4.82% |
100% |
| Fiber, total dietary | 1.20 g |
3.16% |
66% |
| Calcium, Ca | 6.88 mg |
0.69% |
14% |
| Iron, Fe | 0.33 mg |
4.13% |
86% |
| Magnesium, Mg | 6.88 mg |
1.72% |
36% |
| Phosphorus, P | 18.92 mg |
2.7% |
56% |
| Potassium, K | 49.88 mg |
1.06% |
22% |
| Sodium, Na | 4.30 mg |
0.29% |
6% |
| Zinc, Zn | 0.22 mg |
2% |
42% |
| Manganese, Mn | 0.07 mg |
3.04% |
63% |
| Selenium, Se | 23.65 mcg |
43% |
893% |
| Vitamin A, IU | 0.00 IU |
0% |
0% |
| Vitamin E (alpha-tocopherol) | 0.11 mg |
0.73% |
15% |
| Vitamin D (D2 + D3) | 0.00 mcg |
0% |
0% |
| Vitamin C, total ascorbic acid | 0.00 mg |
0% |
0% |
| Thiamin | 0.05 mg |
4.17% |
87% |
| Riboflavin | 0.02 mg |
1.54% |
32% |
| Niacin | 0.85 mg |
5.31% |
110% |
| Pantothenic acid | 0.32 mg |
6.4% |
133% |
| Vitamin B-6 | 0.04 mg |
3.08% |
64% |
| Folate, total | 12.90 mcg |
3.23% |
67% |
| Vitamin B-12 | 0.00 mcg |
0% |
0% |
| Choline, total | 2.84 mg |
0.52% |
11% |
| Vitamin K (phylloquinone) | 0.09 mcg |
0.08% |
2% |
| Omega 6 | 0.05 g |
0.32% |
7% |
| Omega 3 | 0.00 g |
0% |
0% |
| Ash | 0.22 g |
|
|
| Alcohol, ethyl | 0.00 g |
|
|
| Water | 62.41 g |
|
|
| Caffeine | 0.00 mg |
|
|
| Theobromine | 0.00 mg |
|
|
| Energy | 403.34 kJ |
|
|
| Sugars, total | 0.09 g |
|
|
| Copper, Cu | 0.04 mg |
|
|
| Retinol | 0.00 mcg |
|
|
| Vitamin A, RAE | 0.00 mcg_RAE |
|
|
| Carotene, beta | 0.00 mcg |
|
|
| Carotene, alpha | 0.00 mcg |
|
|
| Vitamin D | 0.00 IU |
|
|
| Cryptoxanthin, beta | 0.00 mcg |
|
|
| Lycopene | 0.00 mcg |
|
|
| Lutein + zeaxanthin | 21.50 mcg |
|
|
| Folic acid | 0.00 mcg |
|
|
| Folate, food | 12.90 mcg |
|
|
| Folate, DFE | 12.90 mcg_DFE |
|
|
| Tryptophan | 0.04 g |
|
|
| Threonine | 0.09 g |
|
|
| Isoleucine | 0.13 g |
|
|
| Leucine | 0.22 g |
|
|
| Lysine | 0.06 g |
|
|
| Methionine | 0.05 g |
|
|
| Cystine | 0.09 g |
|
|
| Phenylalanine | 0.16 g |
|
|
| Tyrosine | 0.09 g |
|
|
| Valine | 0.14 g |
|
|
| Arginine | 0.12 g |
|
|
| Histidine | 0.07 g |
|
|
| Alanine | 0.10 g |
|
|
| Aspartic acid | 0.13 g |
|
|
| Glutamic acid | 1.18 g |
|
|
| Glycine | 0.10 g |
|
|
| Proline | 0.36 g |
|
|
| Serine | 0.15 g |
|
|
| Vitamin E, added | 0.00 mg |
|
|
| Vitamin B-12, added | 0.00 mcg |
|
|
| Cholesterol | 0.00 mg |
|
|
| Fatty acids, total saturated | 0.02 g |
|
|
| Fatty acids, total monounsaturated | 0.02 g |
|
|
| Fatty acids, total polyunsaturated | 0.06 g |
|
|