Nutrients in 1 kilogram of Cooked Couscous

Couscous, cooked.

whole cooked

Macros Ratio

Protein Fat Carbs

14%

85%

1 kg ▼

Macro Nutrients

Cooked Couscous

Energy1120 kcal

38.6%

Cooked Couscous have 1120 kcal of Energy per 1 kilogram, which is 38.6% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.6 g

1.65%

Cooked Couscous have 1.6 g of Fat per 1 kilogram, which is 1.65% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.29 g

0.91%

Cooked Couscous have 0.29 g of Saturated Fat per 1 kilogram, which is 0.91% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.03 g

1.88%

Cooked Couscous have 0.03 g of Omega 3 per 1 kilogram, which is 1.88% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.6 g

3.53%

Cooked Couscous have 0.6 g of Omega 6 per 1 kilogram, which is 3.53% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Cooked Couscous have 0 mg of Cholesterol per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate232 g

179%

Cooked Couscous have 232.2 g of Carbohydrate per 1 kilogram, which is 179% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars1 g

1.38%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Cooked Couscous have 1 g of Sugars per 1 kilogram, which is 1.38% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

No information available

Glucose

No information available

Sucrose

No information available

Fiber14 g

37%

Cooked Couscous have 14 g of Fiber per 1 kilogram, which is 37% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein38 g

67.7%

Cooked Couscous have 37.9 g of Protein per 1 kilogram, which is 67.7% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Cooked Couscous

Vitamin A0 μg

RAE, retinol activity equivalents

Cooked Couscous have 0 μg of Vitamin A per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.63 mg

52.5%

Thiamine

Cooked Couscous have 0.63 mg of Vitamin B1 per 1 kilogram, which is 52.5% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.27 mg

20.8%

Riboflavin

Cooked Couscous have 0.27 mg of Vitamin B2 per 1 kilogram, which is 20.8% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B39.83 mg

61.4%

Niacin, nicotinic acid, niacinamide

Cooked Couscous have 9.83 mg of Vitamin B3 per 1 kilogram, which is 61.4% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B53.7 mg

74.2%

Pantothenic acid

Cooked Couscous have 3.71 mg of Vitamin B5 per 1 kilogram, which is 74.2% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.51 mg

39.2%

Pyridoxine

Cooked Couscous have 0.51 mg of Vitamin B6 per 1 kilogram, which is 39.2% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9150 μg

37.5%

Folates and Folic Acid

Cooked Couscous have 150 μg of Vitamin B9 per 1 kilogram, which is 37.5% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Cooked Couscous have 0 μg of Vitamin B12 per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C0 mg

Ascorbic acid

Cooked Couscous have 0 mg of Vitamin C per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Cooked Couscous have 0 IU of Vitamin D per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E1.3 mg

8.67%

Tocopherols and Tocotrienols

Cooked Couscous have 1.3 mg of Vitamin E per 1 kilogram, which is 8.67% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K1 μg

0.83%

Phytomenadione or phylloquinone

Cooked Couscous have 1 μg of Vitamin K per 1 kilogram, which is 0.83% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Cooked Couscous

Calcium80 mg

Cooked Couscous have 80 mg of Calcium per 1 kilogram, which is 8% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.41 mg

45.6%

Cooked Couscous have 0.41 mg of Copper per 1 kilogram, which is 45.6% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron3.8 mg

47.5%

Cooked Couscous have 3.8 mg of Iron per 1 kilogram, which is 47.5% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium80 mg

19%

Cooked Couscous have 80 mg of Magnesium per 1 kilogram, which is 19% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.84 mg

36.5%

Cooked Couscous have 0.84 mg of Manganese per 1 kilogram, which is 36.5% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus220 mg

31.4%

Cooked Couscous have 220 mg of Phosphorus per 1 kilogram, which is 31.4% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium580 mg

17%

Cooked Couscous have 580 mg of Potassium per 1 kilogram, which is 17% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium275 μg

500%

Cooked Couscous have 275 μg of Selenium per 1 kilogram, which is 500% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium50 mg

3.33%

Cooked Couscous have 50 mg of Sodium per 1 kilogram, which is 3.33% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc2.6 mg

23.6%

Cooked Couscous have 2.6 mg of Zinc per 1 kilogram, which is 23.6% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water726 g

19.6%

Cooked Couscous have 725.7 g of Water per 1 kilogram, which is 19.6% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 1 kilogram of Cooked Couscous:

1 kilogram of Cooked Couscous is an excellent source of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9.
It has a good amount of Vitamin E.
While 1 kilogram of product has trace amounts of Vitamin K, it has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.

Minerals in 1 kilogram of Cooked Couscous:

1 kilogram of Cooked Couscous has outstanding amounts of Selenium.
It is an excellent source of Copper, Iron, Manganese, Phosphorus and Zinc.
It also has a good amount of Calcium, Magnesium and Potassium.
This cereal has some Sodium.

Macronutrients in 1 kilogram of Cooked Couscous:

1 kilogram of Cooked Couscous has outstanding amounts of Carbohydrate.
It is an excellent source of Fiber and Protein.
It also has some Omega 6.
The product has trace amounts of Fat, Saturated Fat, Omega 3 and Sugars.

Compare Cooked Couscous with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 1 kilogram of Cooked Couscous

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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