Nutrients in 1 kilogram of Dry Couscous

Couscous, dry.

dried

Macros Ratio

Protein Fat Carbs

14%

84%

1 kg ▼

Macro Nutrients

Dry Couscous

Energy3760 kcal

130%

Dry Couscous have 3760 kcal of Energy per 1 kilogram, which is 130% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat6.4 g

6.6%

Dry Couscous have 6.4 g of Fat per 1 kilogram, which is 6.6% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat1.17 g

3.66%

Dry Couscous have 1.17 g of Saturated Fat per 1 kilogram, which is 3.66% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.12 g

7.5%

Dry Couscous have 0.12 g of Omega 3 per 1 kilogram, which is 7.5% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 62.4 g

14%

Dry Couscous have 2.4 g of Omega 6 per 1 kilogram, which is 14% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Dry 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

Carbohydrate774 g

596%

Dry Couscous have 774.3 g of Carbohydrate per 1 kilogram, which is 596% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars

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

No information available

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

Fiber50 g

132%

Dry Couscous have 50 g of Fiber per 1 kilogram, which is 132% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein128 g

228%

Dry Couscous have 127.6 g of Protein per 1 kilogram, which is 228% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Buy premium vegan protein powder

Vitamins

Dry Couscous

Vitamin A0 μg

RAE, retinol activity equivalents

Dry 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
Buy Preformed Vegan Vitamin A

Vitamin B11.63 mg

136%

Thiamine

Dry Couscous have 1.63 mg of Vitamin B1 per 1 kilogram, which is 136% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Buy Vegan Vitamin B1

Vitamin B20.78 mg

60%

Riboflavin

Dry Couscous have 0.78 mg of Vitamin B2 per 1 kilogram, which is 60% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Buy Vegan Vitamin B2

Vitamin B335 mg

218%

Niacin, nicotinic acid, niacinamide

Dry Couscous have 34.9 mg of Vitamin B3 per 1 kilogram, which is 218% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B512.4 mg

248%

Pantothenic acid

Dry Couscous have 12.4 mg of Vitamin B5 per 1 kilogram, which is 248% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B5

Vitamin B61.1 mg

84.6%

Pyridoxine

Dry Couscous have 1.1 mg of Vitamin B6 per 1 kilogram, which is 84.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9200 μg

50%

Folates and Folic Acid

Dry Couscous have 200 μg of Vitamin B9 per 1 kilogram, which is 50% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Dry 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
Buy Vegan Vitamin B12

Vitamin C0 mg

Ascorbic acid

Dry 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

Dry 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
Buy Vegan Vitamin D

Vitamin E

Tocopherols and Tocotrienols

No information available

Vitamin K

Phytomenadione or phylloquinone

No information available

Minerals

Dry Couscous

Calcium240 mg

24%

Dry Couscous have 240 mg of Calcium per 1 kilogram, which is 24% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper2.47 mg

274%

Dry Couscous have 2.47 mg of Copper per 1 kilogram, which is 274% 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

Iron11 mg

135%

Dry Couscous have 10.8 mg of Iron per 1 kilogram, which is 135% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium440 mg

105%

Dry Couscous have 440 mg of Magnesium per 1 kilogram, which is 105% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese7.8 mg

339%

Dry Couscous have 7.8 mg of Manganese per 1 kilogram, which is 339% 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

Phosphorus1700 mg

243%

Dry Couscous have 1700 mg of Phosphorus per 1 kilogram, which is 243% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1660 mg

49%

Dry Couscous have 1660 mg of Potassium per 1 kilogram, which is 49% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium

No information available

Sodium100 mg

6.67%

Dry Couscous have 100 mg of Sodium per 1 kilogram, which is 6.67% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc8.3 mg

75.5%

Dry Couscous have 8.3 mg of Zinc per 1 kilogram, which is 75.5% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water85.6 g

2.3%

Dry Couscous have 85.6 g of Water per 1 kilogram, which is 2.3% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 1 kilogram of Dry Couscous:

1 kilogram of Dry Couscous has outstanding amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B6.
It is an excellent source of Vitamin B2 and Vitamin B9.
It has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.

Minerals in 1 kilogram of Dry Couscous:

1 kilogram of Dry Couscous has outstanding amounts of Copper, Iron, Magnesium, Manganese and Phosphorus.
It is an excellent source of Calcium, Potassium and Zinc.
It also has some Sodium.

Macronutrients in 1 kilogram of Dry Couscous:

1 kilogram of Dry Couscous has outstanding amounts of Carbohydrate, Fiber and Protein.
It has a good amount of Omega 3 and Omega 6.
It also has some Fat and Saturated Fat.

Compare Dry Couscous with:

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

Food Info

Nutrients in 1 kilogram of Dry Couscous

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Dry Couscous with: