Nutrients in 500 calories of Cooked Couscous

Couscous, cooked.

whole cooked

Weight per 500 Calories

Cooked Couscous

446g

Cooked Couscous has average energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

14%

85%

500 kcal ▼

Macro Nutrients

Cooked Couscous

Energy500 kcal

17.2%

Cooked Couscous have 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.71 g

0.74%

Cooked Couscous have 0.71428571428571 g of Fat per 500 calories, which is 0.74% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.13 g

0.4%

Cooked Couscous have 0.12946428571429 g of Saturated Fat per 500 calories, which is 0.4% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.013 g

0.84%

Cooked Couscous have 0.013392857142857 g of Omega 3 per 500 calories, which is 0.84% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.27 g

1.58%

Cooked Couscous have 0.26785714285714 g of Omega 6 per 500 calories, which is 1.58% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Cooked Couscous have 0 mg of Cholesterol per 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate104 g

79.7%

Cooked Couscous have 103.66071428571 g of Carbohydrate per 500 calories, which is 79.7% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars0.45 g

0.62%

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

Cooked Couscous have 0.44642857142857 g of Sugars per 500 calories, which is 0.62% 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

Fiber6.25 g

16.4%

Cooked Couscous have 6.25 g of Fiber per 500 calories, which is 16.4% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein17 g

30.2%

Cooked Couscous have 16.919642857143 g of Protein per 500 calories, which is 30.2% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.28 mg

23.4%

Thiamine

Cooked Couscous have 0.28125 mg of Vitamin B1 per 500 calories, which is 23.4% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.12 mg

9.27%

Riboflavin

Cooked Couscous have 0.12053571428571 mg of Vitamin B2 per 500 calories, which is 9.27% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B34.4 mg

27.4%

Niacin, nicotinic acid, niacinamide

Cooked Couscous have 4.3883928571429 mg of Vitamin B3 per 500 calories, which is 27.4% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.66 mg

33%

Pantothenic acid

Cooked Couscous have 1.65625 mg of Vitamin B5 per 500 calories, which is 33% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.23 mg

17.5%

Pyridoxine

Cooked Couscous have 0.22767857142857 mg of Vitamin B6 per 500 calories, which is 17.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B967 μg

16.7%

Folates and Folic Acid

Cooked Couscous have 66.964285714286 μg of Vitamin B9 per 500 calories, which is 16.7% 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 500 calories, 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 500 calories, 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 500 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.58 mg

3.87%

Tocopherols and Tocotrienols

Cooked Couscous have 0.58035714285714 mg of Vitamin E per 500 calories, which is 3.87% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K0.45 μg

0.37%

Phytomenadione or phylloquinone

Cooked Couscous have 0.44642857142857 μg of Vitamin K per 500 calories, which is 0.37% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Cooked Couscous

Calcium35.7 mg

3.57%

Cooked Couscous have 35.714285714286 mg of Calcium per 500 calories, which is 3.57% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.18 mg

20.3%

Cooked Couscous have 0.18303571428571 mg of Copper per 500 calories, which is 20.3% 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

Iron1.7 mg

21.2%

Cooked Couscous have 1.6964285714286 mg of Iron per 500 calories, which is 21.2% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium35.7 mg

8.5%

Cooked Couscous have 35.714285714286 mg of Magnesium per 500 calories, which is 8.5% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.38 mg

16.3%

Cooked Couscous have 0.375 mg of Manganese per 500 calories, which is 16.3% 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

Phosphorus98 mg

14%

Cooked Couscous have 98.214285714286 mg of Phosphorus per 500 calories, which is 14% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium259 mg

7.6%

Cooked Couscous have 258.92857142857 mg of Potassium per 500 calories, which is 7.6% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium123 μg

223%

Cooked Couscous have 122.76785714286 μg of Selenium per 500 calories, which is 223% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium22.3 mg

1.5%

Cooked Couscous have 22.321428571429 mg of Sodium per 500 calories, which is 1.5% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.16 mg

10.6%

Cooked Couscous have 1.1607142857143 mg of Zinc per 500 calories, which is 10.6% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water324 g

8.76%

Cooked Couscous have 323.97321428571 g of Water per 500 calories, which is 8.76% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Cooked Couscous:

500 calories of Cooked Couscous is an excellent source of Vitamin B1, Vitamin B3 and Vitamin B5.
It has a good amount of Vitamin B2, Vitamin B6 and Vitamin B9.
It also has some Vitamin E.
It has no Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K.

Minerals in 500 calories of Cooked Couscous:

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

Macronutrients in 500 calories of Cooked Couscous:

500 calories of Cooked Couscous is an excellent source of Carbohydrate and Protein.
It has a good amount of Fiber.
While 500 calories of product has trace amounts of Fat, Omega 3 and Omega 6, it has no Saturated Fat and Sugars.

Compare Cooked Couscous with:

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

Food Info

Nutrients in 500 calories of Cooked Couscous

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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