Nutrients in 7 ounces of Cooked Couscous

Couscous, cooked.

whole cooked

Macros Ratio

Protein Fat Carbs

14%

85%

7 oz ▼

Macro Nutrients

Cooked Couscous

Energy222 kcal

7.66%

Cooked Couscous have 222.26008 kcal of Energy per 7 ounces, which is 7.66% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.32 g

0.33%

Cooked Couscous have 0.3175144 g of Fat per 7 ounces, which is 0.33% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.058 g

0.18%

Cooked Couscous have 0.057549485 g of Saturated Fat per 7 ounces, which is 0.18% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.006 g

0.37%

Cooked Couscous have 0.005953395 g of Omega 3 per 7 ounces, which is 0.37% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.12 g

0.7%

Cooked Couscous have 0.1190679 g of Omega 6 per 7 ounces, which is 0.7% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Cooked Couscous have 0 mg of Cholesterol per 7 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate46 g

35.4%

Cooked Couscous have 46.0792773 g of Carbohydrate per 7 ounces, which is 35.4% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars0.2 g

0.27%

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

Cooked Couscous have 0.1984465 g of Sugars per 7 ounces, which is 0.27% 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

Fiber2.78 g

7.3%

Cooked Couscous have 2.778251 g of Fiber per 7 ounces, which is 7.3% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein7.52 g

13.4%

Cooked Couscous have 7.52112235 g of Protein per 7 ounces, which is 13.4% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Buy premium vegan protein powder

Vitamins

Cooked Couscous

Vitamin A0 μg

RAE, retinol activity equivalents

Cooked Couscous have 0 μg of Vitamin A per 7 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Buy Preformed Vegan Vitamin A

Vitamin B10.13 mg

10.4%

Thiamine

Cooked Couscous have 0.125021295 mg of Vitamin B1 per 7 ounces, which is 10.4% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Buy Vegan Vitamin B1

Vitamin B20.054 mg

4.12%

Riboflavin

Cooked Couscous have 0.053580555 mg of Vitamin B2 per 7 ounces, which is 4.12% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Buy Vegan Vitamin B2

Vitamin B31.95 mg

12%

Niacin, nicotinic acid, niacinamide

Cooked Couscous have 1.950729095 mg of Vitamin B3 per 7 ounces, which is 12% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B50.74 mg

14.7%

Pantothenic acid

Cooked Couscous have 0.736236515 mg of Vitamin B5 per 7 ounces, which is 14.7% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B5

Vitamin B60.1 mg

7.8%

Pyridoxine

Cooked Couscous have 0.101207715 mg of Vitamin B6 per 7 ounces, which is 7.8% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B929.8 μg

7.44%

Folates and Folic Acid

Cooked Couscous have 29.766975 μg of Vitamin B9 per 7 ounces, which is 7.44% 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 7 ounces, 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

Cooked Couscous have 0 mg of Vitamin C per 7 ounces, 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
Buy Vegan Vitamin D

Vitamin E0.26 mg

1.7%

Tocopherols and Tocotrienols

Cooked Couscous have 0.25798045 mg of Vitamin E per 7 ounces, which is 1.7% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K0.2 μg

0.17%

Phytomenadione or phylloquinone

Cooked Couscous have 0.1984465 μg of Vitamin K per 7 ounces, which is 0.17% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Cooked Couscous

Calcium16 mg

1.6%

Cooked Couscous have 15.87572 mg of Calcium per 7 ounces, which is 1.6% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.081 mg

9.04%

Cooked Couscous have 0.081363065 mg of Copper per 7 ounces, which is 9.04% 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

Iron0.75 mg

9.43%

Cooked Couscous have 0.7540967 mg of Iron per 7 ounces, which is 9.43% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium16 mg

3.78%

Cooked Couscous have 15.87572 mg of Magnesium per 7 ounces, which is 3.78% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.17 mg

7.25%

Cooked Couscous have 0.16669506 mg of Manganese per 7 ounces, which is 7.25% 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

Phosphorus43.7 mg

6.24%

Cooked Couscous have 43.65823 mg of Phosphorus per 7 ounces, which is 6.24% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium115 mg

3.4%

Cooked Couscous have 115.09897 mg of Potassium per 7 ounces, which is 3.4% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium54.6 μg

99%

Cooked Couscous have 54.5727875 μg of Selenium per 7 ounces, which is 99% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium9.92 mg

0.66%

Cooked Couscous have 9.922325 mg of Sodium per 7 ounces, which is 0.66% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.52 mg

4.7%

Cooked Couscous have 0.5159609 mg of Zinc per 7 ounces, which is 4.7% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water144 g

3.9%

Cooked Couscous have 144.01262505 g of Water per 7 ounces, which is 3.9% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 7 ounces of Cooked Couscous:

7 ounces of Cooked Couscous has a good amount of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9.
It has some Vitamin B2.
While 7 ounces of product has trace amounts of Vitamin E, it has no Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K.

Minerals in 7 ounces of Cooked Couscous:

7 ounces of Cooked Couscous has outstanding amounts of Selenium.
It has a good amount of Copper, Iron and Manganese.
It also has some Magnesium, Phosphorus, Potassium and Zinc.
While 7 ounces of product has trace amounts of Calcium, it has no Sodium.

Macronutrients in 7 ounces of Cooked Couscous:

7 ounces of Cooked Couscous is an excellent source of Carbohydrate.
It has a good amount of Fiber and Protein.
While 7 ounces of product has trace amounts of Omega 6, it has no 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 7 ounces of Cooked Couscous

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Cooked Couscous with: