Published by Saura ·
Couscous nutrition: calories, protein and portion sizes
In this Fineli Release 20.0 reference, 100 g provides about 324 kcal and 11.5 g protein. Reference food and preparation: dry, before hydration. Match the edible weight and preparation below, or use the current label for your own product.
Quick answer
An example 60 g edible portion of couscous (dry, before hydration) supplies about 195 kcal, 6.9 g protein and 3 g fiber. This is a scaled food-composition estimate, not a recommended serving size.
Couscous: nutrition per 100 g and example portion
Reference preparation: dry, before hydration. The exact source name is “Couscous” (Fineli food 29208). Available carbohydrate excludes fiber and is not the same measure as US Total Carbohydrate.
Values are rounded after scaling. A small reported amount may round below 0.1 g; a missing value is marked Not available rather than treated as zero. This selected extract does not include sugar, sodium or micronutrient amounts; the full Fineli database contains information beyond these tables.
Scroll sideways to see all columns. With a keyboard, focus the table and use the arrow keys.
| Nutrient | Per 100 g | Per 60 g example |
|---|---|---|
| Energy | 324 kcal | 195 kcal |
| Protein | 11.5 g | 6.9 g |
| Available carbohydrate (excludes fiber) | 63.6 g | 38.2 g |
| Fat | 1.1 g | 0.7 g |
| Saturated fat | 0.2 g | 0.1 g |
| Fiber | 5 g | 3 g |
How to weigh couscous
The couscous values here are for dry grain. Weigh it before adding water or stock. A 60 g dry portion becomes heavier after hydration, but plain water does not add energy. Do not apply these dry values to 150 g of prepared couscous.
Calculate your own couscous portion
For the 60 g example, multiply the source amounts by 60 ÷ 100 = 0.6. The unrounded energy calculation is 324.4 × 0.6 = 194.64 kcal, displayed as approximately 195 kcal. Use the same factor for protein, available carbohydrate, fat and fiber.
For another amount, replace 60 with your own edible weight. Keep the preparation as dry, before hydration; if your food is prepared differently, choose a matching reference or calculate its recipe instead.
How preparation changes the estimate
Most standard couscous is made from wheat and contains gluten. Oil, butter, raisins and chickpeas need their own entries. For a shared bowl, record the dry couscous and additions before dividing the finished dish.
Meal ideas using couscous
Use these combinations as menu ideas and adjust the amounts to your appetite and preferences. Each added ingredient belongs in the complete meal estimate.
- Hydrate couscous and mix with chickpeas, tomatoes and chopped herbs.
- Pair a couscous side with turkey and roasted peppers; include any butter used to fluff the grains.
Compare other grains and starches
The following are separate reference foods, shown per 100 g for orientation. Check the preparation column: dry, raw and cooked values are not interchangeable, and equal gram weights are not necessarily equivalent portions.
Scroll sideways to see all columns. With a keyboard, focus the table and use the arrow keys.
| Food | Reference preparation | Energy / 100 g | Protein / 100 g | Fiber / 100 g |
|---|---|---|---|---|
| Brown rice | boiled without salt | 145 kcal | 3.2 g | 3 g |
| White rice | boiled without salt | 93 kcal | 1.6 g | 0.6 g |
| Buckwheat | boiled without salt | 131 kcal | 5.2 g | 2.3 g |
Nutrition values and photo results are estimates. Check ingredients and portions before saving a meal.
Keep exploring
- Grains and starches nutrition: compare foods and portionsCompare grains and starches calories, protein and fiber with source-backed food tables, clear preparation states and links to practical portion guides.
- Nutrition library: food values and practical meal guidesExplore 80 food nutrition profiles and practical meal guides. Compare calories, protein and fiber with clear portions, preparation notes and source records.
- Brown rice nutrition: calories, protein and portion sizesBrown rice (cooked): about 145 kcal and 3.2 g protein per 100 g. See portion calculations, preparation notes and the exact Fineli source.
- White rice nutrition: calories, protein and portion sizesWhite rice (cooked): about 93 kcal and 1.6 g protein per 100 g. See portion calculations, preparation notes and the exact Fineli source.
- Buckwheat nutrition: calories, protein and portion sizesBuckwheat (cooked groats): about 131 kcal and 5.2 g protein per 100 g. See portion calculations, preparation notes and the exact Fineli source.
- Raw vs cooked food weight: choose the matching nutrition entryLearn when to weigh rice, pasta, meat and beans raw or cooked, with a worked batch-yield example and tips to avoid counting the same food twice.
- How to calculate recipe nutrition from ingredients and servingsCalculate a homemade recipe's calories and nutrients from ingredient weights, then divide by portions or cooked yield with a transparent worked example.
Frequently asked questions
How many calories are in 60 g of couscous?
This dry, before hydration reference supplies about 195 kcal per 60 g edible portion. Match the preparation state and check a package label when available.
Does the preparation of couscous matter?
Most standard couscous is made from wheat and contains gluten. Oil, butter, raisins and chickpeas need their own entries. For a shared bowl, record the dry couscous and additions before dividing the finished dish.
How do I calculate a different portion?
Multiply each per-100 g nutrient amount by your edible serving weight divided by 100. Match raw, dry, cooked or drained weight to the reference and include sauces or cooking additions separately.
Sources and method
- Fineli food 29208: Couscous
Exact source record (Finnish interface). Values use the committed Release 20.0 extract, not a live query; a current record or a product label may differ.
- Fineli — National Food Composition Database in Finland (THL)
Release 20.0, accessed May 9, 2026. CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). Selected records are scaled to example portions and rounded; available carbohydrate excludes fiber. Source values describe representative foods, not a laboratory measurement of your meal.
- Fineli food 1377: Rice, wholegrain, boiled without salt
Exact record used in the comparison table; match the preparation shown in that row.
- Fineli food 1370: Rice, boiled without salt
Exact record used in the comparison table; match the preparation shown in that row.
- Fineli food 1579: Buckwheat, boiled without salt
Exact record used in the comparison table; match the preparation shown in that row.
- Creative Commons Attribution 4.0 International
Fineli data license. THL source values have been selected, scaled to example portions and rounded for this page. Editorial meal ideas and preparation explanations are Saura additions.