Protein in food · Grains & rice
How much protein is in dry couscous?
One cup of dry couscous (173 g) has 22 g of protein (650 kcal); 100 g has 12.8 g.
3.4 g protein per 100 kcal · USDA FoodData Central
3.4 g of protein per 100 kcal (14% of its calories): 2.5–5 g is moderate on our scale.
25 g of protein from dry couscous alone takes 195 g (about 1⅛ cups) and 734 kcal.
#5 of 11 in Grains & rice for protein per 100 g, #6 for protein per calorie.
Protein per portion
| Portion (dry) | Protein | kcal | Carbs | Fat |
|---|---|---|---|---|
| 100 g | 12.8 g | 376 | 77.4 g | 0.6 g |
| 1 oz (28 g) | 3.6 g | 107 | 22 g | 0.2 g |
| 1 cup (173 g) | 22 g | 650 | 134 g | 1 g |
| 1 tbsp (11 g) | 1.4 g | 41 | 8.4 g | 0.1 g |
One cup of dry couscous (173 g) is 18% of a 120 g daily target, what our protein calculator gives a 165 lb person building muscle.
Weights are dry. Cooking adds water, so cooked pasta and grains have less protein per 100 g, but a portion keeps the protein it started with.
Most of its calories come from carbohydrate: about 82%.
One cup of dry couscous (173 g) also has 8.6 g of fiber.
How it compares
The 4 foods in the same aisle closest in calories per 100 g, ranked by protein per calorie. Per calorie, it has more protein than dry brown rice and dry white rice and less than dry quinoa and rolled oats.
| Food | Protein | kcal | Protein per 100 kcal |
|---|---|---|---|
| Dry quinoa | 14.1 g | 368 | 3.8 g |
| Rolled oats | 13.2 g | 379 | 3.5 g |
| Dry couscous | 12.8 g | 376 | 3.4 g |
| Dry brown rice | 7.5 g | 367 | 2.0 g |
| Dry white rice | 7.1 g | 365 | 1.9 g |
Recipes with dry couscous
1 recipe in the Feast Mode library uses dry couscous, macros computed the same way.
In the one library recipe that uses it, Chicken Shawarma Bowls with Garlic Sauce, a serving has 43 g of dry couscous, which brings 5.5 g of protein: 11% of the dish’s protein.
Questions
How much protein is in a cup of dry couscous?
One cup of dry couscous (173 g) has 22 g of protein and 650 kcal, with 134 g of carbohydrate and 1 g of fat.
How much protein is in 100 g of dry couscous?
100 g of dry couscous has 12.8 g of protein, 376 kcal, 77.4 g of carbohydrate and 0.6 g of fat (USDA FoodData Central 169699).
Is dry couscous a good source of protein?
Moderate protein: 3.4 g of protein per 100 kcal (14% of its calories): 2.5–5 g is moderate on our scale. Getting 25 g of protein from dry couscous alone takes 195 g (about 1⅛ cups) and 734 kcal.
Which has more protein, dry couscous or rolled oats?
Rolled oats, with 13.2 g of protein per 100 g against 12.8 g for dry couscous. Per 100 kcal: dry couscous 3.4 g, rolled oats 3.5 g.
Source: USDA FoodData Central, SR Legacy 169699: “Couscous, dry”, per 100 g. Portion numbers multiply those values by the portion weight. Estimates for information, not medical advice. How we calculate
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