Cooked couscous vs Dry couscous

Cooked couscousDry couscous
Same weightSame caloriesOne serving

In short

One serving each: 176 calories in cooked couscous (1 cup, cooked, 157 g), 650 calories in dry couscous (1 cup, 173 g). Both get most of their calories from carbohydrate.

More in dry couscous: manganese (10×), copper (6.6×), carbohydrates (3.7×), protein (3.7×) and 11 more. Everything else is within 4% of a day's needs.

Calories, and where they come from

Cooked couscous176 cal

1 cup, cooked (157 g) · 6 g protein · 36.5 g carbs (0.16 g sugars) · 0.25 g fat

Dry couscous650 cal

1 cup (173 g) · 22.1 g protein · 134 g carbs · 1.1 g fat

Share of the calories fromproteincarbsfat

Where they differ

Bar length is the share of a day's needs (FDA Daily Value) in one serving of each. Every row uses the same scale, so a short difference in length is a small difference. Color says which food, never which is better.

0%37.5%75%
  • Manganese0.13 mg · 1.3 mg
    6%59%
  • Copper0.064 mg · 0.43 mg
    7%47%
  • Carbohydrates36.5 g · 134 g
    13%49%
  • Protein6 g · 22.1 g
    12%44%
  • Pantothenic acid (B5)0.58 mg · 2.2 mg
    12%43%
  • Niacin (B3)1.5 mg · 6 mg
    10%38%
  • Fiber2.2 g · 8.7 g
    8%31%
  • Phosphorus34.5 mg · 294 mg
    3%24%
  • Thiamin (B1)0.099 mg · 0.28 mg
    8%23%
  • Magnesium12.6 mg · 76.1 mg
    3%18%
  • Zinc0.41 mg · 1.4 mg
    4%13%
  • Riboflavin (B2)0.042 mg · 0.13 mg
    3%10%
  • Iron0.6 mg · 1.9 mg
    3%10%
  • Vitamin B60.08 mg · 0.19 mg
    5%11%
  • Potassium91.1 mg · 287 mg
    2%6%

Show as: bars · dots

Where they are alike

Less than 4% of a day apart, in one serving of each.

  • Total fat0.25 g · 1.1 g<1%·1%
  • Saturated fatlimit0.046 g · 0.2 g<1%·1%
  • Cholesterollimit0 mg · 0 mg0%·0%
  • Sodiumlimit7.8 mg · 17.3 mg<1%·1%
  • Calcium12.6 mg · 41.5 mg1%·3%
  • Vitamin A0 µg · 0 µg0%·0%
  • Vitamin C0 mg · 0 mg0%·0%
  • Vitamin D0 µg · 0 µg0%·0%
  • Folate23.6 µg · 34.6 µg6%·9%
  • Vitamin B120 µg · 0 µg0%·0%

Reported for only one of the two, so not compared: selenium, vitamin E, vitamin K, choline.

From USDA FoodData Central: Cooked couscous (SR Legacy 169700), Dry couscous (SR Legacy 169699). Daily Values are the FDA's for adults and children 4 years and older. Missing values are never shown as zero. For exploring the data, not dietary advice.

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Cooked couscous vs Dry couscous: nutrition compared | MyFoodAnalysis