Dry couscous vs Cooked couscous

Dry couscousCooked couscous
Same weightSame caloriesOne serving

In short

One serving each: 650 calories in dry couscous (1 cup, 173 g), 176 calories in cooked couscous (1 cup, cooked, 157 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

Dry couscous650 cal

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

Cooked couscous176 cal

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

Share of the calories fromproteincarbsfat

Where they differ

Each dot 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 gap is a small difference. Color says which food, never which is better.

0%37.5%75%
  • Manganese59% vs 6%

    1.3 mg vs 0.13 mg

  • Copper47% vs 7%

    0.43 mg vs 0.064 mg

  • Carbohydrates49% vs 13%

    134 g vs 36.5 g

  • Protein44% vs 12%

    22.1 g vs 6 g

  • Pantothenic acid (B5)43% vs 12%

    2.2 mg vs 0.58 mg

  • Niacin (B3)38% vs 10%

    6 mg vs 1.5 mg

  • Fiber31% vs 8%

    8.7 g vs 2.2 g

  • Phosphorus24% vs 3%

    294 mg vs 34.5 mg

  • Thiamin (B1)23% vs 8%

    0.28 mg vs 0.099 mg

  • Magnesium18% vs 3%

    76.1 mg vs 12.6 mg

  • Zinc13% vs 4%

    1.4 mg vs 0.41 mg

  • Riboflavin (B2)10% vs 3%

    0.13 mg vs 0.042 mg

  • Iron10% vs 3%

    1.9 mg vs 0.6 mg

  • Vitamin B611% vs 5%

    0.19 mg vs 0.08 mg

  • Potassium6% vs 2%

    287 mg vs 91.1 mg

Show as: bars · dots

Where they are alike

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

  • Total fat1.1 g · 0.25 g1%·<1%
  • Saturated fatlimit0.2 g · 0.046 g1%·<1%
  • Cholesterollimit0 mg · 0 mg0%·0%
  • Sodiumlimit17.3 mg · 7.8 mg1%·<1%
  • Calcium41.5 mg · 12.6 mg3%·1%
  • Vitamin A0 µg · 0 µg0%·0%
  • Vitamin C0 mg · 0 mg0%·0%
  • Vitamin D0 µg · 0 µg0%·0%
  • Folate34.6 µg · 23.6 µg9%·6%
  • 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: Dry couscous (SR Legacy 169699), Cooked couscous (SR Legacy 169700). 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.

vs