Dry couscous vs Plain couscous, cooked

Dry couscousPlain couscous, cooked
Same weightSame caloriesOne serving

In short

One serving each: 650 calories in dry couscous (1 cup, 173 g), 178 calories in plain couscous, cooked (1 cup, cooked, 160 g). Both get most of their calories from carbohydrate.

More in dry couscous: copper (6.5×), carbohydrates (3.6×), protein (3.7×), niacin (3.9×) and 9 more. More in plain couscous, cooked: sodium (17×). 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

Plain couscous, cooked178 cal

1 cup, cooked (160 g) · 6 g protein · 37 g carbs (0.16 g sugars) · 0.26 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%25%50%
  • Copper0.43 mg · 0.066 mg
    47%7%
  • Carbohydrates134 g · 37 g
    49%13%
  • Protein22.1 g · 6 g
    44%12%
  • Niacin (B3)6 mg · 1.6 mg
    38%10%
  • Fiber8.7 g · 2.2 g
    31%8%
  • Phosphorus294 mg · 35.2 mg
    24%3%
  • Thiamin (B1)0.28 mg · 0.1 mg
    23%8%
  • Magnesium76.1 mg · 12.8 mg
    18%3%
  • Sodiumlimit17.3 mg · 302 mg
    1%13%
  • Zinc1.4 mg · 0.42 mg
    13%4%
  • Riboflavin (B2)0.13 mg · 0.043 mg
    10%3%
  • Iron1.9 mg · 0.61 mg
    10%3%
  • Vitamin B60.19 mg · 0.082 mg
    11%5%
  • Potassium287 mg · 92.8 mg
    6%2%

Show as: bars · dots

Where they are alike

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

  • Total fat1.1 g · 0.26 g1%·<1%
  • Saturated fatlimit0.2 g · 0.046 g1%·<1%
  • Cholesterollimit0 mg · 0 mg0%·0%
  • Calcium41.5 mg · 12.8 mg3%·1%
  • Vitamin A0 µg · 0 µg0%·0%
  • Vitamin C0 mg · 0 mg0%·0%
  • Vitamin D0 µg · 0 µg0%·0%
  • Folate34.6 µg · 24 µg9%·6%
  • Vitamin B120 µg · 0 µg0%·0%

Reported for only one of the two, so not compared: manganese, selenium, vitamin E, vitamin K, pantothenic acid (B5), choline.

From USDA FoodData Central: Dry couscous (SR Legacy 169699), Plain couscous, cooked (Survey (FNDDS) 2708441). 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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Compare Dry couscous withCooked couscous
Dry couscous vs Plain couscous, cooked: nutrition compared | MyFoodAnalysis