Cooked whole wheat couscous: calories and nutrition facts
Cooked whole wheat couscous has 142 kcal per 100 g. One serving, 1 Plate (180 g), has 256 kcal.
- Calories
- 142 kcal
- Protein
- 4.3 g
- Carbohydrates
- 26.8 g
- Fat
- 1 g
Per 100 g
Cooked whole wheat couscous: how many calories?
Cooked whole wheat couscous has 142 kcal per 100 g, with 4.3 g protein, 26.8 g carbs and 1 g fat. A 180 g serving (1 Plate) has 256 kcal. That is less than the average for Cereals (337 kcal per 100 g). Most of its calories come from carbohydrates.
Where the calories come from
- Protein13%
- Carbohydrates80%
- Fat7%
Calculate a portion
- Calories
- 256 kcal
- Protein
- 7.7 g
- Carbohydrates
- 48.2 g
- Fat
- 1.8 g
Nutrition facts
| Nutrient | Per 100 g | Per serving (180 g) |
|---|---|---|
| Calories | 142 kcal | 256 kcal |
| Fat | 1 g | 1.8 g |
| of which saturated fat | 0.2 g | 0.4 g |
| Carbohydrates | 26.8 g | 48.2 g |
| of which sugars | 1.4 g | 2.5 g |
| Fiber | 3.7 g | 6.7 g |
| Protein | 4.3 g | 7.7 g |
| Sodium | 16 mg | 29 mg |
| Water | 63.8 g | 114.8 g |
| Vitamin C | 2 mg | 3.6 mg |
| Calcium | 14 mg | 25 mg |
| Iron | 0.7 mg | 1.3 mg |
| Potassium | 136 mg | 245 mg |
| Magnesium | 28 mg | 51 mg |
Source: Ciqual food composition table (ANSES, France). Data updated on 2 September 2026.
Share of reference intakes
Per 100 g, compared with an adult's reference intakes (2,000 kcal a day, Regulation (EU) No 1169/2011).
| Nutrient | Of reference intake |
|---|---|
| Calories(142 kcal) | 7% |
| Fat(1 g) | 1% |
| of which saturated fat(0.2 g) | 1% |
| Carbohydrates(26.8 g) | 10% |
| of which sugars(1.4 g) | 2% |
| Protein(4.3 g) | 9% |
| Salt(0.04 g) | 1% |
What the EU thresholds say
Nutrition claim thresholds from Regulation (EC) No 1924/2006, per 100 g.
- Source of protein (at least 12% of calories)
- Source of fibre (at least 3 g)
- Low fat (3 g or less)
- Low sugars (5 g or less)
- Low sodium (120 mg or less)
Cooked whole wheat couscous: frequently asked questions
Cooked whole wheat couscous: how many calories per serving?
A 180 g serving (1 Plate) has 256 kcal.
Cooked whole wheat couscous: how much protein?
Cooked whole wheat couscous contains 4.3 g of protein per 100 g, 9% of the 50 g reference intake.
Cooked whole wheat couscous: how much fibre?
Cooked whole wheat couscous provides 3.7 g of fibre per 100 g, 15% of the 25 g a day recommended by EFSA.
Cooked whole wheat couscous: how much makes 100 kcal?
100 kcal is about 70 g of this food.
More foods in this category
- Cooked rice vermicelli87 kcal
- Cooked shortcrust pastry473 kcal
- Cooked soy noodles60 kcal
- Cooked Thai rice143 kcal
- Cooked vegetable shortcrust pastry473 kcal
- Cooked white rice155 kcal
- Cooked whole wheat couscous170 kcal
- Cooked whole wheat pasta179 kcal
- Cooked whole wheat pasta173 kcal
- Cooked wild rice102 kcal
- Corn flour362 kcal
- Corn starch365 kcal
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