Calories per serving
| Serving | Kcal | P | F | C |
|---|---|---|---|---|
| Tablespoon, 25 g | 28 | 1.0 | 0.1 | 5.8 |
| 100 g | 112 | 3.8 | 0.2 | 23.2 |
| Side serving, 150 g | 168 | 5.7 | 0.3 | 34.8 |
| Plate, 250 g | 280 | 9.5 | 0.5 | 58.0 |
Your plate isn't the average one
The table shows average reference values. Take a photo of your plate: we will count the composition, macros and FoodMate Score of exactly your serving. Free, no sign-up, the photo is not stored.
Drop a food photo here
Or choose a file from your computer. A regular top-down photo of the plate in daylight works best.
FoodMate Score of the food
This is a score for the food on its own, by its composition per 100 g, using the same formula the app applies to a meal. On a plate with other foods the result will differ: buckwheat with vegetables scores higher than buckwheat alone.
How it changes with different cooking methods
| Version | Serving |
|---|---|
| Cooked in water | 168 kcal |
| With butter (150 g and 10 g butter) | 243 kcal |
| Salad with vegetables and olive oil | 195 kcal |
| Dry, 45 g (about 150 g cooked) | 169 kcal |
Micronutrients
Values for a standard serving, as a percentage of the daily value for an adult.
| Nutrient | Per serving | % DV |
|---|---|---|
| Selenium | 41.2 mcg | 59% |
| Manganese | 0.1 mg | 5% |
| Niacin (B3) | 1.5 mg | 8% |
How many calories are in couscous
Dry couscous has 376 kcal per 100 g: 12.8 g of protein, about 0.6 g of fat and 77 g of carbs. It is covered with boiling water at 1:1.5 and gets about 3.3 times heavier, so 100 g of cooked couscous has about 112 kcal. A 150 g side is 168 kcal, a 250 g plate 280.
How much dry couscous to use
A 150 g side takes 45 g of dry couscous, that is 169 kcal. Three heaped tablespoons are about that. A 200 ml glass holds about 160 g, 600 kcal and almost four servings. Couscous swells quickly and a lot, so it is easy to use too much: measure with a spoon or scale.
Couscous with butter, vegetables and meat
Couscous is often dressed with butter to keep the grains separate: a 10 g piece of butter turns a serving into 243 kcal. A salad of couscous, cucumber, tomato, herbs and a spoon of olive oil comes to about 130 kcal per 100 g. Moroccan couscous with stewed meat and chickpeas is 150-180 kcal per 100 g.
Couscous and bulgur
Couscous is not a grain but little pellets of semolina, basically tiny pasta. Bulgur is cracked whole wheat. So bulgur has three times more fiber, and cooked bulgur is lighter: about 83 kcal against 112. Couscous wins on speed, but bulgur or whole wheat couscous is better for fullness.
How to count your serving
Weigh the dry couscous and multiply by 3.76 or cooked by 1.12, counting butter separately. If the couscous is in a salad or with meat, take a photo in MyFoodMate AI and the app counts the whole dish.