17 Fit Food calories Grains, legumes and flour
Couscous calories and nutrition facts
Per 100 g: 112 kcal — 3.8 g protein, 0.16 g fat and 21.8 g carbs.
Tiny pellets of durum wheat semolina, couscous is steamed over a simmering stew in North Africa and simply soaked in boiling stock for a quick side in British kitchens. It swells as it absorbs liquid, so dry couscous at about 376 kcal per 100 g becomes around 112 once cooked, and the wetter the result, the lower the figure. Cooked couscous is rich in selenium.
- Source of protein
- Fat-free
- Salt-free
- High in selenium
- Protein 14%
- Fat 1%
- Carbs 78%
- Other 7%
In everyday portions
- Typical serving · 180 g 202 kcal
- 100 kcal is 90 g this much of it gives 100 kcal
- Energy density Low 1.1 kcal per gram: the lower it is, the more food you get for the same calories
All the variants
How the calories and macros change with the variety and the cooking. Values per 100 g.
| Variant | Kcal | Protein | Fat | Carbs |
|---|---|---|---|---|
| Cooked | 112 | 3.8 | 0.16 | 21.8 |
| Dry | 376 | 12.8 | 0.64 | 72.4 |
| Durum, cooked | 157 | 4.6 | 1 | 31 |
Nutrition per 100 g
The percentage is the share of an adult’s daily reference intake set by the EU (Regulation 1169/2011).
Cooked
Energy and macros
- Energy 112 kcal 6%
- Protein 3.8 g 8%
- Fat 0.16 g <1%
- Carbs available, without fibre 21.8 g 8%
- Fibre 1.4 g
- Salt 0.01 g <1%
Where the calories come from
- Protein 14%
- Fat 1%
- Carbs 78%
- Other 7%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 0 µg 0%
- Vitamin D 0 µg 0%
- Vitamin E 0.13 mg 1%
- Vitamin K 0.1 µg <1%
- Vitamin C 0 mg 0%
- Vitamin B1 (thiamin) 0.063 mg 6%
- Vitamin B2 (riboflavin) 0.027 mg 2%
- Vitamin B3 (niacin) 0.983 mg 6%
- Vitamin B5 (pantothenic acid) 0.371 mg 6%
- Vitamin B6 0.051 mg 4%
- Folate (B9) 15 µg 8%
- Vitamin B12 0 µg 0%
- Choline 3.3 mg
Minerals
- Potassium 58 mg 3%
- Calcium 8 mg 1%
- Phosphorus 22 mg 3%
- Magnesium 8 mg 2%
- Iron 0.38 mg 3%
- Zinc 0.26 mg 3%
- Copper 0.041 mg 4%
- Manganese 0.084 mg 4%
- Selenium 27.5 µg 50%
- Iodine 0 µg 0%
- Sodium 5 mg <1%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- Source of protein
- Fat-free
- Salt-free
- High in selenium
Dry
Energy and macros
- Energy 376 kcal 19%
- Protein 12.8 g 26%
- Fat 0.64 g <1%
- Carbs available, without fibre 72.4 g 28%
- Fibre 5 g
- Salt 0.03 g <1%
Where the calories come from
- Protein 14%
- Fat 2%
- Carbs 77%
- Other 8%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 0 µg 0%
- Vitamin D 0 µg 0%
- Vitamin E 0.13 mg 1%
- Vitamin K no data
- Vitamin C 0 mg 0%
- Vitamin B1 (thiamin) 0.163 mg 15%
- Vitamin B2 (riboflavin) 0.078 mg 6%
- Vitamin B3 (niacin) 3.5 mg 22%
- Vitamin B5 (pantothenic acid) 1.2 mg 21%
- Vitamin B6 0.11 mg 8%
- Folate (B9) 20 µg 10%
- Vitamin B12 0 µg 0%
- Choline no data
Minerals
- Potassium 166 mg 8%
- Calcium 24 mg 3%
- Phosphorus 170 mg 24%
- Magnesium 44 mg 12%
- Iron 1.1 mg 8%
- Zinc 0.83 mg 8%
- Copper 0.247 mg 25%
- Manganese 0.78 mg 39%
- Selenium 5 µg 9%
- Iodine 0 µg 0%
- Sodium 10 mg <1%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- Source of protein
- Source of fibre
- Low fat
- Very low salt
- High in manganese
- Source of copper
- Source of phosphorus
- Source of vitamin B3
- Source of vitamin B5
Durum, cooked
Energy and macros
- Energy 157 kcal 8%
- Protein 4.6 g 9%
- Fat 1 g 1%
- Carbs available, without fibre 31 g 12%
- Fibre 2.3 g
- Salt <0.01 g <1%
Where the calories come from
- Protein 12%
- Fat 6%
- Carbs 82%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 1.1 µg <1%
- Vitamin D 0 µg 0%
- Vitamin E 0.04 mg <1%
- Vitamin K 0.4 µg <1%
- Vitamin C 0.25 mg <1%
- Vitamin B1 (thiamin) 0.064 mg 6%
- Vitamin B2 (riboflavin) 0.005 mg <1%
- Vitamin B3 (niacin) 0.24 mg 2%
- Vitamin B5 (pantothenic acid) 0.32 mg 5%
- Vitamin B6 0.43 mg 31%
- Folate (B9) 12.4 µg 6%
- Vitamin B12 0 µg 0%
- Choline no data
Minerals
- Potassium 110 mg 6%
- Calcium 15 mg 2%
- Phosphorus 73 mg 10%
- Magnesium 19 mg 5%
- Iron 0.53 mg 4%
- Zinc 0.57 mg 6%
- Copper 0.16 mg 16%
- Manganese 0.31 mg 16%
- Selenium 10 µg 18%
- Iodine 10 µg 7%
- Sodium 2.5 mg <1%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- Low fat
- Salt-free
- High in vitamin B6
- Source of selenium
- Source of copper
- Source of manganese
Grains, legumes and flour
Among grains, legumes and flours
The category in the 17 Fit catalog: 157 foods. Compared per 100 g.
- 85% Fewer calories than 85% of grains, legumes and flours.
- 88% More selenium than 88% of grains, legumes and flours.
Similar in composition
The foods with the nearest calories and macros.
- Millet 119 kcal
- Buckwheat 92 kcal
- Pearl barley 123 kcal
- Baked beans 94 kcal
- Rice 130 kcal
- Kidney beans 127 kcal
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Where these numbers come from
USDA FoodData Central (SR Legacy, USA), code 169700.
The vitamins and minerals it lacked come from CoFID (United Kingdom).
Carbs are available carbohydrates, without fibre, as on EU labels.