scored 60/100
Couscous is a small, grain-based pasta made from semolina wheat, offering moderate protein and substantial complex carbohydrates with good fiber content for sustained energy and digestive health.
36.2 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 60.
Couscous originated in North Africa and is a staple across Maghrebi cuisines, made by rolling and drying moistened semolina wheat into small granules. Despite being refined, couscous retains meaningful nutritional value with 12.76g protein per 100g, making it a relatively protein-rich grain option. Its 5g of dietary fiber supports gut health and metabolic stability. The grain provides notable B-vitamins—particularly B6 (1.24mg) and niacin (3.49mg)—which are essential for energy metabolism and neurological function. Couscous is naturally low in sodium and fat, with minimal caloric density compared to whole grains, yet delivers minerals like phosphorus and magnesium important for bone health and muscular function. For longevity-focused nutrition, whole wheat couscous variants offer superior micronutrient retention compared to refined versions. The rapid cooking time and high digestibility make it an accessible carbohydrate source for active individuals, while its neutral flavor profile facilitates nutrient-dense food combinations that enhance overall meal quality.
Couscous has a moderate glycemic index; fiber slows carbohydrate digestion and glucose absorption, preventing blood sugar spikes
Insoluble fiber in couscous increases stool bulk and promotes healthy gut transit, while supporting beneficial microbiota
B6 and niacin are cofactors in enzymatic pathways for carbohydrate metabolism and neurotransmitter synthesis
Phosphorus and magnesium are structural components of bone mineral matrix and cofactors in bone mineralization
Couscous contains all essential amino acids (though lower in lysine), supporting muscle protein synthesis when combined with complementary proteins
Couscous's moderate glycemic index and sustained carbohydrate release make it ideal for midday meals to maintain stable energy through afternoon activities and prevent post-lunch fatigue
Breaks a fast
Can be consumed post-workout when paired with protein to replenish muscle glycogen, but evening consumption is acceptable if portions are moderate
Per 100 g of the default form. Bars show how much higher or lower couscou is than the average across 45 peer foods in this category. Green means a favorable direction; amber means the opposite.
Couscou is classified as a grain. Couscous is a small, grain-based pasta made from semolina wheat, offering moderate protein and substantial complex carbohydrates with good fiber content for sustained energy and digestive health.
Couscou scores 60/100 in Formulate, making it a moderate choice. Its strongest contributions come from Vitamin B6, Manganese, Copper. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 50 g serving provides about 6.4 g of protein (~13% of the 50 g daily value).
Not really. A 50 g serving provides about 2.5 g of fiber (~9% of the 28 g daily value).
In a 50 g serving, couscou is highest in Vitamin B6 (~37% DV), Manganese (~17% DV), Copper (~14% DV), Niacin (~11% DV).
Not really. A 50 g serving has about 36.2 g of net carbs (38.7 g total minus 2.5 g fiber).
Best in the midday. Couscous's moderate glycemic index and sustained carbohydrate release make it ideal for midday meals to maintain stable energy through afternoon activities and prevent post-lunch fatigue
A typical serving is around 50 g (~188 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating couscou alongside several other grain sources.
Couscou pairs nicely with: Pair with legumes (chickpeas, lentils) because they complement couscous's amino acid profile—legumes provide lysine while couscous supplies methionine, creating complete protein; Combine with olive oil and vegetables because fat-soluble vitamins (A, D, E, K) from vegetables enhance absorption and couscous's low fat content benefits from healthy lipids; Mix with turmeric and black pepper because curcumin (from turmeric) plus piperine (from pepper) enhance anti-inflammatory bioavailability; Serve with fatty fish (salmon, sardines) because omega-3s and vitamin D support mineral absorption and reduce inflammation.
Encyclopedia entries that supply the same signature nutrients couscou contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients couscoucontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.