Couscous, Dry

Serving Size 1 cup

Nutritional Value and Analysis

Couscous, Dry with a serving size of 1 cup has a total of 650.48 calories with 1.11 grams of fat. The serving size is equivalent to 173 grams of food and contains 9.99 calories from fat. This item is classified as cereal grains and pasta foods.

This food is a good source of valine, histidine, protein, fiber, copper, manganese, niacin, pantothenic acid, tryptophan, threonine, isoleucine, leucine and phenylalanine but is high in energy. Couscous, Dry is a low fat food because it contains less than 3 grams of fat per serving.

Valine 60% of DV

A serving of 173 grams of couscous, dry has 60% of the recommended daily needs of valine.

Histidine 49% of DV

A serving of 173 grams of couscous, dry has 49% of the recommended daily needs of histidine.

Protein 43% of DV

A serving of 173 grams of couscous, dry has 43% of the recommended daily needs of protein.

Energy 33% of DV

A serving of 173 grams of couscous, dry has 33% of the recommended daily intake of energy.

Fiber 35% of DV

A serving of 173 grams of couscous, dry has 35% of the recommended daily needs of fiber.

Copper 48% of DV

A serving of 173 grams of couscous, dry has 48% of the recommended daily needs of copper.

Manganese 59% of DV

A serving of 173 grams of couscous, dry has 59% of the recommended daily needs of manganese.

Niacin 38% of DV

A serving of 173 grams of couscous, dry has 38% of the recommended daily needs of niacin.

Pantothenic Acid 43% of DV

A serving of 173 grams of couscous, dry has 43% of the recommended daily needs of pantothenic acid.

Tryptophan 85% of DV

A serving of 173 grams of couscous, dry has 85% of the recommended daily needs of tryptophan.

Threonine 45% of DV

A serving of 173 grams of couscous, dry has 45% of the recommended daily needs of threonine.

Isoleucine 69% of DV

A serving of 173 grams of couscous, dry has 69% of the recommended daily needs of isoleucine.

Leucine 54% of DV

A serving of 173 grams of couscous, dry has 54% of the recommended daily needs of leucine.

Phenylalanine 50% of DV

A serving of 173 grams of couscous, dry has 50% of the recommended daily needs of phenylalanine.

Amount Per Serving
Calories 650.48		Calories from Fat 10
% Daily Value*
Total Fat 1.1g		2%
	Saturated Fat 0.2g	1%
	Trans Fat 0g
Cholesterol 0mg		0%
Sodium 17.3mg		1%
Total Carbohydrate 134g		45%
	Dietary Fiber 8.7g	35%
	Sugars 0g
Protein 22g

Vitamin A 0%	Vitamin C 0%
Calcium 3%	Iron 10%

* Percent Daily Values are based on a 2,000 calorie diet.

Vitamins

Nutrient	Amount	DV %
Vitamin A	0 IU	0%
→ Vitamin A, RAE	0 µg	0%
Vitamin B-12	0 µg	0%
Vitamin B-6	0.19 mg	11%
Vitamin C	0 mg	0%
Vitamin D	0 IU	0%

Vitamins are organic compounds required by your body to grow and develop normally. A balanced diet with a variety of foods is the best way to get the 13 different vitamins that your body requires.

Carbohydrates

Nutrient	Amount	DV %
Carbohydrate	133.95 g	45%
Fiber	8.65 g	35%

Carbohydrates, also known as carbs, saccharides, sugars or starches are the most abundant food source and a key form of energy for your body. Once ingested your body transforms carbohydrates into glucose which is used by your body as an energy source for your cells, tissues and organs.

Fats & Fatty Acids

Nutrient	Amount	DV %
Fat	1.11 g	2%
Saturated Fats	0.2 g	1%
→ Myristic Acid	0 g	-
→ Palmitic Acid	0.19 g	-
→ Stearic Acid	0.01 g	-
Monounsaturated Fats	0.15 g	-
→ Palmitoleic Acid	0 g	-
→ Oleic Acid	0.15 g	-
Polyunsaturated Fats	0.44 g	-
→ Linolenic Acid (18:2)	0.42 g	-
→ Linolenic Acid (18:3)	0.02 g	-

Fat is important in your diet because it gives you energy and helps your body absorb vitamins. Fat is stored in your body in the form of fatty acids. Fatty acids are classified in three different types or families: saturated, monounsaturated and polyunsaturated.

Proteins & Amino Acids

Nutrient	Amount	DV %
Protein	22.07 g	43%
→ Alanine	0.65 g	-
→ Arginine	0.81 g	-
→ Aspartic acid	0.9 g	-
→ Cystine	0.62 g	-
→ Glutamic acid	7.96 g	-
→ Glycine	0.7 g	-
→ Histidine	0.45 g	49%
→ Isoleucine	0.85 g	69%
→ Leucine	1.51 g	54%
→ Lysine	0.42 g	17%
→ Methionine	0.34 g	27%
→ Phenylalanine	1.07 g	50%
→ Proline	2.43 g	-
→ Serine	1.04 g	-
→ Threonine	0.58 g	45%
→ Tryptophan	0.28 g	85%
→ Tyrosine	0.58 g	24%
→ Valine	0.94 g	60%

Proteins are present in every cell of your body and are crucial to build and maintain your bones, muscles and skin. Sources of proteins include meat, dairy products, nuts, beans and some grains. It is important to eat foods with the appropriate amount of dietary protein every day because your body does not store protein in the same way fats and carbohydrates are stored.

Minerals

Nutrient	Amount	DV %
Calcium	41.52 mg	3%
Copper	0.43 mg	48%
Iron	1.87 mg	10%
Magnesium	76.12 mg	18%
Manganese	1.35 mg	59%
Phosphorus	294.1 mg	24%
Potassium	287.18 mg	6%
Sodium	17.3 mg	1%
Zinc	1.44 mg	13%

Minerals are chemical elements required by your body to grow and stay healthy. There are two kinds of minerals: macrominerals and trace minerals. Macrominerals are needed by your body needs in larger amounts, while trace minerals are needed by your body in small amounts.

Sterols

Nutrient	Amount	DV %
Cholesterol	0 mg	0%

Cholesterol is a fat like chemical compound that your body requires to build cell membranes and to produce vitamin D and hormones like estrogen and testosterone. Although your body makes all the cholesterol it needs, this nutrient is commonly found in foods like meat, eggs and cheese.

Miscellaneous

Nutrient	Amount	DV %
Ash	1.07 g	-
Water	14.81 g	-

Calories Burn off Time

How long would it take to burn off Couscous, Dry with 650.48calories? A brisk walk for 141 minutes, jogging for 66 minutes, or hiking for 108 minutes will help your burn off the calories in couscous, dry.

Burn off time varies based on your weight, physical activity and exercise intensity. The following physical activity table contains an estimated burn off time for a person weighting 154 lbs.

Physical Activity	Burn Off Time
Bicycling - 10 mph or less	136 minutes
Dancing	118 minutes
Golfing	118 minutes
Hiking	108 minutes
Light Gardening	118 minutes
Stretching	217 minutes
Walking - 3.5 mph	141 minutes
Weight Training - light workout	181 minutes
Aerobics	81 minutes
Basketball	89 minutes
Bicycling - 10 mph or more	66 minutes
Running - 5 mph	66 minutes
Swimming	77 minutes
Walking - 4.5 mph	86 minutes
Weight Training - vigorous workout	89 minutes

Similar Food Items to Couscous, Dry

Name	Calories	Total Fat	Proteins	Carbohydrates
Cornmeal, Degermed, Enriched, Yellow	370	1.75g	7.11g	79.45g
Cornmeal, Whole-grain, Yellow	362	3.59g	8.12g	76.89g
Cornmeal, Yellow, Self-rising, Bolted, Plain, Enriched	334	3.4g	8.28g	70.28g
Cornmeal, Yellow, Self-rising, Bolted, With Wheat Flour Added, Enriched	348	2.85g	8.41g	73.43g
Cornmeal, Yellow, Self-rising, Degermed, Enriched	355	1.72g	8.41g	74.79g
Cornstarch	381	0.05g	0.26g	91.27g
Couscous, Cooked	112	0.16g	3.79g	23.22g

Footnotes

Percent daily values are based on a 2,000 calorie reference diet. Factors like age, gender and level of physical activity may affect your daily required values.
Nutrition data based on the USDA National Nutrient Database for Standard Reference, Release 28.
The editorial opinions regarding food value or quality in this website are given without warranty, and are not intended to replace medical advice or a nutritionist guidance.

Dietary Recommendations

A healthy eating pattern that accounts for all foods and beverages within an appropriate calorie level could help achieve and maintain a healthy weight and reduce the risk of chronic disease. Healthy eating habits include the following:

Vegetables from all subgroups, including dark, green, red and orange vegetables and also beans and peas
A variety of whole fruits
Grains with at least half of which are whole grains
Low or fat free dairy products, including milk, yogurt, cheese and/or fortified soy beverages
Protein foods, including seafood, lean meats and poultry, eggs and nuts
Oils with limited amounts of saturated fats and trans fats, added sugars, and sodium