Couscous, dry

Plant foods · Grains · Cereal grains & pasta

g
Macronutrients 64 / 100 How is this scored?

Composition

Energy

Protein 12.8 g · 51 kcal/100g
Fat 0.6 g · 6 kcal/100g
Carbs 77.4 g · 310 kcal/100g
Fiber 5.0 g
Water 9 g
Total energy 376 kcal

Energy is predominantly from carbs (85%); EFSA recommends 45–60% for a balanced diet

Fat quality 64 / 100 How is this scored?
Total fat
0.6g
Saturated
0.1g
Monounsat.
0.1g
Polyunsat.
0.3g
Omega-6
0.24g

Saturated fat is 0.3% of energy, within the WHO limit of 10%.

Protein quality 43 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 100%
Lysine 43%
Methionine + Cysteine 100%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 100%

Limiting amino acid is Lysine (43% of FAO reference). Combining with complementary protein sources raises the overall score.

Micronutrients 49 / 100 How is this scored?

Vitamins

Vitamin A 0 µg
Vitamin C 0.0 mg
Vitamin D 0.0 µg
Thiamin (B1) 0.16 mg
Riboflavin (B2) 0.08 mg
Niacin (B3) 3.5 mg
Pantothenic (B5) 1.2 mg
Vitamin B6 0.11 mg
Folate (B9) 20 µg
Vitamin B12 0.00 µg

Minerals

Calcium 24 mg
Iron 1.1 mg
Magnesium 44 mg
Phosphorus 170 mg
Potassium 166 mg
Sodium 10 mg
Zinc 0.8 mg
Copper 0.25 mg
Manganese 0.78 mg

Notable source of Manganese (39% of EU NRV per 100 g). Score averages coverage across 18 tracked nutrients.