Couscous, cooked

Plant foods · Grains · Cereal grains & pasta

g
Macronutrients 59 / 100 How is this scored?

Composition

Energy

Protein 3.8 g · 15 kcal/100g
Fat 0.2 g · 1 kcal/100g
Carbs 23.2 g · 93 kcal/100g
Fiber 1.4 g
Water 73 g
Total energy 112 kcal

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

Fat quality 65 / 100 How is this scored?
Total fat
0.2g
Saturated
0.0g
Monounsat.
0.0g
Polyunsat.
0.1g
Omega-6
0.06g

Saturated fat is 0.2% 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 18 / 100 How is this scored?

Vitamins

Vitamin A 0 µg
Vitamin C 0.0 mg
Vitamin D 0.0 µg
Vitamin E 0.1 mg
Vitamin K 0 µg
Thiamin (B1) 0.06 mg
Riboflavin (B2) 0.03 mg
Niacin (B3) 1.0 mg
Pantothenic (B5) 0.4 mg
Vitamin B6 0.05 mg
Folate (B9) 15 µg
Vitamin B12 0.00 µg

Minerals

Calcium 8 mg
Iron 0.4 mg
Magnesium 8 mg
Phosphorus 22 mg
Potassium 58 mg
Sodium 5 mg
Zinc 0.3 mg
Copper 0.04 mg
Manganese 0.08 mg
Selenium 27.5 µg

Notable source of Selenium (50% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.