How many calories are in cooked couscous?

A typical portion (300 g, one serving) gives 534 kcal. Per 100 g the figure is 178 kcal.

It is a source of manganese: 0.55 mg per 100 g, 28 % of the NRV, which passes the 15 % threshold for “source of” but not the 30 % needed for “high in”.

Yes. Per 100 g, folate goes from 28 mg raw to 0.013 mg cooked. Part of that is the vitamin or mineral itself changing, part is the change in water content.

By share of the daily reference intake: manganese (0.55 mg, 28 %), copper (0.21 mg, 21 %) and niacin (3.3 mg, 21 %) per 100 g.

Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 11-902, Couscous, plain, cooked, 8 analysed samples, published by Public Health England under the Open Government Licence v3.0. Main data references: Calculated from raw (11-901). Values are per 100 g of the edible part; a serving is 300 g, one serving, the usual UK portion for dishes. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 603 dishes kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample, and where no illustration of the exact food exists the nearest one is shown (here: Dry Couscous). Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.