161 %
Manganese contributes to normal energy-yielding metabolism, to the maintenance of normal bones and to the protection of cells from oxidative stress.
How many calories are in couscous?
1092kcal
in a 300 g serving
364 kcal per 100 g.
Source: UK CoFID 2021, record 11-901, 8 analysed samples. Checked 5 October 2026.
6.3 gFat
36 gProtein
11.1 gFibre
161 %Daily manganese
What’s in a 300 g serving
More than half of a serving is carbohydrate. Sugars make up 6.9 g of that.
- 6.3 gFat
- 36 gProtein
- 238 gCarbohydrate
- 11.1 gFibre
- 29.7 gWater
Above average for dishes
Couscous is 364 kcal per 100 g. The 603 dishes in this database average 180.
Couscous364
Dishes average180
Low in sugar, almost no salt
Low sugars and very low salt by UK labelling rules, per 100 g.
Sugars, per serving6.9 g
Salt, per serving0.03 g
Vitamins and minerals in couscous
Four of the 22 recorded reach the “high in” level. Manganese leads by a long way.
Show all 22 with amounts
Manganese3.2 mg, 161 %
Copper1.1 mg, 108 %
Phosphorus714 mg, 102 %
Niacin (vitamin B3)15.9 mg, 99 %
Thiamin (vitamin B1)0.84 mg, 76 %
Zinc5.4 mg, 54 %
Magnesium177 mg, 47 %
Potassium861 mg, 43 %
Iron6 mg, 43 %
Folate0.084 mg, 42 %
Chloride279 mg, 35 %
Vitamin B60.45 mg, 32 %
Pantothenic acid (vitamin B5)1.8 mg, 29 %
Selenium0.015 mg, 27 %
Biotin0.0096 mg, 19 %
Riboflavin (vitamin B2)0.18 mg, 13 %
Calcium84 mg, 11 %
Vitamin E0.39 mg, 3.3 %
Vitamin Anone recorded
Vitamin Dnone recorded
Vitamin Cnone recorded
Vitamin B12none recorded
Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”. A trace is shown as “trace” and never counts.
What couscous doesn’t give you. And where to find it.
No recorded vitamin D, vitamin C or vitamin A.
Vitamin D
0mgin couscous
Find it inBloater, grilled500 % per 100 g
Vitamin C
0mgin couscous
Find it inCherries, West Indian2150 % per 100 g
Vitamin A
0mgin couscous
Find it inLiver, calf, fried3152 % per 100 g
100 mgVitamin C, 125 %
0.075 mgSelenium, 136 %
0.00125 mgVitamin D, 25 %
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Couscous against other dishes
Per 100 g, couscous has the most manganese of the 6 here, ahead of dal dhokari.
1.1mg
0.8mg
0.7mg
0.5mg
0.3mg
0.3mg
All values per 100 g, from the same dataset. Differences are against couscous.
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Questions about couscous
What the numbers say to the questions people actually search.
How many calories are in a portion of couscous?
A typical portion (300 g, one serving) gives 1092 kcal. Per 100 g the figure is 364 kcal.
Is couscous high in manganese?
Yes. Couscous, plain, raw has 1.1 mg manganese per 100 g, 54 % of the NRV, above the 30 % threshold for a “high in” claim.
Which vitamins and minerals does couscous have most of?
By share of the daily reference intake: manganese (1.1 mg, 54 %), copper (0.36 mg, 36 %) and phosphorus (238 mg, 34 %) per 100 g.
Is couscous a good source of protein?
Couscous, plain, raw has 12 g protein per 100 g, 13 % of the energy, which meets the UK threshold for “source of protein”.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 11-901, Couscous, plain, raw, 8 analysed samples, published by Public Health England under the Open Government Licence v3.0. Main data references: LGC Nutrient survey of flours and grains 2005. 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.
More dishes
From the same group, with calories per 100 g, and the foods with the most manganese.
More dishes
Most manganese
- Nut and rice roast, mixed nuts1.5 mg
- Prawn crackers, takeaway1.5 mg
- Pesto sauce1.4 mg
- Soup, lentil29 mg
- Saffron28.4 mg
- Ginger, ground28 mg
- Manganese guide