Nutrients in 7 ounces of Dry Couscous

Couscous, dry.

dried

Macros Ratio

Protein Fat Carbs

14%

84%

7 oz ▼

Macro Nutrients

Dry Couscous

Energy746 kcal

25.7%

Dry Couscous have 746.15884 kcal of Energy per 7 ounces, which is 25.7% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.27 g

1.3%

Dry Couscous have 1.2700576 g of Fat per 7 ounces, which is 1.3% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.23 g

0.73%

Dry Couscous have 0.232182405 g of Saturated Fat per 7 ounces, which is 0.73% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.024 g

1.5%

Dry Couscous have 0.02381358 g of Omega 3 per 7 ounces, which is 1.5% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.48 g

2.8%

Dry Couscous have 0.4762716 g of Omega 6 per 7 ounces, which is 2.8% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Dry Couscous have 0 mg of Cholesterol per 7 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate154 g

118%

Dry Couscous have 153.65712495 g of Carbohydrate per 7 ounces, which is 118% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

No information available

Fructose

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

No information available

Glucose

No information available

Sucrose

No information available

Fiber9.92 g

26%

Dry Couscous have 9.922325 g of Fiber per 7 ounces, which is 26% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein25.3 g

45.2%

Dry Couscous have 25.3217734 g of Protein per 7 ounces, which is 45.2% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Dry Couscous

Vitamin A0 μg

RAE, retinol activity equivalents

Dry Couscous have 0 μg of Vitamin A per 7 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.32 mg

27%

Thiamine

Dry Couscous have 0.323467795 mg of Vitamin B1 per 7 ounces, which is 27% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.15 mg

12%

Riboflavin

Dry Couscous have 0.15478827 mg of Vitamin B2 per 7 ounces, which is 12% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B36.93 mg

43.3%

Niacin, nicotinic acid, niacinamide

Dry Couscous have 6.92578285 mg of Vitamin B3 per 7 ounces, which is 43.3% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52.46 mg

49.2%

Pantothenic acid

Dry Couscous have 2.4607366 mg of Vitamin B5 per 7 ounces, which is 49.2% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.22 mg

16.8%

Pyridoxine

Dry Couscous have 0.21829115 mg of Vitamin B6 per 7 ounces, which is 16.8% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B939.7 μg

9.92%

Folates and Folic Acid

Dry Couscous have 39.6893 μg of Vitamin B9 per 7 ounces, which is 9.92% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Dry Couscous have 0 μg of Vitamin B12 per 7 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C0 mg

Ascorbic acid

Dry Couscous have 0 mg of Vitamin C per 7 ounces, which is 0% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Dry Couscous have 0 IU of Vitamin D per 7 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E

Tocopherols and Tocotrienols

No information available

Vitamin K

Phytomenadione or phylloquinone

No information available

Minerals

Dry Couscous

Calcium47.6 mg

4.76%

Dry Couscous have 47.62716 mg of Calcium per 7 ounces, which is 4.76% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.49 mg

54.5%

Dry Couscous have 0.490162855 mg of Copper per 7 ounces, which is 54.5% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron2.14 mg

26.8%

Dry Couscous have 2.1432222 mg of Iron per 7 ounces, which is 26.8% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium87.3 mg

20.8%

Dry Couscous have 87.31646 mg of Magnesium per 7 ounces, which is 20.8% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.55 mg

67.3%

Dry Couscous have 1.5478827 mg of Manganese per 7 ounces, which is 67.3% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus337 mg

48%

Dry Couscous have 337.35905 mg of Phosphorus per 7 ounces, which is 48% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium329 mg

9.7%

Dry Couscous have 329.42119 mg of Potassium per 7 ounces, which is 9.7% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium

No information available

Sodium20 mg

1.32%

Dry Couscous have 19.84465 mg of Sodium per 7 ounces, which is 1.32% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.65 mg

15%

Dry Couscous have 1.64710595 mg of Zinc per 7 ounces, which is 15% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water17 g

0.46%

Dry Couscous have 16.9870204 g of Water per 7 ounces, which is 0.46% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 7 ounces of Dry Couscous:

7 ounces of Dry Couscous is an excellent source of Vitamin B1, Vitamin B3 and Vitamin B5.
It has a good amount of Vitamin B2, Vitamin B6 and Vitamin B9.
It has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.

Minerals in 7 ounces of Dry Couscous:

7 ounces of Dry Couscous is an excellent source of Copper, Iron, Magnesium, Manganese and Phosphorus.
It has a good amount of Potassium and Zinc.
It also has some Calcium.
The product has trace amounts of Sodium.

Macronutrients in 7 ounces of Dry Couscous:

7 ounces of Dry Couscous has outstanding amounts of Carbohydrate.
It is an excellent source of Fiber and Protein.
It also has some Omega 6.
The product has trace amounts of Fat, Saturated Fat and Omega 3.

Compare Dry Couscous with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 7 ounces of Dry Couscous

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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