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Nutrients in 100 grams of Dry Couscous

Couscous, dry.

Macros Ratio

Protein Fat Carbs
14%
2%
84%
100 g ▼

Macro Nutrients

Dry Couscous
Energy376 kcal
13%
Dry Couscous have 376 kcal of Energy per 100 grams, which is 13% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat0.64 g
0.66%
Dry Couscous have 0.64 g of Fat per 100 grams, which is 0.66% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.12 g
0.37%
Dry Couscous have 0.117 g of Saturated Fat per 100 grams, which is 0.37% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.012 g
0.75%
Dry Couscous have 0.012 g of Omega 3 per 100 grams, which is 0.75% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.24 g
1.4%
Dry Couscous have 0.24 g of Omega 6 per 100 grams, which is 1.4% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Dry Couscous have 0 mg of Cholesterol per 100 grams, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate77.4 g
59.6%
Dry Couscous have 77.43 g of Carbohydrate per 100 grams, which is 59.6% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
No information available
Fructose
NA
≤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
NA
No information available
Sucrose
NA
No information available
Fiber5 g
13%
Dry Couscous have 5 g of Fiber per 100 grams, which is 13% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein12.8 g
22.8%
Dry Couscous have 12.76 g of Protein per 100 grams, which is 22.8% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Dry Couscous
Vitamin A0 μg
0%
RAE, retinol activity equivalents
Dry Couscous have 0 μg of Vitamin A per 100 grams, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.16 mg
13.6%
Thiamine
Dry Couscous have 0.163 mg of Vitamin B1 per 100 grams, which is 13.6% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.078 mg
6%
Riboflavin
Dry Couscous have 0.078 mg of Vitamin B2 per 100 grams, which is 6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B33.5 mg
22%
Niacin, nicotinic acid, niacinamide
Dry Couscous have 3.49 mg of Vitamin B3 per 100 grams, which is 22% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.24 mg
25%
Pantothenic acid
Dry Couscous have 1.24 mg of Vitamin B5 per 100 grams, which is 25% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.11 mg
8.46%
Pyridoxine
Dry Couscous have 0.11 mg of Vitamin B6 per 100 grams, which is 8.46% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B920 μg
5%
Folates and Folic Acid
Dry Couscous have 20 μg of Vitamin B9 per 100 grams, which is 5% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Dry Couscous have 0 μg of Vitamin B12 per 100 grams, 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
0%
Ascorbic acid
Dry Couscous have 0 mg of Vitamin C per 100 grams, which is 0% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Dry Couscous have 0 IU of Vitamin D per 100 grams, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E
NA
Tocopherols and Tocotrienols
No information available
Vitamin K
NA
Phytomenadione or phylloquinone
No information available

Minerals

Dry Couscous
Calcium24 mg
2.4%
Dry Couscous have 24 mg of Calcium per 100 grams, which is 2.4% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.25 mg
27.4%
Dry Couscous have 0.247 mg of Copper per 100 grams, which is 27.4% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron1.08 mg
13.5%
Dry Couscous have 1.08 mg of Iron per 100 grams, which is 13.5% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium44 mg
10.5%
Dry Couscous have 44 mg of Magnesium per 100 grams, which is 10.5% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.78 mg
34%
Dry Couscous have 0.78 mg of Manganese per 100 grams, which is 34% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus170 mg
24.3%
Dry Couscous have 170 mg of Phosphorus per 100 grams, which is 24.3% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium166 mg
4.9%
Dry Couscous have 166 mg of Potassium per 100 grams, which is 4.9% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium
NA
No information available
Sodium10 mg
0.67%
Dry Couscous have 10 mg of Sodium per 100 grams, which is 0.67% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.83 mg
7.55%
Dry Couscous have 0.83 mg of Zinc per 100 grams, which is 7.55% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water8.56 g
0.23%
Dry Couscous have 8.56 g of Water per 100 grams, which is 0.23% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 100 grams of Dry Couscous:
Minerals in 100 grams of Dry Couscous:
Macronutrients in 100 grams of Dry Couscous:



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