Protein in Couscous: How Much per 100g and per Portion
Cooked, plain couscous provides 7.2g of protein per 100g. As a carbohydrate source, it offers 4.0g of protein for every 100 kcal consumed. A 200g portion contains 14.4g of protein, making it a useful contributor to a meal’s total protein count, though not a primary protein source on its own.
CoFID 11-902 · Couscous, plain, cooked
What the numbers say
- Protein per calorie. Couscous provides 4.0g of protein for every 100 kcal. Protein accounts for 16% of its total energy, with the majority coming from carbohydrates.
- Low in fat and sugar. According to UK front-of-pack nutritional labelling, plain cooked couscous is classified as ‘low’ in fat, saturated fat, sugars, and salt.
- Source of fibre. A 100g amount of cooked couscous contains 2.2g of dietary fibre. A larger 250g portion provides 5.5g of fibre.
- Contribution to reference intake. Per 100g, cooked couscous supplies 14% of the UK’s reference intake for protein for an average adult.
Couscous macros per 100g
| Per 100g | Amount | % RI | Colour |
|---|---|---|---|
| Energy | 178 kcal 759 kJ |
9% | – |
| Protein | 7.2g | 14% | – |
| Fat | 1g | 1% | low |
| of which saturates | 0.2g | 1% | low |
| Carbohydrate | 37.5g | 14% | – |
| of which sugars | 1g | 1% | low |
| Fibre | 2.2g | – | – |
| Salt | 0.01g | 0% | low |
% RI is the share of the adult reference intake used on UK food labels (protein 50g, energy 2,000 kcal). Label colour applies the FSA front-of-pack bands for fat, saturates, sugars and salt per 100g. “Trace” means CoFID reports only a trace amount.
Protein in couscous by amount
| Amount | Protein | kcal | Carbs | Fat |
|---|---|---|---|---|
| 150g | 10.8g | 267 | 56.2g | 1.5g |
| 200g | 14.4g | 356 | 75g | 2g |
| 250g | 18g | 445 | 93.8g | 2.5g |
Example amounts for comparison, not recommended portions. Weigh your own serving.
Amount of couscous for 20g or 30g of protein
- To get 20g of protein from couscous alone, you would need a 278g portion, which also contains 494 kcal and over 100g of carbohydrates.
- Reaching a 30g protein target requires a much larger amount of 417g of cooked couscous, providing 742 kcal and 156g of carbohydrates.
- As couscous is primarily a carbohydrate source, it is best paired with a dedicated protein source to build a high-protein meal.
How it compares with other grain foods
Among the 17 grain foods on this site, cooked couscous ranks 8th for protein content per 100g. However, its protein-per-calorie score is more favourable, ranking 4th in the same group. Its 7.2g of protein per 100g is higher than that of wholewheat spaghetti (5.2g) and crumpets (6.9g). It has less protein by weight than breads like white bread (8.7g) and wholemeal bread (9.4g). When comparing protein density, its 4.0g per 100 kcal is slightly better than white bread (3.7g) but less than wholemeal bread (4.3g).
| Per 100g | Protein | kcal | Protein per 100 kcal |
|---|---|---|---|
| Couscous | 7.2g | 178 | 4g |
| Wholewheat Spaghetti | 5.2g | 134 | 3.9g |
| White Bread | 8.7g | 236 | 3.7g |
| Crumpets | 6.9g | 207 | 3.3g |
| Wholemeal Bread | 9.4g | 217 | 4.3g |
Quick answers
How much protein is in 150g of cooked couscous?
A 150g amount of plain, cooked couscous contains 10.8g of protein, along with 56.2g of carbohydrates and 267 kcal.
Is couscous a good source of protein for fitness?
Couscous contributes a moderate amount of protein, with 7.2g per 100g. While useful, it is primarily a carbohydrate source, and you would need to eat a very large amount (278g) to get 20g of protein.
Is couscous high in fat or sugar?
No, based on UK front-of-pack traffic light labels, plain cooked couscous is rated ‘low’ for fat, saturated fat, sugars, and salt.
When to speak to a GP or dietitian
- This food contains cereals containing gluten, one of the 14 allergens that UK food law requires to be declared. If you have coeliac disease or a wheat allergy, follow the plan from your GP or allergy clinic and check labels on the products you buy.
- If tracking protein or calories starts to feel stressful or takes over your day, talk to your GP. Our safety note lists support services.