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whole wheat couscous.

VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeWhole grain

ALSO KNOWN AS

whole grain couscous

Recipes with whole wheat couscous + Add to pantry

SERVING

CALORIES

348

PROTEIN

13g

CARBS

70g

FAT

2.0g

FIBER

8.5g

NUTRITION PROFILE · per 100 g

Everything in this ingredient.

MACRONUTRIENTS

Calories348kcal—

Protein13g26%

Carbohydrates70g25%

Fiber8.5g30%

Sugar1.5g3%

Total fat2.0g3%

Saturated fat0.30g2%

Trans fat0g—

Cholesterol0mg0%

Water10g—

MINERALS

Sodium10mg0%

Potassium300mg6%

Calcium30mg2%

Iron2.5mg14%

Magnesium115mg27%

Phosphorus260mg21%

Zinc2.4mg22%

Copper0.40mg44%

Manganese2.0mg87%

Selenium65µg118%

VITAMINS

Vitamin A0µg0%

Vitamin C0mg0%

Vitamin D0µg0%

Vitamin E0.50mg3%

Vitamin K0.50µg0%

Thiamin (B1)0.40mg33%

Riboflavin (B2)0.10mg8%

Niacin (B3)5.0mg31%

Pantothenic acid (B5)1.0mg20%

Vitamin B60.30mg18%

Folate (B9)30µg8%

Vitamin B120µg0%

%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.

MEASUREMENT CONVERSIONS

How much is what.

1 cup173g

1 tablespoon11g

1 teaspoon3.7g

1 oz28.4g

1 lb453.6g

1 ml133g

1 liter750g

HEALTH BENEFITS

Why eat it.

✓High in dietary fiber which aids in healthy digestion
✓Excellent source of selenium, a powerful antioxidant
✓Provides plant-based protein for muscle maintenance
✓Lower glycemic index than refined white couscous
✓Contains essential B-vitamins for energy metabolism

COOKING TIPS

In the kitchen.

1Use a 1:1 ratio of boiling liquid to dry couscous for a firm texture
2Toast the dry grains in a little olive oil before adding water for a nuttier flavor
3Always fluff with a fork after steaming to prevent clumping

STORAGE

Keep it fresh.

Store in an airtight container in a cool, dark, and dry pantry
Can be kept in the refrigerator or freezer to prevent the natural oils from going rancid
Keep away from moisture to prevent mold growth

RECIPES