Couscous has a medium glycemic index of 65 (typical range 60 to 70). A serving of 1 oz, dry, yields (86 g) has a glycemic load of 12, which is medium. Per 100 g it provides 112 calories, 3.8 g protein, 23.2 g carbohydrate (1.4 g fiber, 0.1 g sugars) and 0.2 g fat.
Serving used for glycemic load: 1 oz, dry, yields (86 g).
| Nutrient | Per 100 g | Per serving |
|---|---|---|
| Calories | 112 kcal | 96 kcal |
| Protein | 3.8 g | 3.3 g |
| Carbohydrate | 23.2 g | 20 g |
| Fiber | 1.4 g | 1.2 g |
| Sugars | 0.1 g | 0.1 g |
| Fat | 0.2 g | 0.1 g |
| Saturated fat | 0 g | 0 g |
| Sodium | 5 mg | 4 mg |
| Potassium | 58 mg | 50 mg |
Other grains with a lower glycemic load per serving:
| Food | GI | GL / serving |
|---|---|---|
| Teff | 57 | 10 |
| Hulled Barley | 25 | 6 |
Couscous has a glycemic index of 65, which is medium (low is 55 or under, high is 70 or over). The glycemic load of a 1 oz, dry, yields (86 g) serving is 12, which is medium.
Glycemic load is the better guide, because it accounts for portion size. A serving of couscous has a glycemic load of 12 (medium). Eating it with protein, fat or fiber slows absorption further. This is general information, not medical advice; people with diabetes should follow their clinician's guidance.
Couscous has 112 calories per 100 g, and about 96 calories in a 1 oz, dry, yields (86 g) serving.
Couscous is NOVA group 1: unprocessed or minimally processed.
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Open the free web appGlycemic index: NutriOptio's reference table, compiled from the University of Sydney GI database and the international tables of glycemic index and glycemic load; the range reflects variation across studies, ripeness and preparation. Nutrition: USDA FoodData Central, SR Legacy, “Couscous, cooked” (FDC 169700). Glycemic load = GI × available carbohydrate (carbohydrate minus fiber) per serving ÷ 100. Nutri-Score computed with the 2017 general-food algorithm. NOVA group 1 follows from the NOVA definition: a whole food, only cleaned, dried or cooked.
General information, not medical advice.
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