Plant Source

May lack some essential amino acids. Good to pair with variety.

Raw Couscous

Couscous, dry

Low FatHigh Fiber

🌾

12.8g

Protein per 100g

376

Calories

0.6g

Total Fat

77.4g

Carbs

Quality Score

Protein Energy

Low Protein

14%

of calories from protein

Low. This is mostly an energy source (carbs/fats), with a little bit of protein added.

Fat Ratio

19.9

grams protein per 1g fat

Extremely Lean. Almost zero fat content.

Calories for 30g

884

calories

Very expensive. eating 884 calories for protein is like eating a whole meal's worth of energy.

Health & Recovery Profile

Heart Health

Heart Friendly

"Very low in saturated fat."

Saturated Fat (Limit)0.117g / 20g*

Cholesterol (Limit)0mg / 300mg*

Healthy Fats (Mono + Poly)0.3g / ~60g*

Beneficial fats.

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Muscle & Electrolytes

Good for Recovery

Sodium

10mg

Electrolyte

Potassium

166mg

Electrolyte

Magnesium

44mg

Recovery

Iron

1.08mg

Energy

*Electrolytes support hydration and muscle contraction.

Cooking Effect

Cooking dilutes protein by absorbing ~70% water

Compare Raw vs Cooked

Raw

12.8g

Cooked

3.8g

Similar High-Protein Foods

Cooked Couscous

Same food, different preparation

3.8g

Oat Flour (Whole)

Very similar protein content

13.2g

Raw Bulgur

Very similar protein content

12.3g

Raw Oats (Whole)

Very similar protein content

13.5g

Raw Amaranth Grain

Very similar protein content

13.6g

Source: USDA FoodData Central

Verified: 2025-12-14

View Official USDA Record