Plant Source
May lack some essential amino acids. Good to pair with variety.
Raw Couscous
Raw Couscous (Raw) contains 12.8g of protein per 100g, with 0.6g fat, 77.4g carbohydrates, and 376 calories. This makes it a moderate protein source. Source: USDA FoodData Central.
USDA FoodData Central #169699 · Data as of Jan 2026 · All values per 100g
Couscous, dry
Low FatHigh Fiber
| Nutrient | Amount per 100g |
|---|---|
| Protein | 12.8 g |
| Calories | 376 kcal |
| Total fat | 0.6 g |
| Carbohydrates | 77.4 g |
| Saturated fat | 0.117 g |
| Cholesterol | 0 mg |
| Fiber | 5 g |
| Sodium | 10 mg |
| Potassium | 166 mg |
How protein-efficient is Raw Couscous?
Protein Energy
Low Protein14%
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.
What is the fat, cholesterol and electrolyte 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.
Raw
12.8g
Cooked
3.8g
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Source: USDA FoodData Central
Verified: 2026-01-05