Couscous groats – calories, nutritional values ​​and curiosities

Couscous groats are especially prepared in the Maghreb countries (Morocco, Algeria and Tunisia) – from there, moreover, its name originates, which means broken, broken. Couscous is a product of the kasha industry that combines the features of pasta and groats, but also the name of the dish prepared from it. As a groats, it is obtained from durum wheat. As a dish (traditional dish of Moroccan cuisine), couscous is topped with a sauce with vegetables and meat (eg mutton, lamb or chicken). 

In ancient times, couscous was made by smashing wheat grains in mills, during which the couscous was a waste of grinding the proper grain. Currently, couscous is the result of using technology and passing it through a special molding machine and it is a mixture of wheat flour, water and possibly additives (eg stabilizing substances). We know couscous groats as characteristic small, yellow granules. 


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Couscous groats – nutritional and healing properties 

In dry cereal couscous (100 g), you can find slightly more than 370 calories (kcal), but after cooking, the amount of energy, of course, due to water decreases significantly. Prepared couscous in 100 grams has about 112 calories (kcal). 

Couscous is a good source of vitamin B9; by consuming it, we prevent anemia and the development of atherosclerosis. In addition, in the couscous you can find other B vitamins, whose couscous is a good source – B1, B3 (PP) and B5. Thanks to the groats, you therefore provide the body with vitamins responsible for the healthy appearance of your hair, skin and nails, take care of the nervous system and proper metabolism. 

In couscous you can also find a lot of valuable minerals, including magnesium, phosphorus, zinc, copper and manganese. This makes porridge great for people with anemia. In addition, her regular intake may also relieve the symptoms of premenstrual syndrome. The groats should eat as often as the people working mentally – the magnesium contained in it improves concentration. Thanks to the high content of zinc, manganese and copper, you take care of the body’s immunity. Couscous is a very good source of selenium – an element essential for the functioning of the immune system and thyroid. Together with other antioxidants, it protects the heart against free radicals, helps in the fight against depression, fatigue and excessive nervousness. 

Couscous is easily digestible, which is why it is suitable for everyone who does not want their meals to burden the digestive system. It can be consumed by pregnant women and the elderly, because it does not irritate the stomach. Couscous also contains a lot of dietary fiber. 

Comparison of calories and nutritional values ​​of couscous – uncooked (dry) and cooked 

The values ​​per 100 g of the product 

Ingredient of uncooked couscous 

Cooked couscous 

Calories (energy value) 376 kcal / 1573 kJ 

112 kcal / 469 kJ 

Protein 12.76 g 

Total fat 0.64 g 

Carbohydrates 77.43 g 

Dietary fiber 5 g 

Calcium 24 mg 

Iron 1.08 mg 

Magnesium 44 mg 

The use of couscous in the kitchen 

Couscous is a great option for those who do not have time to cook – you do not even need to pour it into the pot, just measure the right amount of groats, put in a bowl and pour hot water over the level of groats. It will quickly absorb the liquid and thus it will be ready for consumption. Couscous has a neutral taste, so you can create any compositions with it. 

Couscous is perfect for salads – it goes very well with chicken. Vegetarians should try a Moroccan salad with couscous, where the basis of the dishes are fried vegetables, eggplant, carrot, tomatoes; best taste flavored with Roman cumin and cayenne pepper. In Arab countries, tabbouleh is also very popular, i.e. a couscous salad (you can also use bulgur grits interchangeably), garlic, peppers, cucumbers, chives and parsley. The whole should be sprinkled with olive oil and lemon juice. It can be served with desserts with the addition of sugar, honey, nuts and dried fruit. Porridge is also used as a filling for poultry meat. Couscous is increasingly replacing rice and other groats in the kitchen. 


You can read also: Rice diet – principles