How many carbs are in couscous?
One cup of cooked couscous has about 36g of carbohydrate and 34g of net carbs. It has a high glycemic index despite its light texture.
Carbs by portion
| Portion | Total carbs | Fiber | Net carbs |
|---|---|---|---|
| 1 cup cooked (157g) | 36.5g | 2.2g | 34.3g |
| 100 grams | 23.2g | 1.4g | 21.8g |
Net carbs
One cup of cooked couscous has about 34g of net carbs, which is total carbs (36g) minus fiber (2g). Couscous is very low in fiber because it is made from semolina, a refined durum wheat flour. See the net carbs guide.
Glycemic index of couscous
The glycemic index of couscous is about 65. Couscous has a moderately high glycemic index despite its fluffy, grain-like appearance. It is essentially tiny pasta pellets made from refined semolina, which digests faster than intact whole grains.
For diabetes
One cup of couscous delivers 36g of carbs with a GI of 65. That is a meaningful glucose load, and the low fiber content means the rise is not slowed much by the food itself. Pairing couscous with vegetables, legumes, and olive oil (a common Mediterranean preparation) slows gastric emptying and softens the spike. Whole wheat couscous has more fiber and a somewhat lower GI. See the diabetes carb-counting guide.
Keto and low carb
One cup of cooked couscous has about 34g of net carbs. It does not fit keto. Cauliflower couscous (grated cauliflower pulsed in a food processor and lightly sauteed) delivers about 3g of net carbs per cup.
Good to know
Couscous looks like a grain but is actually tiny pasta rolled from semolina flour. It cooks in about five minutes by steaming in boiling water, which is why it became a quick-prep staple. Israeli couscous (pearl couscous) has larger, rounder balls and a slightly different texture, but similar carb counts. Traditional North African couscous dishes are built around a large couscous base with stewed meat and vegetables, making portion control at the table the key variable.
Full nutrition (per 100g)
- Calories: 112.0 kcal
- Carbohydrate: 23.22g
- Fiber: 1.4g
- Sugars: 0.1g
- Protein: 3.79g
- Fat: 0.16g
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Get the appFrequently asked questions
How many carbs are in couscous?
One cup of cooked couscous (157g) has about 36g of carbohydrate. A half-cup serving has about 18g of carbs.
How many net carbs are in couscous?
One cup of cooked couscous has about 34g of net carbs, which is total carbs (36g) minus about 2g of fiber.
Does couscous spike blood sugar?
Yes, more than pasta. Couscous has a GI of about 65, which is higher than pasta (46) and brown rice (68). The low fiber content means the glucose rise is fast.
Is couscous keto?
No. One cup has about 34g of net carbs. Cauliflower couscous is the low-carb substitute.
Is couscous healthier than rice?
Nutritionally similar. Both are refined starchy foods with a medium-to-high GI. Couscous has slightly fewer carbs per cup but less fiber than brown rice. Whole wheat couscous is a better option than regular.