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Pearl Couscous

Pearl Couscous

EverydayDryEnriched

Pearl couscous is a small, spherical pasta made from semolina wheat, often enriched with iron and B vitamins for added nutritional value. Unlike traditional couscous, its pea-sized grains retain a distinct chewy texture when cooked, resembling miniature pasta pearls. This versatile ingredient absorbs flavors well and serves as a hearty base for salads, stews, and pilafs, offering a carbohydrate-rich alternative to rice or quinoa with quicker cooking times.

Macro Impact

A 1/4 cup serving contains 142 calories, 5g protein, 29g carbs, and 0g fat.

Calorie Burn

How long would it take to burn off 142 calories?
Walking3.5 mph, moderate pace
33 min
YogaModerate effort, gentle pace
24 min
SwimmingModerate effort, freestyle
18 min
Biking12-14 mph, moderate effort
15 min
StairsStair climbing, moderate pace
16 min
Running5 mph (12 min/mile)
12 min

Nutrition Facts

Serving size1/4 cup (45 g)
Amount per serving
Calories142
% Daily Value*
Total Fat0.5g
1%
Saturated Fat0.2g
1%
Trans Fat0g
Polyunsaturated Fat0.1g
Monounsaturated Fat0.2g
Cholesterol0mg
0%
Sodium2mg
0%
Total Carbohydrate29g
11%
Dietary Fiber1g
5%
Total Sugars0.2g
Includes Added Sugars0g
0%
Protein5g
Vitamin D0mcg
0%
Calcium5mg
0%
Iron1mg
6%
Potassium45mg
1%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
29 / 275 g
11%
Fiber
1 / 28 g
5%
Sugars
0 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
0 g
Insoluble Fiber
1 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
0 / 78 g
1%
Monounsaturated
0 / 31 g
1%
Polyunsaturated
0 / 23 g
0%
Saturated
0 / 23 g
1%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
0%
Omega 6
0 / 19 g
1%
Omega 9
0 g
Protein
Protein
5 / 80 g
6%
Amino Acids
Histidine
0 / 3 g
4%
Isoleucine
0 / 2 g
12%
Leucine
0 / 3 g
11%
Lysine
0 / 2 g
6%
Methionine
0 / 1 g
8%
Phenylalanine
0 / 2 g
13%
Threonine
0 / 1 g
11%
Tryptophan
0 / 0 g
28%
Valine
0 / 2 g
10%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
0 g
Glutamic Acid
1 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
5%
Riboflavin, B2
0 / 1 mg
2%
Niacin, B3
2 / 15 mg
11%
Pantothenic Acid, B5
0 / 5 mg
5%
Pyridoxine, B6
0 / 1 mg
3%
Biotin, B7
2 / 30 mcg
8%
Cobalamin, B12
0 / 2 mcg
0%
Folate
68 / 400 mcg
17%
Vitamin A
0 / 800 mcg
0%
Vitamin C
0 / 83 mg
0%
Vitamin D
0 / 15 mcg
0%
Vitamin E
0 / 15 mg
2%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
5 / 1k mg
0%
Copper
0 / 1 mg
5%
Iron
1 / 13 mg
9%
Magnesium
14 / 370 mg
4%
Manganese
0 / 2 mg
11%
Phosphorous
45 / 700 mg
6%
Potassium
45 / 3k mg
2%
Selenium
9 / 55 mcg
16%
Sodium
2 / 2.3k mg
0%
Zinc
0 / 10 mg
3%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
5 g
Caffeine
0 mg
Choline
5 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Couscous, dry. USDA Standard Reference, Legacy. Food ID 169699.
  2. 2.Couscous, cooked. USDA Standard Reference, Legacy. Food ID 169700.
  3. 3.Grains, couscous, dry. Canadian Nutrient File. Food ID 4420.
  4. 4.Grains, couscous, cooked. Canadian Nutrient File. Food ID 4490.
  5. 5.Couscous, uncooked. Australian Nutrient Database. Public Food Key F003239.
  6. 6.Couscous, boiled, no added fat or salt. Australian Nutrient Database. Public Food Key F003235.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

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