Vegan - Vegetarian RecipesCouscous, Whole Wheat - Ingredients Descriptions and Photos
From All-Creatures.org Vegan - Vegetarian Recipe Book: How Mary and Frank and Friends Eat

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Ingredients Descriptions and Photos
Couscous, Whole Wheat

Couscous, Whole Wheat
(Couscous, Whole Wheat) Couscous is a pasta, even though many people think of it as being a grain, like rice, but it is not. It is just another shaped pasta. It may look like quinoa, which is gluten free, even though this whole wheat couscous is whole grain, it still contains just as much gluten as any whole wheat pasta. See nutritional information below.

Couscous, dry

SR Legacy, released in April 2018, is the final release of this data type and will not be updated. For more recent data, users should search other data types in FoodData Central.

Data Type:SR Legacy Food Category:Cereal Grains and Pasta FDC ID: 169699 NDB Number:20028
FDC Published:4/1/2019
Portion:  
Name Amount Unit Deriv. By Last Updated
Water 8.56 g 10/1/1989
Energy 376 kcal Calculated 10/1/1989
Energy 1570 kJ 1/1/1900
Protein 12.8 g 10/1/1989
Total lipid (fat) 0.64 g 10/1/1989
Ash 0.62 g 10/1/1989
Carbohydrate, by difference 77.4 g Calculated 10/1/1989
Fiber, total dietary 5 g 10/1/1989
Calcium, Ca 24 mg 10/1/1989
Iron, Fe 1.08 mg 10/1/1989
Magnesium, Mg 44 mg 10/1/1989
Phosphorus, P 170 mg
Potassium, K 166 mg 10/1/1989
Sodium, Na 10 mg 10/1/1989
Zinc, Zn 0.83 mg 10/1/1989
Copper, Cu 0.247 mg 10/1/1989
Manganese, Mn 0.78 mg 10/1/1989
Vitamin C, total ascorbic acid 0 mg 10/1/1989
Thiamin 0.163 mg 10/1/1989
Riboflavin 0.078 mg 10/1/1989
Niacin 3.49 mg 10/1/1989
Pantothenic acid 1.24 mg 10/1/1989
Vitamin B-6 0.11 mg 10/1/1989
Folate, total 20 µg 10/1/1989
Folic acid 0 µg Assumed zero (Insignificant amount or not naturally occurring in a food, such as fiber in meat) 1/1/2001
Folate, food 20 µg 10/1/1989
Folate, DFE 20 µg Calculated 1/1/2001
Vitamin B-12 0 µg Assumed zero (Insignificant amount or not naturally occurring in a food, such as fiber in meat) 10/1/1989
Vitamin A, RAE 0 µg 6/1/2002
Retinol 0 µg Assumed zero (Insignificant amount or not naturally occurring in a food, such as fiber in meat) 6/1/2002
Vitamin A, IU 0 IU 10/1/1989
Vitamin D (D2 + D3), International Units 0 IU Assumed zero (Insignificant amount or not naturally occurring in a food, such as fiber in meat) 2/1/2009
Vitamin D (D2 + D3) 0 µg Assumed zero (Insignificant amount or not naturally occurring in a food, such as fiber in meat) 11/1/2008
Fatty acids, total saturated 0.117 g 10/1/1989
SFA 14:0 0.001 g 10/1/1989
SFA 16:0 0.109 g 10/1/1989
SFA 18:0 0.006 g 10/1/1989
Fatty acids, total monounsaturated 0.089 g 10/1/1989
MUFA 16:1 0.002 g 10/1/1989
MUFA 18:1 0.086 g 10/1/1989
Fatty acids, total polyunsaturated 0.252 g 10/1/1989
PUFA 18:2 0.24 g 10/1/1989
PUFA 18:3 0.012 g 10/1/1989
Cholesterol 0 mg Assumed zero (Insignificant amount or not naturally occurring in a food, such as fiber in meat) 10/1/1989
Tryptophan 0.163 g 10/1/1989
Threonine 0.337 g 10/1/1989
Isoleucine 0.493 g 10/1/1989
Leucine 0.872 g 10/1/1989
Lysine 0.245 g 10/1/1989
Methionine 0.199 g 10/1/1989
Cystine 0.36 g 10/1/1989
Phenylalanine 0.62 g 10/1/1989
Tyrosine 0.335 g 10/1/1989
Valine 0.544 g 10/1/1989
Arginine 0.47 g 10/1/1989
Histidine 0.259 g 10/1/1989
Alanine 0.374 g 10/1/1989
Aspartic acid 0.521 g 10/1/1989
Glutamic acid 4.6 g 10/1/1989
Glycine 0.403 g 10/1/1989
Proline 1.4 g 10/1/1989
Serine 0.601 g 10/1/1989
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Couscous, cooked

SR Legacy, released in April 2018, is the final release of this data type and will not be updated. For more recent data, users should search other data types in FoodData Central.

Data Type:SR Legacy Food Category:Cereal Grains and Pasta FDC ID: 169700 NDB Number:20029
FDC Published:4/1/2019
Portion:  
Name Amount Unit Deriv. By Last Updated
Water 72.6 g 10/1/1989
Energy 112 kcal Calculated 10/1/1989
Energy 469 kJ 3/1/2007
Protein 3.79 g 10/1/1989
Total lipid (fat) 0.16 g 10/1/1989
Ash 0.26 g 10/1/1989
Carbohydrate, by difference 23.2 g Calculated 10/1/1989
Fiber, total dietary 1.4 g 10/1/1989
Sugars, total including NLEA 0.1 g Based on another form of the food or similar food; Concentration adjustment; Solids; Retention factors not used 2/1/2003
Calcium, Ca 8 mg 10/1/1989
Iron, Fe 0.38 mg 10/1/1989
Magnesium, Mg 8 mg 10/1/1989
Phosphorus, P 22 mg 10/1/1989
Potassium, K 58 mg 10/1/1989
Sodium, Na 5 mg 10/1/1989
Zinc, Zn 0.26 mg 10/1/1989
Copper, Cu 0.041 mg 10/1/1989
Manganese, Mn 0.084 mg 10/1/1989
Selenium, Se 27.5 µg Based on another form of the food or similar food; Concentration adjustment; Solids; Retention factors not used 12/1/1997
Vitamin C, total ascorbic acid 0 mg 10/1/1989
Thiamin 0.063 mg 10/1/1989
Riboflavin 0.027 mg 10/1/1989
Niacin 0.983 mg 10/1/1989
Pantothenic acid 0.371 mg 10/1/1989
Vitamin B-6 0.051 mg 10/1/1989
Folate, total 15 µg 10/1/1989
Folic acid 0 µg Assumed zero (Insignificant amount or not naturally occurring in a food, such as fiber in meat) 1/1/2001
Folate, food 15 µg 3/1/2007
Folate, DFE 15 µg Calculated 3/1/2007
Choline, total 3.3 mg Based on another form of the food or similar food; Concentration adjustment; Solids; Retention factors not used 3/1/2007
Vitamin B-12 0 µg Assumed zero (Insignificant amount or not naturally occurring in a food, such as fiber in meat) 10/1/1989
Vitamin B-12, added 0 µg Assumed zero (Insignificant amount or not naturally occurring in a food, such as fiber in meat) 9/1/2004
Vitamin A, RAE 0 µg Calculated 3/1/2007
Retinol 0 µg Assumed zero (Insignificant amount or not naturally occurring in a food, such as fiber in meat) 6/1/2002
Carotene, beta 0 µg Based on another form of the food or similar food; Concentration adjustment; Solids; Retention factors not used 2/1/2003
Carotene, alpha 0 µg Based on another form of the food or similar food; Concentration adjustment; Solids; Retention factors not used 2/1/2003
Cryptoxanthin, beta 0 µg Based on another form of the food or similar food; Concentration adjustment; Solids; Retention factors not used 2/1/2003
Vitamin A, IU 0 IU 10/1/1989
Lycopene 0 µg Based on another form of the food or similar food; Concentration adjustment; Solids; Retention factors not used 2/1/2003
Lutein + zeaxanthin 25 µg Based on another form of the food or similar food; Concentration adjustment; Solids; Retention factors not used 2/1/2003
Vitamin E (alpha-tocopherol) 0.13 mg Based on another form of the food or similar food; Concentration adjustment; Solids; Retention factors not used 2/1/2003
Vitamin E, added 0 mg Assumed zero (Insignificant amount or not naturally occurring in a food, such as fiber in meat) 9/1/2004
Vitamin D (D2 + D3), International Units 0 IU Assumed zero (Insignificant amount or not naturally occurring in a food, such as fiber in meat) 3/1/2009
Vitamin D (D2 + D3) 0 µg Assumed zero (Insignificant amount or not naturally occurring in a food, such as fiber in meat) 3/1/2009
Vitamin K (phylloquinone) 0.1 µg Based on another form of the food or similar food; Concentration adjustment; Solids; Retention factors not used 2/1/2003
Fatty acids, total saturated 0.029 g 10/1/1989
SFA 4:0 0 g 2/1/1995
SFA 6:0 0 g 2/1/1995
SFA 8:0 0 g 2/1/1995
SFA 10:0 0 g 2/1/1995
SFA 12:0 0 g 2/1/1995
SFA 14:0 0 g 10/1/1989
SFA 16:0 0.027 g 10/1/1989
SFA 18:0 0.001 g 10/1/1989
Fatty acids, total monounsaturated 0.022 g 10/1/1989
MUFA 16:1 0.001 g 10/1/1989
MUFA 18:1 0.022 g 10/1/1989
MUFA 20:1 0 g 2/1/1995
MUFA 22:1 0 g 2/1/1995
Fatty acids, total polyunsaturated 0.064 g 10/1/1989
PUFA 18:2 0.06 g 10/1/1989
PUFA 18:3 0.003 g 10/1/1989
PUFA 18:4 0 g 2/1/1995
PUFA 20:4 0 g 2/1/1995
PUFA 20:5 n-3 (EPA) 0 g 2/1/1995
PUFA 22:5 n-3 (DPA) 0 g 2/1/1995
PUFA 22:6 n-3 (DHA) 0 g 2/1/1995
Cholesterol 0 mg Assumed zero (Insignificant amount or not naturally occurring in a food, such as fiber in meat) 10/1/1989
Tryptophan 0.049 g 10/1/1989
Threonine 0.1 g 10/1/1989
Isoleucine 0.147 g 10/1/1989
Leucine 0.259 g 10/1/1989
Lysine 0.073 g 10/1/1989
Methionine 0.059 g 10/1/1989
Cystine 0.107 g 10/1/1989
Phenylalanine 0.184 g 10/1/1989
Tyrosine 0.1 g 10/1/1989
Valine 0.162 g 10/1/1989
Arginine 0.14 g 10/1/1989
Histidine 0.077 g 10/1/1989
Alanine 0.111 g 10/1/1989
Aspartic acid 0.155 g 10/1/1989
Glutamic acid 1.37 g 10/1/1989
Glycine 0.12 g 10/1/1989
Proline 0.417 g 10/1/1989
Serine 0.179 g 10/1/1989
Alcohol, ethyl 0 g 1/1/1900
Caffeine 0 mg Assumed zero (Insignificant amount or not naturally occurring in a food, such as fiber in meat) 2/1/2003
Theobromine 0 mg Assumed zero (Insignificant amount or not naturally occurring in a food, such as fiber in meat) 2/1/2003

 

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Vegan FlagThe above recipe is in keeping with God's creation intent (Genesis 1:29-31): 'Then God said, "I give you every seed-bearing plant on the face of the whole earth and every tree that has fruit with seed in it. They will be yours for food. And to all the beasts of the earth and all the birds of the air and all the creatures that move on the ground-- everything that has the breath of life in it-- I give every green plant for food." And it was so. God saw all that he had made, and it was very good.' (NIV) Let no animal suffer or die that we may live!