KETO VERDICTAVOID
Couscous is a refined semolina pasta with high net carbs—~22–26g net per 100g cooked (far higher when dry). It will quickly exceed typical keto carb limits; choose riced cauliflower or shirataki instead.
Is Couscous Keto?
Other
Couscous is a refined semolina pasta with high net carbs—~22–26g net per 100g cooked (far higher when dry). It will quickly exceed typical keto carb limits; choose riced cauliflower or shirataki instead.
- Net carbs (100g)22g
- Protein (100g)3.8g
- Fat (100g)0.2g
- Keto verdictAvoid on keto
NUTRITION FACTS
Per 100g (raw)
Net Carbs
22g
Total Carbs
23.2g
Fiber
1.4g
Protein
3.8g
Fat
0.2g
Calories
112
Source: USDA FoodData Central
WHY IT'S NOT KETO-FRIENDLY
- Not suitable for ketogenic diets due to high net carbs
- Even small servings can push daily carb limits
- Only consider in TKD/CKD carb refeed contexts
- Grain- and gluten-based; not aligned with keto or paleo patterns
- Provides modest protein but not a complete amino acid profile
- Better swapped for low-carb bases (cauliflower rice, shirataki)
HEALTH BENEFITS
- Provides B vitamins (often fortified) like thiamin and niacin
- Contains some plant-based protein and selenium
- Source of folate supporting normal cell function
- Easy-to-digest starch for non-keto athletes or refuels
- Low fat—useful only in non-keto dietary frameworks
- Can add bulk and satiety in higher-carb meal plans
PREPARATION SUGGESTIONS
MEDITERRANEAN BOWL
Combine with roasted vegetables, legumes, and olive oil for a non-keto meal.
SIDE DISH
Serve alongside non-keto proteins as a traditional grain accompaniment.
GRAIN SALAD
Hydrate with broth; fold in cucumber, tomato, herbs, and lemon for a tabbouleh-style salad.
SOUP BASE
Stir into vegetable or chicken soups for body (non-keto use).
PILAF STYLE
Toast in butter, then simmer in broth with spices for aromatic grains.
KETO SWAP
Use cauliflower rice or riced broccoli to mimic texture with minimal carbs.