Group
grain
Edible parts
Durum wheat semolina pellets, as sold
Nutrition per 100 g
Food data (CoFID / USDA). Energy and macros show % RI; vitamins and minerals show % NRV (UK) where a reference exists. Curiosity about the plant — not a diary score.
Reference intake
Reference intake of an average adult (8 400 kJ / 2 000 kcal)
| Nutrient | Per 100 g | % RI |
|---|---|---|
| Energy | 1573 kJ / 376 kcal | 19% |
| Protein | 12.76 g | 26% |
| Carbohydrate | 77.43 g | 30% |
| Fat | 0.64 g | 1% |
| Saturated fat | 0.12 g | 1% |
Fibre, fats & omega-3
| Nutrient | Per 100 g |
|---|---|
| Fibre | 5 g |
| Monounsaturated fat | 0.09 g |
| Polyunsaturated fat | 0.25 g |
| Omega-3 (ALA) | 0.01 g |
Vitamins & minerals
| Nutrient | Per 100 g | % NRV (UK) |
|---|---|---|
| Folate | 20 µg | 10% |
| Thiamin (B1) | 0.16 mg | 15% |
| Riboflavin (B2) | 0.08 mg | 6% |
| Niacin (B3) | 3.49 mg | 22% |
| Pantothenic acid (B5) | 1.24 mg | 21% |
| Vitamin B6 | 0.11 mg | 8% |
| Calcium | 24 mg | 3% |
| Iron | 1.08 mg | 8% |
| Magnesium | 44 mg | 12% |
| Potassium | 166 mg | 8% |
| Zinc | 0.83 mg | 8% |
| Copper | 0.25 mg | 25% |
| Manganese | 0.78 mg | 39% |
| Phosphorus | 170 mg | 24% |
| Sodium | 10 mg | — |
µg is 1,000× smaller than mg — compare the % daily value, not the raw numbers. More
Vitamin D: plants have about none (the source rows say 0). UV-exposed mushrooms are the exception, and fortified packs vary, so check the pack.
Per 100 g · CoFID / USDA · % RI and % NRV UK · not medical advice
Figures: Couscous, dry (USDA FDC SR Legacy 169699). Nutrients the row does not report are left blank.
Prep notes
Values are per 100 g of the dry food, as sold. Usually prepared before eating. Per 100 g figures match this catalogue row.
Caution
Grocery / shop food data only. Not a wild forage guide. Thrive shows composition curiosity — not medical advice.
Answer-ready
Couscous, dry (Triticum durum) is listed in Thrive’s plant atlas under grain. Nutrition below is per 100 g with % NRV (UK) where a reference exists — food data for curiosity, not a diary score or medical claim. Edible part covered here: Durum wheat semolina pellets, as sold.