Grain

How much fiber is in couscous?

Couscous has 2.2 g of fiber per 1 cup cooked (157 g). That is 8% of the 28 g daily value and a moderate amount for a grain. Per 100 g it works out to 1.4 g, which ranks 23 of 41 grains in the FiberUp database. About 27% of that fiber is soluble and 73% insoluble. It would take 12 servings to reach the 25 g adequate intake for women and 18 for the 38 g for men. Source: USDA FoodData Central.

By Anthony Calise, maker of FiberUp. Data checked October 2026.

2.2g

per 1 cup cooked

1.4g

per 100 g

daily value

#23of 41

grains

Soluble vs insoluble

Soluble 0.6g 27% Insoluble 1.6g 73%

The split is approximate and comes from USDA SR Legacy analyses where available. Soluble fiber dissolves into a gel and is the type most linked to cholesterol and blood sugar effects. Insoluble fiber adds bulk and keeps things moving.

About couscous and fiber

A cup of cooked regular couscous provides 2.2 grams of fiber. It is small pasta, not a whole grain, so whole wheat couscous is the higher-fiber version.

Counts toward plant diversityHigh FODMAP at this serving

How couscous compares to other grains

Per typical serving. The highest grain in the database is whole wheat pasta at 6.3 g.

Food	Serving	Fiber	Per 100 g	% DV
Amaranth	1/2 cup cooked	2.6 g	2.1 g	9%
Quinoa	1/2 cup cooked	2.6 g	2.8 g	9%
Buckwheat	1/2 cup cooked	2.3 g	2.7 g	8%
Pasta	1 cup cooked	2.2 g	1.8 g	8%
Polenta	1 cup cooked	2.2 g	0.9 g	8%
Couscous	1 cup cooked	2.2 g	1.4 g	8%
Naan	1 piece	2 g	2.2 g	7%

All 41 grains ranked by fiber

Servings to reach a daily goal

12×

servings of couscous to reach 25 g, the adequate intake for adult women

18×

servings of couscous to reach 38 g, the adequate intake for adult men

Nobody should get all their fiber from one food. Gut bacteria respond to variety, and the fiber calculator shows a mixed day that reaches your number.

USDA entries for couscous

Grams of fiber per 100 g from USDA FoodData Central (snapshot 2026-10-11). Different preparations and varieties explain the spread.

USDA description	Fiber / 100 g	Soluble	Insoluble
Couscous, dry	5 g	–	–
Couscous, cooked	1.4 g	–	–
Couscous, plain, cooked	1.4 g	–	–

Frequently asked questions

How much fiber is in couscous?

1 cup cooked of couscous, about 157 grams, contains 2.2 grams of dietary fiber. That is 1.4 grams of fiber per 100 grams and 8% of the 28 gram daily value.

Is couscous high in fiber?

Not especially. Couscous has 2.2 g per serving, which ranks 23 of 41 grains in the FiberUp database. It still counts toward plant diversity, but the fiber in a meal will come from elsewhere.

Is the fiber in couscous soluble or insoluble?

About 27% of the fiber in couscous is soluble (0.6 g) and 73% is insoluble (1.6 g). Soluble fiber forms a gel that slows digestion and feeds gut bacteria; insoluble fiber adds bulk and speeds transit.

How many servings of couscous would reach a daily fiber goal?

It would take about 12 servings to reach 25 g (the adequate intake for adult women) and 18 servings to reach 38 g (adult men). Spreading fiber across several foods is easier and better for gut bacteria diversity.

Values are per typical serving from USDA FoodData Central and standard references, rounded to one decimal. Actual fiber varies with variety, ripeness, and preparation. This is general nutrition information, not medical advice.