Couscous glycemic index
Couscous has a glycemic index of 64, which is medium. A 150 g serving (about 1 cup cooked) has a glycemic load of 21 (high).
Also known as: cous cous
- Serving150 g
- Available carbs33 g
- Fiber2.1 g
- Sugars0.2 g
- Protein5.7 g
- Calories168 kcal
Serving: about 1 cup cooked.
What to know
Couscous is made from refined semolina and has a medium GI, higher than pasta made from the same wheat. Bulgur or pearl barley give a similar texture with a lower GI.
Glycemic load by portion size
GI stays the same whatever you eat, but glycemic load scales with the amount: eating twice as much doubles the effect on blood sugar.
| Amount | Available carbs | Glycemic load | |
|---|---|---|---|
| 50 g | 11 g | 7 | Low |
| 100 g | 22 g | 14 | Medium |
| 150 g · about 1 cup cooked | 33 g | 21 | High |
| 300 g · double serving | 65 g | 42 | High |
What the studies found
The value of 64 is the median of 4 published measurements in the International Tables of Glycemic Index (2021). Results are fairly consistent (58 to 70).
Each dot is one study. Green dots followed the ISO 26642 standard method.
- 58 · Israel 1990
- 62 · USA 1992
- 65 · Australia 2006
- 70 · Tunisia 1992
Couscous compared with other grains & rice
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Frequently asked questions
Is couscous low glycemic?
No. With a GI of 64, couscous is in the medium range (56 to 69). Low GI is 55 or less.
What is the glycemic load of couscous?
A 150 g serving (about 1 cup cooked) has a glycemic load of 21, which is high. Glycemic load combines GI with the amount of carbohydrate in the portion: 10 or less is low, 11 to 19 medium and 20 or more high.
Can people with diabetes eat couscous?
With a GI of 64 and a high glycemic load per serving, couscous is best eaten in smaller portions alongside protein, fat or vegetables, or swapped for a lower-GI option. Everyone responds differently, so talk to your doctor or dietitian about your plan.
How many carbs are in couscous?
A 150 g serving has about 35 g of total carbohydrate, including 2.1 g of fiber, leaving 32.7 g of available carbohydrate (the part that raises blood sugar). Per 100 g: 23.2 g of carbohydrate.
Nutrition facts
| per 100 g | Serving (150 g) | |
|---|---|---|
| Calories | 112 kcal | 168 kcal |
| Carbohydrates | 23 g | 35 g |
| Available carbs | 22 g | 33 g |
| Fiber | 1.4 g | 2.1 g |
| Sugars | 0.1 g | 0.2 g |
| Protein | 3.8 g | 5.7 g |
| Fat | 0.2 g | 0.2 g |
Source: USDA FoodData Central, Couscous, cooked (SR Legacy, FDC 169700). Available carbohydrate = total carbohydrate minus fiber.
Sources: Atkinson FS, Brand-Miller JC, Foster-Powell K, Buyken AE, Goletzke J. International tables of glycemic index and glycemic load values 2021: a systematic review. Am J Clin Nutr. 2021;114(5):1625–1632. USDA FoodData Central. How we calculate each value: Methodology & sources.
Data last reviewed 2026-09-29.