Couscous
Refined semolina wheat with little fiber, so it digests quickly and raises insulin more than its whole-grain cousins.
FatTonic Facts
Couscous · per serving 1 cup cooked (157g)
Moderate · is neutral for fat-burning
| Factor | Amount | Points |
|---|---|---|
| Start | 100.0 | |
| Glycemic load | 22 | −48.4 |
| Sugar (g) | 0 | 0.0 |
| Processing | processed | −16.0 |
| Fiber (g) | 2 | +3.2 |
| Protein (g) | 6 | +4.2 |
| Glycemic index | 65 | |
| Carbs (g) | 36 | |
| Fat (g) | 0 |
Score model v1
Nutrients: USDA FoodData Central, record 169700 (Couscous, cooked), public domain, checked 2 Oct 2026.
Glycemic index: 65, from one test: “Couscous, rehydrated with hot water (San Remo, Australia)”, Table A1 no. 506 (reference: glucose, 2 h) of Atkinson et al., International Tables of Glycemic Index and Glycemic Load Values: 2008, citing Sydney University's Glycemic Index Research Service (Human Nutrition Unit, University of Sydney, Australia), unpublished observations, 1995-2007. Opened 28 Oct 2026; the 2021 edition could not be opened.
Per 100 g (USDA record; serving 157 g): carbs 23.2, sugar 0.1, fiber 1.4, protein 3.8, fat 0.2 g.
What this means for fat-burning
Why this score: glycemic load 22 set it, −48.4 points. Source: USDA FoodData Central, FDC 169700.
See how your whole day scores — free Metabolic Score →This food and 199 more, scored on your phone.
Among the 200 rated foods
Couscous scores 43, rated Moderate. It scores higher than 21% of the 200 rated foods.
Rated foods per band: Avoid 0–19: 11; Poor 20–39: 23; Moderate 40–59: 34; Good 60–79: 45; Excellent 80–100: 87.
Frequently asked questions
Does couscous spike insulin?
Glycemic load 22 for 1 cup cooked (157g); FatTonic Score 43/100 — it is neutral for fat-burning.
Is couscous good for fat loss?
Moderate (43/100): couscous is neutral for fat-burning.