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Couscous

Couscous β€” Nutrients, Health Benefits, and Shopping Tips

Couscous photo

Listonic Team

September 6, 2024

Couscous, a staple in North African cuisine, is tiny granules of durum wheat that cook quickly, making it a versatile base for many dishes. Learn about its nutritional benefits, how to perfectly prepare fluffy couscous, and explore creative ways to incorporate it into meals with vegetables, meats, or sauces.

Nutrients

Check the detailed nutritional values of couscous, including information such as calories, fats, carbohydrates, and proteins per 100 grams of the product.

Nutrition facts

Amount per 100 g

Calories

πŸ”₯ 376 kcal

Nutrients per: 100 g% Daily Value*
Carbs77 g28%
Fiber5 g17.86%
Sugars0 g-
Glycemic Index65 -
Protein13 g26%
Sodium10 mg0.43%
Total Fat1 1.28%

*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Among other things, here's what makes couscous stand out:

13 g

🧀 Good Protein Content

5 g

🥔 Good Fiber Content

Key takeaways

πŸ˜‹
Couscous, a staple in North African cuisine, is small steamed balls of durum wheat semolina.
πŸ“¦
Store uncooked couscous in an airtight container in a cool, dry place for up to six months to a year. Cooked couscous should be refrigerated in an airtight container and used within three to five days.

Health benefits

Learn how couscous can be a quick and nutritious grain option that supports a balanced diet and enhances your overall health.
  • Rich in complex carbohydrates, providing sustained energy and supporting overall bodily functions.
  • Contains essential vitamins and minerals such as selenium, which supports immune function and thyroid health.
  • Low in fat, making it a heart-healthy addition to meals.
  • Versatile and easy to prepare, making it a convenient and nutritious base for a variety of dishes.
  • May be fortified with additional nutrients such as folic acid, which supports overall health and well-being.

Health risks

Explore the potential health risks and concerns related to couscous.
  • High carbohydrate content which can cause rapid spikes in blood sugar levels, particularly concerning for diabetics or those on low-carb diets.
  • Low nutrient density particularly if made from refined wheat, offering fewer nutrients and less fiber compared to whole grains.
  • Gluten content as couscous is made from wheat, making it unsuitable for individuals with celiac disease or gluten sensitivity, potentially causing digestive discomfort and other health issues.
  • Potential for overconsumption due to its light texture, which can lead to excessive calorie intake if not mindful of portion sizes.
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How to choose couscous

Couscous should be uniform in size and have a pale, creamy color. It should not have any off smells or a clumpy appearance. Check that the couscous is loose and flows freely when poured from the package.

Avoid couscous that appears discolored or smells musty, which can indicate it is stale or has been exposed to moisture. Properly stored couscous should cook up light and fluffy, not sticky or mushy.

How to choose couscous

How to store couscous

Couscous should be stored in an airtight container in a cool, dry place. A pantry or cupboard away from direct sunlight is ideal. Properly stored, couscous can last for several months without losing its quality.

Exposure to moisture can cause couscous to clump and spoil. It is essential to keep it away from heat sources and humid environments. Ensuring the container is tightly sealed helps maintain its texture and flavor, preventing contamination.

βœ… Extra Tip

To keep couscous fresh and free from pests, consider adding a bay leaf or two inside the airtight container. This natural repellent can help deter insects while maintaining the quality of the couscous.

How long do they last?

Couscous can last for 6-12 months when stored in an airtight container in a cool, dry place. Cooked couscous should be refrigerated and consumed within 3-5 days. For longer storage, cooked couscous can be frozen for up to 3 months.

What to do with leftovers?

Leftover couscous can be used in a variety of quick and easy dishes. Toss it with vegetables, herbs, and a vinaigrette for a light and flavorful salad, or mix it into a grain bowl with your favorite toppings. Couscous is also great in stuffed vegetables, such as peppers or tomatoes, where it absorbs the flavors of the stuffing.

Use couscous as a base for a stir-fry with vegetables and protein, or mix it into a soup for extra bulk and texture. If you have a lot of couscous, consider making a batch of couscous cakes by mixing the couscous with eggs, herbs, and cheese, then frying until golden. Couscous can also be added to a casserole with vegetables and a creamy sauce, or served as a side dish with grilled meats or fish. For a quick snack, try mixing couscous with roasted vegetables and a drizzle of olive oil and lemon juice.

πŸ‘¨β€βš•οΈοΈ Medical disclaimer

The content on this website is for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment.

How couscous supports specific health conditions

Couscous is a light and versatile grain product rich in carbohydrates, providing sustained energy and supporting brain function. It is also a good source of selenium, which supports immune health and protects cells from oxidative damage. Whole wheat couscous offers additional fiber, promoting digestive health by aiding in regular bowel movements. Pairing couscous with vegetables and lean proteins can enhance its nutritional value and contribute to heart health.

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