Couscous: Nutritional Properties, Benefits, and Downsides
Although it may look like it, couscous is not a whole grain and is technically a type of pasta made from wheat.
Couscous is produced from semolina, a yellow-colored flour obtained by milling durum wheat.
To make couscous, semolina is mixed with water, rolled into small balls, and then steamed.
In this article, we will explore the nutritional properties of couscous, its benefits, and potential downsides.
The Nutritional Profile of Couscous
First, let’s examine the nutritional values of couscous.
The following tables present the complete nutritional profile of cooked couscous per 157-gram cup serving.
The nutritional data is sourced from the UDA’s FoodData Central nutrition database (1). Percent daily values (% DV) have been calculated using USDA data in conjunction with the FDA’s recommended daily values (2).Nutrient Amount % Daily Value Calories 176 kcal Carbohydrates 36.4 g 13.2% Fiber 2.2 g 7.9% Sugars 0.157 g Fat 0.25 g 32.1% Saturated 0.046 g 0.2% Monounsaturated 0.035 g Polyunsaturated 0.1 g Omega-3 0.005 g Omega-6 0.094 g Protein 5.95 g 11.9% Cholesterol 0 mg 0%
Couscous has a relatively high carbohydrate content, provides a moderate amount of protein, and is low in fat.
Vitamins
| Vitamin | Amount | % Daily Value |
|---|---|---|
| Choline | 5.18 mg | 0.9% |
| Folate, DFE | 23.6 mcg | 5.9% |
| Vitamin A, RAE | 0 mcg | 0% |
| Vitamin B1 (thiamin) | 0.099 mg | 8.3% |
| Vitamin B2 (riboflavin) | 0.042 mg | 3.2% |
| Vitamin B3 (niacin) | 1.54 mg | 9.6% |
| Vitamin B5 (pantothenic acid) | 0.582 mg | 11.6% |
| Vitamin B6 | 0.08 mg | 4.7% |
| Vitamin B12 | 0 mcg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 mcg | 0% |
| Vitamin E | 0.20 mg | 1.3% |
| Vitamin K | 0.157 mcg | 0.1% |
Minerals
| Mineral | Amount | % Daily Value |
|---|---|---|
| Calcium | 12.6 mg | 1.0% |
| Copper | 0.064 mg | 7.1% |
| Iron | 0.597 mg | 3.3% |
| Magnesium | 12.6 mg | 3.0% |
| Manganese | 0.132 mg | 5.7% |
| Phosphorus | 34.5 mg | 2.8% |
| Potassium | 91.1 mg | 1.9% |
| Selenium | 43.2 mcg | 78.5% |
| Sodium | 7.85 mg | 0.3% |
| Zinc | 0.408 mg | 3.7% |
Benefits of Couscous
Let’s now assess some of the primary nutritional benefits of couscous.
Excellent Source of Selenium
Couscous is a significant amount of selenium, an essential mineral with antioxidant properties.
The FDA has set a recommended daily value of 55 mcg for selenium, based on a 2000-calorie diet (2).
However, just one cup of cooked couscous provides 43.2 mcg of selenium, which is 79% of the daily value (1).
Selenium is important for several reasons (3, 4):
- It has antioxidant and anti-inflammatory properties, helping to protect the body’s cells from damage caused by free radicals.
- Selenium can help protect against viral infections.
- Optimal thyroid function relies on sufficient selenium levels; low levels of selenium may increase the risk of thyroid problems.
Good Source of B Vitamins
Couscous also offers a good amount of several B vitamins.
A 157-gram cup serving of couscous contains approximately 10% of the daily value for niacin (B3) and 12% for pantothenic acid (B5) (1, 2).
It also provides between 3% and 8% of the daily value for folate, thiamin (B1), riboflavin (B2), and vitamin B6.
Amongst their crucial roles, B vitamins act as cofactors for producing energy from the food we eat (6).
Potential Downsides of Couscous
In addition to its beneficial properties, couscous has some potential context-dependent drawbacks to consider.
Potential for Allergies
Couscous is made from wheat, a common allergen and one of the “big 9” allergens (7).
Symptoms of wheat allergy may include a skin rash, stomach cramps, nausea, and in rare cases, anaphylaxis—a severe allergic reaction that can cause breathing difficulty (8).
Anyone who suspects they have a wheat allergy should consult with an appropriate healthcare professional.
Gluten Content
Since couscous is a wheat product, it contains gluten and is unsuitable for individuals with celiac disease or gluten intolerance (8).
The National Celiac Association suggest that quinoa labeled as ‘gluten-free’ is a good alternative for couscous (9).
Low in Fiber
For a grain-based product, couscous is relatively low in fiber, with a 157-gram cup serving providing only 2.2 grams (1).
This is similar to the fiber content of refined wheat pasta; for example, a 151-gram cup serving of cooked spaghetti provides 2.72 grams of fiber (10).
However, couscous has a much lower level of fiber than some pasta options offer, such as legume pasta and wholewheat pasta, which offer at least double the fiber content.
Moderately High Glycemic Index
The glycemic index of couscous is another potential concern for those monitoring their blood sugar levels.
In this regard, couscous has a moderate glycemic index. Data compiled by Harvard Medical School and the International Tables of Glycemic Index suggest that couscous has a glycemic index value of approximately 56-65 (11, 12).
Researched published in the Journal of Nutrition in 2022 found that couscous increased blood glucose levels more than spaghetti and penne pasta. This difference is likely due to the comparatively larger structure of these pasta products, which take longer to digest (13).
The glycemic index predicts the impact of a specific food on blood sugar levels compared to pure glucose, which has a rating of 100. Foods with a lower glycemic index than couscous include barley, freekeh, quinoa, whole wheat pasta, and legume-based pasta options.
What Are the Most Common Ways To Use Couscous?
Couscous is a versatile food and can be used in numerous dishes. Here are some of the most common ways to use it:
- Soups and stews: Couscous absorbs the flavors of soups and stews, adding texture and helping to make the dish more filling.
- Stir-fries: Couscous makes a versatile ingredient and is often combined with vegetables and fish, meat or tofu in stir-fry dishes.
- Salad: With its light and fluffy texture, couscous works well in salads and offers a different texture that compliments crispy and juicy vegetables.
- Side-dish: Some people use couscous as an accompaniment to a protein source, in a similar way to how potatoes are often used.
- Porridge: While oats are the most common choice, it is possible to make porridge with a range of different grain products. Couscous is one of these, and it works well for making both savoury and sweet porridge dishes.
How Does Couscous Compare Nutritionally To Other Grains?
Let’s now compare the basic nutritional properties of couscous with similar grain-based foods.
Since couscous is used in a similar way to brown rice and quinoa, we’ll include these in the comparison. Additionally, because couscous is technically a type of pasta, we’ll also cover wheat pasta and whole wheat pasta.
The source for all nutritional data is the USDA’s FoodData Central database (1, 14, 15, 16, 17).
For a fair comparison, all data is based on the cooked weight per 100 grams.Nutrient Couscous Brown rice Pasta Pasta, whole grain Quinoa Calories 112 kcal 112 kcal 168 kcal 159 kcal 120 kcal Carbohydrates 23.2 g 23.5 g 32.7 g 31.5 g 21.3 g Fiber 1.4 g 1.8 g 1.93 g 4.6 g 2.8 g Sugars 0.1 g – 0.6 g 0.9 g 0.87 g Fat 0.16 g 0.8 g 1.0 g 1.5 g 1.92 g Saturated 0.03 g 0.17 g 0.19 g 0.24 g 0.23 g Monounsaturated 0.02 g 0.3 g 0.38 g 0.17 g 0.53 g Polyunsaturated 0.06 g 0.3 g 0.34 g 0.58 g 1.1 g Protein 3.79 g 2.32 g 6.2 g 5.8 g 4.4 g
As the table shows, couscous has a significantly lower fiber content than these similar food options.
However, it has a higher protein content than brown rice.
Whole wheat pasta and quinoa offer the highest combined levels of fiber and protein among these options.
Whole Grain Couscous Is a Better Option Nutritionally
It’s worth noting that whole grain couscous is also available and offers better nutritional value than regular couscous.
However, whole grain couscous can be harder to find as it is not as widely available.
The USDA’s nutrition database does not have a data entry for cooked whole wheat couscous.
However, here are the basic nutritional values for whole wheat couscous per 1/4 (42-gram) cup serving, based on dry weight (18). Unfortunately, data on vitamin and mineral content is unavailable.
- Calories: 150 kcal
- Carbohydrate: 30 g
- Fiber: 2.98 g
- Fat: 1.0 g
- Protein: 6.01 g
This data shows that whole wheat couscous offers significantly more fiber and protein than regular (refined) couscous.
Improving the Nutritional Content of a Couscous Dish
Lastly, it is worth remembering that meals typically feature a variety of ingredients, not just one food.
In the context of a whole meal, here are some ways in which we can obtain nutrients that are lacking in couscous:
- Add vegetables: Including green vegetables such as kale, along with carrots or sweet potatoes, would boost the meal’s calcium, vitamin A, vitamin C, and vitamin E content. These additions would also increase the fiber content of the meal.
- Incorporate protein: Adding a protein source like fish or meat would greatly enhance the protein content of the meal as well as provide vitamin B12, which is missing in couscous.
- Plant-based proteins are another option: Tofu, tempeh, or seitan are also good protein options, providing vitamin B12 is obtained elsewhere in the diet (or through supplementation).
Final Thoughts
As discussed in this article, couscous is a wheat-based product that provides a good source of selenium and B vitamins.
However, other grain-based products, such as whole wheat couscous, quinoa, and whole wheat pasta, offer more nutritionally.
That said, for those who enjoy the taste and texture of quinoa, it can fit into a healthy diet providing its complimented with other nutrient-rich foods.
References
- https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/nutrients
- https://www.fda.gov/food/nutrition-facts-label/daily-value-nutrition-and-supplement-facts-labels
- https://ods.od.nih.gov/factsheets/Selenium-HealthProfessional/
- https://pubmed.ncbi.nlm.nih.gov/28965605/
- https://ods.od.nih.gov/factsheets/Selenium-Consumer/
- https://www.betterhealth.vic.gov.au/health/healthyliving/vitamin-b
- https://www.fsis.usda.gov/food-safety/safe-food-handling-and-preparation/food-safety-basics/food-allergies-big-9
- https://www.beyondceliac.org/gluten-free-diet/is-it-gluten-free/couscous/
- https://nationalceliac.org/celiac-disease-questions/couscous/
- https://fdc.nal.usda.gov/fdc-app.html#/food-details/172014/nutrients
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2584181/
- https://www.health.harvard.edu/staying-healthy/choosing-good-carbs-with-the-glycemic-index
- https://pubmed.ncbi.nlm.nih.gov/36967189/
- https://fdc.nal.usda.gov/fdc-app.html#/food-details/168875/nutrients
- https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/nutrients
- https://fdc.nal.usda.gov/fdc-app.html#/food-details/172014/nutrients
- https://fdc.nal.usda.gov/fdc-app.html#/food-details/168916/nutrients
- https://fdc.nal.usda.gov/fdc-app.html#/food-details/2156255/nutrients
