Couscous is rich in essential nutrients that are beneficial to our health. This article provides nutritional facts regarding the same.
Couscous is a staple food in Africa, Europe, Middle East, India, and many other parts of the world. Though the exact origin of the dish is not known, historical evidences show that in ancient times, people used to make couscous from millet. Nowadays, it is made from semolina wheat.
Couscous granules or small balls (about one millimeter in diameter) of semolina wheat, are made from ground (roughly) wheat. The roughly ground wheat is moistened and rolled into small granules. These granules are then covered by finely ground wheat flour, so that they remain separated. The balls are not perfectly spherical. Depending upon the location, different people use different cereals to make the granules. Earlier, it used to take several hours to make the dish. These days, processed, ready to cook couscous is available in markets, in several flavors to choose from. At some places, it is served as a side dish while at some other places, it is enjoyed as breakfast, lunch, or dinner. When cooked, it swells and becomes fluffy and light. The ratio of couscous to water should ideally be 1: 2 while cooking. It is usually served with vegetables like carrots, potatoes, turnips, etc. It can be cooked with herbs and fruits such as apples, cranberries, etc. Seeds and nuts can be added to increase its nutritional value and calorie count. It can also be cooked in a spicy broth with meat, or it can be consumed as a dessert by adding dates, sesame, and honey to it.
Nutrition Facts
Couscous Nutrition
1 cup (157 g) of cooked couscous
| Nutrient | Quantity |
| Calories | 176 |
| Calories from fat | 2.1 |
| Calories from protein | 24.1 |
| Calories from carbohydrates | 150 |
| Total carbohydrate | 36.5 g |
| Saturated fat | 0.0 g |
| Monounsaturated fat | 0.0 g |
| Polyunsaturated fat | 0.1 g |
| Total fat | 0.3 g |
| Cholesterol | 0.0 mg |
| Sodium | 7.9 mg |
| Protein | 5.9 g |
| Vitamin A | 0 IU |
| Vitamin B6 | 0.1 mg |
| Choline | 5.2 mg |
| Vitamin K | 0.2 mcg |
| Niacin | 1.5 mg |
| Thiamin | 0.1 mg |
| Vitamin C | 0.0 mg |
| Vitamin E | 0.2 mg |
| Folate | 23.5 mcg |
| Pantothenic acid | 0.6 mg |
| Calcium | 13.1 mg |
| Iron | 0.6 mg |
| Magnesium | 12.6 mg |
| Phosphorus | 34.5 mg |
| Potassium | 91.1 mg |
| Zinc | 0.4 mg |
| Manganese | 0.1 mg |
| Selenium | 43.2 mcg |
| Omega-3 fatty acids | 4.7 mg |
| Omega-6 fatty acids | 94.2 mg |
| Water | 114 g |
| Sugars | 0.2 g |
| Dietary Fiber | 2.2 g |
| Copper | 0.1 mg |
Benefits
Couscous is a high-carb food, therefore it is usually served with meat to balance the amount of protein. Its antioxidant properties can protect you from devastating effects of free radicals. Thus, it can help prevent various diseases and disorders, including cancer. The antioxidants can help strengthen your immune system. The vitamins and minerals can make your bones and muscles stronger. It helps improve the blood circulation. It is free of harmful fats, sugars, and cholesterol, and thus it does not increase your risk of heart diseases or stroke. Vitamin E and vitamin K offers smooth and glowing skin, strong nails, and shiny hair. The dietary fiber can help improve your digestive health.
The aforementioned data illustrates how couscous is rich in calories, vitamins, and other nutrients like minerals, antioxidants, etc. The nutrients from the dish can definitely help improve your health in several ways.
Disclaimer: This article is for informative purposes only and does not in any way attempt to replace the advice offered by an expert on the subject.
