Couscous Nutrition

Couscous is a traditional North African dish. Though the exact origin of the dish is not known, historical evidences show that in ancient times, people used to make couscous from millet. These days, people all over the world know about the health benefits of couscous. It is now made from semolina wheat.

How Couscous is Made

Couscous is a staple food from Africa, Europe, Middle East, India and many other parts of the world. Traditionally, cooked couscous is placed under meat or vegetable stew and then served. These days, various new couscous recipes are available on the Internet and couscous nutrition facts may vary according to the ingredients used, method of preparation, quantity served, etc.

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. It used to take several hours to make, steam and serve the dish. These days, processed, ready to cook couscous is available in markets which has actually helped raise its popularity. At some places, it is served as a side dish while at some other places, it is enjoyed as breakfast, lunch or dinner and is eaten alone. You may choose from several flavors available in the market or you may have it plain as it is. Pearl millet or semolina wheat is mostly used to make couscous. 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 like apples, cranberries, etc. You can add seeds and nuts to cooked couscous to increase its nutritional value and calorie count. You can also cook it in a spicy broth with meat. You can enjoy it as a dessert by adding dates, sesame and honey to it.

Couscous 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 carbohydrates 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		Nutrient Quantity 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

The nutrition data of Israeli couscous and Indian couscous may be different. It may vary according to the method of preparation.

Couscous Nutritional Benefits

The table above, illustrates how couscous is rich in calories, vitamins and other nutrients like minerals, antioxidants, etc. It is a high carb food and 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, muscles stronger. It helps improve the blood circulation. It is free of harmful fats, sugar and cholesterol and thus does not increase your risk of heart diseases or stroke. The vitamins E and K offer smooth and glowing skin, strong nails and shiny hair. The dietary fiber can help improve your digestive health and in turn the overall health. As couscous is very rich in carbs, it is usually served with meat to balance the amount of protein.

If you include couscous in a balanced diet, the nutrients from the dish can definitely help improve your health in several ways. Not only the overall health but it can help change your looks significantly.