Couscous is a staple in kitchens around the world, and it's easy to see why. Great tasting and easy to prepare, couscous is an excellent main or side dish—especially when you're short on time. However, while many people enjoy couscous frequently, very few know about its extensive nutritional profile. If you're cutting carbs for health reasons or following a low carb diet, then you might be wondering if couscous can be added to your meal plan. Read on to discover all there is to know about this versatile ingredient and its carbohydrate content.
What Is Couscous?
Due to its appearance, it's easy to assume that couscous is just another type of grain like brown rice or farro. However, that's not the case. Though couscous does have several health benefits, it's not considered a whole grain. Instead, couscous is a type of pasta that's made from semolina, aka ground durum wheat and water. Semolina is moistened and tossed together until it forms little balls to make couscous. These tiny pasta balls are then cooked and served in various ways. Couscous can be enjoyed as a breakfast porridge or paired with lean meats and veggies for a savory dinner-time meal. The possibilities are endless.
Another benefit of couscous is that it cooks very quickly. Traditionally, couscous was rolled by hand and made in a Moroccan pot, requiring three separate steams to cook. However, the process has since evolved, making it easy to cook up in just minutes. As most of the couscous in the United States is "Instant," the cook times often range from 5-15 minutes.
The Importance of Carbohydrates
Now, back to carbohydrates. What exactly is a carbohydrate, and why do some individuals count them? There are various reasons why people are required and choose to count carbohydrates. Yet, even if you're watching your carbohydrate intake, it's important to remember that some amount of carbs is essential. Carbohydrates are one of three main macronutrients: carbohydrates, fat and protein. These macronutrients provide energy and nutrients for the body, keeping us healthy and active. When consumed, carbohydrates are first converted into glucose by our digestive system and then used as a primary fuel source. Consuming carbohydrates help provide our brains and bodies with the energy needed to function.
When to Follow a Low Carb Diet?
So, why do some people follow a low carb diet if carbohydrates are so crucial? In most cases, low carb diets don't restrict individuals from consuming carbs entirely but instead emphasize the importance of consuming healthy carbs. Low carb diets may be followed for various health reasons, one of which is type 2 diabetes. When following a low carb diet like a ketogenic diet, individuals are encouraged to stick to a low carb, moderate-protein and high-fat eating plan. The goal is to reduce individuals' daily carb intake to 20-50 grams per day, putting the body into a state of ketosis. When in ketosis, your body burns fat for fuel instead of carbohydrates.
Is Couscous Low Carb?
If you're thinking about starting a low carb diet like a ketogenic one, then you're likely wondering what foods you can and can't eat. While the nutritional content of couscous varies slightly depending on which type you consume, most varieties contain high amounts of carbs and are not suitable for a low carb diet. That being said, the carbohydrates that couscous does have are derived directly from wheat and are an essential part of a healthy diet when eaten in moderation. To better understand how many carbs are in a single serving of couscous, let's look at the nutritional profiles of a few common types.
Traditional Pearl Couscous Nutritional Information
Serving size: 1/3 cup (50g)
Calories 190
Total Fat 0.5g
Saturated Fat 0g
Trans Fat 0g
Cholesterol 0mg
Sodium 0mg
Total Carbohydrate 39g
Dietary Fiber 2g
Total Sugars 1g
Protein 8g
Vitamin D 0mcg
Calcium 10mg
Iron 1mg
Potassium 71mg
Golden Couscous
Serving Size: 1/3 cup (60g)
Calories 220
Total Fat 1g
Saturated Fat 0g
Trans Fat 0g
Cholesterol 0mg
Sodium 0mg
Total Carbohydrate 45g
Dietary Fiber 3g
Total Sugars 1g
Protein 9g
Vitamin D 0mcg
Calcium 9mg
Iron 1mg
Potassium 131mg
Whole Wheat Pearl Couscous
Servings Size: 1/3 cup (50g)
Calories 200
Total Fat 1g
Saturated Fat 0g
Trans Fat 0g
Cholesterol 0mg
Sodium 0mg
Total Carbohydrate 38g
Dietary fiber 7g
Total sugars 1g
Protein 8g
Vitamin D 0mcg
Calcium 16mg
Iron 2mg
Potassium 187mg
When looking at the carbohydrate content of these three popular types of couscous, you'll notice that one serving of Golden Couscous (durum wheat semolina) contains a total carbohydrate count of 45 grams. In comparison, Traditional Pearl Couscous includes 39 grams and Whole Wheat Pearl Couscous contains 38 grams. Though there is a variation in carbohydrate content, neither of the three varieties are considered low carb or permitted on a low carb diet.
Is Couscous Healthy?
Though couscous is not considered a low carb food, that doesn't mean that it's unhealthy. While it may not be suitable for individuals counting their daily carb intake, it's an excellent food for those looking to live a healthier lifestyle. Additionally, the subtle flavor of this pasta makes it easy to pair with anything. Use couscous as a method of introducing more vegetables into your diet by pairing it with grilled veggies, or serve it as a side to a lean protein like chicken or salmon.
Couscous Recipes
If, after reading the information above, you've determined that the carbohydrate content of couscous fits your lifestyle, then it's time to begin cooking with it. We've rounded up a couple of our favorite recipes to help you get started.
Lemony Pearl Couscous With Broccoli and Salmon
Looking for an elegant meal that's easy to make? This Lemony Pearl Couscous With Broccoli and Salmon is just that. Made with just seven ingredients, most of which you likely have in the pantry, it's light, refreshing and impressive. In this recipe, our Traditional Pearl Couscous is combined with salmon, lemons and broccoli florets to create a flavorful and nutritious dish that you can feel great eating. Loaded with flavor and nutrition, we're confident it will quickly become a family favorite.
Moroccan Couscous
Care to create an authentic couscous dish? Try your hand at making this Moroccan Couscous. Flavored with a Moroccan spice blend of paprika, cumin, coriander, cardamom, turmeric and cinnamon, it's sure to appeal to your guest's taste buds. Instead of traditional couscous, our Golden Couscous is used in this recipe and cooked with low-sodium chicken broth to create a light, fluffy and flavorful base. Pair it with a side of lean protein, or enjoy it as is!
Low Carb Alternatives to Couscous
Searching for a low carb alternative to couscous? Traditional couscous substitutes like quinoa and brown rice contain similar amounts of carbohydrates. However, there are low carb alternatives that you can use to create some of the same dishes—the two most popular being: cauliflower rice and riced broccoli.
Cauliflower Rice
The rise in popularity of low carb diets has caused cauliflower to climb to the top of the grocery list for many. Cauliflower can be turned into low carb pizza crust, gnocchi and rice. And, because cauliflower rice is in such high demand, most supermarkets carry it pre-chopped in bags. Typically found in the produce section or freezer section, cauliflower rice can be used in many of the same ways couscous can. And like couscous, its versatile flavor makes it easy to combine with nearly all types of food. Substitute cauliflower rice into your favorite couscous recipe, or use it in your next stir fry. Low in carbohydrates and easy to cook, it's an excellent addition to a healthy lifestyle.
Riced Broccoli
Riced broccoli is just as it sounds—broccoli that has been grated into tiny rice-sized pieces. Used similarly to cauliflower rice, riced broccoli has a slightly more robust flavor. It is the perfect way to incorporate more greens into your diet and makes for a great low carb alternative to couscous. Whether you choose to mix riced broccoli into a casserole or add it to your next muffin recipe, it's sure to boost the dish's nutrition.
Depending on your unique nutritional needs, couscous may or may not be an ingredient you'd like to add to your diet. If, after reading more about how many carbs are in couscous, you'd like to learn more about this dish, we encourage you to check out the article: What Are the Different Types of Couscous, to better determine which type of couscous will work best in your favorite recipes. From everyone at Bob's Red Mill, we wish you a healthy and happy day!
