DecentdairyNear East· 2 oz (56 g /about 1/3 cup dry couscous & 1 Tbsp seasoning mix) As Pack
Near East Couscous Broccoli & Cheese Rice 5.4 Ounce Paper Box
Near East Couscous Broccoli & Cheese Rice scores 57/100 (Decent), primarily due to its **high sodium content** despite contributions from fiber and protein.
This product has a FoodScore of 57/100, placing it in the 'Decent' category.
It provides 13.39g of protein and 4.5g of fiber per 100g, contributing positively to its score.
A significant concern is the sodium content, at 1210.71mg per 100g, which is high.
As a NOVA class 3 processed food, it contains more ingredients and processing than generic dairy equivalents.
Consider this product as a side dish and be mindful of portion sizes to manage sodium intake.
Scores +24 points above the dairy category average (33/100 across 5088 foods).
Fiber
4.5g
16% of Daily Value
Protein
13.39g
27% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
1210.71mg
53% of Daily Value
+
What it brings to the table
Fiber (4.5g)+5
Protein (13.4g)+9
Micronutrients (Vitamin A, Vitamin C)+4
−
What holds it back
Sodium (1210.7mg)-6
Processed (NOVA 3)-5
Why it scores 57
Near East Couscous Broccoli & Cheese Rice achieves a FoodScore of 57 out of 100, placing it in the 'Decent' category. This score reflects a balance of positive and negative nutritional attributes. On the positive side, the product receives bonuses for its fiber content, providing 4.5g per 100g, and its protein content, at 13.39g per 100g. It also benefits from the presence of micronutrients like Vitamin A (57% DV) and Vitamin C (27% DV). However, these benefits are offset by significant penalties. The primary detractor is the high sodium content, which stands at 1210.71mg per 100g, contributing a substantial negative impact to the score. Additionally, as a NOVA class 3 product, it is considered processed, incurring a penalty. The ingredient list includes autolyzed yeast extract and yeast extract, which are sources of umami flavor and contribute to the overall savory profile, but also to the sodium load. Compared to a generic dairy equivalent, this Near East product is more processed and has a higher sodium level, which is a key differentiator.
Health benefits
What the nutrients in near east couscous broccoli & cheese rice 5.4 ounce paper box actually do for you, grounded in established dietary science.
Source of Protein
This Near East couscous product provides 13.39g of protein per 100g, which can contribute to your daily protein needs. Protein is essential for muscle repair and growth, and for the production of enzymes and hormones. Including adequate protein in meals can also help with satiety, making you feel fuller for longer. This product can be a convenient way to add protein to a meal, especially when combined with other protein-rich foods.
Contains Dietary Fiber
With 4.5g of fiber per 100g, this product offers a notable amount of dietary fiber. Fiber is important for digestive health, helping to maintain bowel regularity and prevent constipation. It also plays a role in blood sugar management by slowing the absorption of glucose. Incorporating fiber-rich foods into your diet can contribute to overall well-being and support a healthy gut microbiome.
Provides Vitamins A and C
This product contributes to your intake of Vitamin A and Vitamin C, providing 57% DV and 27% DV respectively per 100g. Vitamin A is crucial for vision, immune function, and skin health. Vitamin C is an antioxidant that supports the immune system and is necessary for collagen production. While not a primary source of all micronutrients, the presence of these vitamins adds to the nutritional profile of the couscous.
Near East Couscous Broccoli & Cheese Rice scores 57/100 (Decent), primarily due to its high sodium content despite contributions from fiber and protein.
How to eat it
Near East Couscous Broccoli & Cheese Rice is typically prepared as a quick side dish, often accompanying main courses like chicken or fish. It's designed for convenience, offering a flavorful option that can be ready in minutes. A common portion is about 1/3 cup dry couscous, which expands significantly when cooked.
To enhance the nutritional value, pair this couscous with a lean protein source like grilled chicken or tofu and a large serving of non-starchy vegetables.
Consider using half a serving of the seasoning packet to reduce sodium intake, and add your own herbs and spices for flavor.
Mix in additional steamed or roasted broccoli, spinach, or other vegetables to increase fiber and micronutrient content per serving.
Be mindful of the serving size (2 oz dry) to manage calorie and sodium intake, especially if you are watching your overall daily intake.
Things to keep in mind
Consumers should be aware of the high sodium content in Near East Couscous Broccoli & Cheese Rice, which is 1210.71mg per 100g. Individuals monitoring their sodium intake, such as those with hypertension, should consume this product in moderation or adjust other sodium sources in their diet. The ingredient list also includes common allergens: wheat, milk, and soybean, which are present in the couscous, cheeses, and soy sauce. Individuals with allergies to these ingredients should avoid this product. The presence of sulfites is also noted, which can be a concern for individuals with sulfite sensitivity.
Is Near East Couscous Broccoli & Cheese Rice healthy?
Near East Couscous Broccoli & Cheese Rice scores 57/100, indicating it's a 'Decent' choice. It offers protein and fiber, along with some Vitamin A and C. However, its high sodium content is a significant nutritional drawback. It can fit into a balanced diet when consumed in moderation and paired with other nutrient-dense foods.
How does Near East Couscous Broccoli & Cheese Rice compare to plain couscous?
Compared to plain, unseasoned couscous, Near East Couscous Broccoli & Cheese Rice is more processed (NOVA class 3) and significantly higher in sodium due to the seasoning mix. While it offers added flavor and some micronutrients, plain couscous provides more flexibility for controlling sodium and adding your own fresh ingredients. For instance, a plain couscous like Bob's Red Mill Pearl Couscous would have a much lower sodium content.
What is 'autolyzed yeast extract' in the ingredients?
Autolyzed yeast extract is a flavor enhancer derived from yeast. It is often used to provide an umami taste and can contribute to the savory profile of foods. While it's a natural ingredient, it also contains glutamate, similar to MSG, and can contribute to the overall sodium content of a product.
What is a reasonable portion size for this couscous?
The recommended serving size is 2 oz (56g dry), which is about 1/3 cup dry couscous and 1 Tbsp seasoning mix. This portion provides a specific amount of calories, protein, fiber, and sodium. Being mindful of this serving size is important, especially given the high sodium content, to ensure it aligns with your dietary goals.
Can I add other ingredients to improve this dish?
Yes, you can easily enhance the nutritional profile of this couscous. Adding extra fresh or frozen vegetables like bell peppers, peas, or carrots can increase fiber and vitamin content. Incorporating a lean protein source such as chickpeas or grilled chicken can further boost the protein, making it a more complete meal.