PoorpreparedNear East· (56 g /about 1/3 cup dry couscous & 1 Tbsp seasoning mix) As Packaged
Near East Couscous Roasted Garlic & Olive Oil 5.8 Ounce Paper Box
Near East Couscous Roasted Garlic & Olive Oil scores a 36/100 (Poor) due to the presence of trans fats and its classification as a processed food, despite some beneficial protein and fiber.
This Near East product scores 36/100 (Poor) on the FoodScore scale.
It provides 13.2g of protein and 3.8g of fiber per 100g, contributing to satiety.
A significant concern is the presence of trans fats, which negatively impacts its nutritional score.
With 894.64mg of sodium per 100g, it is considerably higher in sodium than a home-cooked version.
This couscous is a convenient option but should be balanced with lower-sodium, whole food components.
Scores -10 points above the prepared category average (46/100 across 1958 foods).
Fiber
3.8g
14% of Daily Value
Protein
13.2g
26% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
894.64mg
39% of Daily Value
+
What it brings to the table
Fiber (3.8g)+4
Protein (13.2g)+9
Micronutrients (Iron)+2
−
What holds it back
Sodium (894.6mg)-4
Trans fat present-20
Processed (NOVA 3)-5
Why it scores 36
Near East Couscous Roasted Garlic & Olive Oil receives a FoodScore of 36 out of 100, placing it in the 'Poor' category. This score is primarily driven by significant penalties, most notably a -20 penalty for the presence of trans fat, indicated by the ingredient 'tocopherols (preservative)' which can sometimes be a source, and a -5 penalty for being a NOVA class 3 processed food. The product also incurs a -4 penalty due to its high sodium content of 894.64mg per 100g, which is a substantial amount. On the positive side, it receives bonuses for its protein content, with 13.2g per 100g earning a +9 bonus, and its fiber content of 3.8g per 100g, contributing a +4 bonus. Additionally, the iron content, providing 24% DV per 100g, adds a +2 micronutrient bonus. Compared to a home-cooked version using whole ingredients, this Near East product contains significantly more sodium and includes processed ingredients and trans fats that would not typically be present in a scratch-made dish.
Health benefits
What the nutrients in near east couscous roasted garlic & olive oil 5.8 ounce paper box actually do for you, grounded in established dietary science.
Source of Protein
This couscous provides 13.2g of protein per 100g, which can contribute to muscle maintenance and satiety. Protein is an essential macronutrient involved in numerous bodily functions. Including adequate protein in meals can help you feel fuller for longer, potentially aiding in weight management by reducing overall calorie intake. While not a primary protein source, it can supplement the protein content of a meal.
Contains Dietary Fiber
With 3.8g of fiber per 100g, Near East Couscous offers a moderate amount of this important nutrient. Dietary fiber supports digestive health and can help regulate blood sugar levels. Fiber adds bulk to the diet, which can promote regular bowel movements and contribute to a feeling of fullness. This can be a beneficial addition to meals that might otherwise be low in fiber.
Provides Iron
This product contributes 4.3mg of iron per 100g, which is 24% of the Daily Value. Iron is a crucial mineral for oxygen transport in the blood and energy production. Adequate iron intake is important for preventing iron-deficiency anemia, which can lead to fatigue and weakness. While not the sole source, this couscous can help meet daily iron requirements as part of a balanced diet.
Near East Couscous Roasted Garlic & Olive Oil scores a 36/100 (Poor) due to the presence of trans fats and its classification as a processed food, despite some beneficial protein and fiber.
How to eat it
Near East Couscous Roasted Garlic & Olive Oil is typically prepared as a quick side dish. It's often served alongside grilled meats, poultry, or vegetables. A common portion size is about 1/3 cup dry, which expands significantly when cooked. Be mindful of the sodium content when pairing with other foods.
To reduce the overall sodium of your meal, pair this couscous with unsalted or low-sodium proteins and vegetables.
Consider using half of the included seasoning packet and adding your own fresh herbs and a drizzle of olive oil to control sodium levels.
Increase the fiber and nutrient density by mixing in cooked lentils, chickpeas, or a variety of chopped fresh or roasted vegetables.
Use as a base for a Mediterranean-inspired bowl with grilled chicken, cucumbers, tomatoes, and a lemon-tahini dressing.
Portion control is key; a serving of 1/3 cup dry couscous is a reasonable amount, especially given the sodium content.
Things to keep in mind
Consumers should be aware that Near East Couscous Roasted Garlic & Olive Oil contains wheat and soy, which are common allergens. The ingredient list also includes 'tocopherols (preservative)', which can sometimes be associated with trans fats, contributing to the product's lower FoodScore. The high sodium content of 894.64mg per 100g means that individuals monitoring their sodium intake, such as those with high blood pressure, should consume this product in moderation or consider smaller portion sizes. While generally safe for most, the processed nature of the product means it should be balanced with whole, unprocessed foods in the diet.
Is Near East Couscous Roasted Garlic & Olive Oil a healthy choice?
This product scores 36/100 (Poor) on FoodScore. While it offers some protein and fiber, its score is significantly impacted by the presence of trans fats and high sodium content. It is best considered an occasional convenience food rather than a staple for optimal health.
How does Near East couscous compare to a plain, unseasoned couscous?
Compared to plain, unseasoned couscous, this Near East product is significantly higher in sodium due to the seasoning mix. Plain couscous would typically have a higher FoodScore as it lacks the added sodium, fats, and processed ingredients found in the flavored variety, allowing for more control over your meal's nutritional profile.
What does 'autolyzed yeast extract' mean in the ingredients?
Autolyzed yeast extract is a flavor enhancer derived from yeast. It naturally contains glutamates, which contribute an umami flavor similar to MSG. While generally recognized as safe, some individuals may prefer to limit foods containing flavor enhancers.
Can I eat this couscous every day?
Given its high sodium content of 894.64mg per 100g and the presence of trans fats, consuming this couscous daily may contribute to exceeding recommended daily limits for these nutrients. For a balanced diet, it's advisable to rotate with less processed options and focus on whole foods.
Is this product suitable for a vegetarian diet?
Yes, based on the ingredient list, Near East Couscous Roasted Garlic & Olive Oil appears to be suitable for a vegetarian diet. It does not contain any meat, poultry, or fish ingredients. However, it does contain soy protein isolate and wheat, which are common allergens.