DecentpreparedNear East· 2 oz (56 g /about 1/3 cup dry couscous & 1 Tbsp seasoning mix) As Pack
Near East Couscous Tomato Lentil 6.1 Ounce Paper Box
Near East Couscous Tomato Lentil scores 59/100 (Decent) on FoodScore. Its primary nutritional strength comes from its protein and fiber content, while its high sodium level is a notable concern.
This Near East product scores 59/100, placing it in the 'Decent' category.
A serving provides 13.7g of protein and 5.11g of fiber per 100g, contributing positively to satiety.
The sodium content is high at 1069.64mg per 100g, which is a significant penalty.
Classified as NOVA 3, it is a processed food, unlike a home-cooked version from whole ingredients.
This product can be a quick side dish or a base for a more complete meal when paired with vegetables and lean protein.
Scores +13 points above the prepared category average (46/100 across 1958 foods).
Fiber
5.11g
18% of Daily Value
Protein
13.7g
27% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
1069.64mg
47% of Daily Value
+
What it brings to the table
Fiber (5.1g)+6
Protein (13.7g)+9
Micronutrients (Iron, Vitamin A)+4
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What holds it back
Sodium (1069.6mg)-5
Processed (NOVA 3)-5
Why it scores 59
Near East Couscous Tomato Lentil achieves a FoodScore of 59 out of 100, categorized as 'Decent'. This score reflects a balance of positive and negative nutritional attributes. On the positive side, the product receives bonuses for its protein content, providing 13.7g per 100g, and its fiber, at 5.11g per 100g. It also gains points for micronutrients, specifically iron (26% DV) and Vitamin A (29% DV). However, significant penalties are incurred due to its high sodium content of 1069.64mg per 100g, which is a key factor in its overall score. Additionally, as a NOVA class 3 product, it is considered processed, leading to a further penalty. While the ingredient list includes whole foods like lentils and tomatoes, the presence of autolyzed yeast extract and natural flavor contributes to its processed classification. Compared to a home-cooked version using whole ingredients, this Near East product offers convenience but with a higher sodium load.
Health benefits
What the nutrients in near east couscous tomato lentil 6.1 ounce paper box actually do for you, grounded in established dietary science.
Source of Plant-Based Protein
This product provides 13.7g of protein per 100g, primarily from the couscous (wheat) and lentils. Protein is an essential macronutrient that supports muscle maintenance and can contribute to feelings of fullness, which may help with appetite management. Incorporating plant-based protein sources like lentils into the diet is a strategy for diversifying protein intake.
Good Source of Dietary Fiber
With 5.11g of fiber per 100g, Near East Couscous Tomato Lentil contributes to daily fiber intake. Dietary fiber is important for digestive health, promoting regular bowel movements and supporting a healthy gut microbiome. Fiber can also help moderate blood sugar responses and contribute to satiety, potentially reducing overall calorie intake.
Provides Key Micronutrients
This product offers meaningful amounts of certain micronutrients, including 26% DV for iron and 29% DV for Vitamin A per 100g. Iron is crucial for oxygen transport in the blood and energy production, while Vitamin A is vital for vision and immune function. These contributions can help fill potential gaps in a varied diet.
Near East Couscous Tomato Lentil scores 59/100 (Decent) on FoodScore. Its primary nutritional strength comes from its protein and fiber content, while its high sodium level is a notable concern.
How to eat it
Near East Couscous Tomato Lentil is typically prepared as a quick side dish or a light meal. It's designed for convenience, requiring minimal cooking time. A common portion is about 1/3 cup dry, which expands significantly when cooked. Be mindful of the sodium content when pairing with other foods.
To enhance the nutritional profile, serve this couscous with a generous portion of fresh or steamed non-starchy vegetables like spinach, broccoli, or bell peppers.
Pair with a lean protein source such as grilled chicken, fish, or tofu to create a more balanced and filling meal.
Consider using half a packet if you are sensitive to sodium, and dilute the flavor with extra plain couscous or vegetables.
Use as a base for a Mediterranean-inspired bowl, adding chickpeas, cucumbers, and a light lemon-herb dressing.
Things to keep in mind
The primary caution for Near East Couscous Tomato Lentil is its high sodium content, at 1069.64mg per 100g. Individuals monitoring their sodium intake, such as those with hypertension or at risk for cardiovascular disease, should consume this product in moderation or adjust other meals accordingly. The product contains wheat, which is an allergen for individuals with celiac disease or gluten sensitivity. While ingredients like autolyzed yeast extract and natural flavor are generally recognized as safe, they contribute to the product's processed nature. There are no artificial colors or artificial sweeteners declared on the label.
Near East Couscous Tomato Lentil scores 59/100 on FoodScore, placing it in the 'Decent' category. It offers beneficial protein (13.7g/100g) and fiber (5.11g/100g), along with iron and Vitamin A. However, its high sodium content (1069.64mg/100g) is a significant drawback, which consumers should consider as part of their overall dietary intake.
How does Near East Couscous Tomato Lentil compare to other prepared grain sides?
Compared to a plain, home-cooked couscous or rice dish, Near East Couscous Tomato Lentil offers added flavor and convenience, along with the benefit of lentils for extra protein and fiber. However, it typically contains significantly more sodium than a homemade version where salt can be controlled. For instance, a plain Minute Rice cup would have much lower sodium but also less protein and fiber.
What is 'autolyzed yeast extract' in the ingredient list?
Autolyzed yeast extract is a flavor enhancer derived from yeast. It is often used to provide a savory, umami flavor similar to MSG, though it is not the same. While generally considered safe, its presence contributes to the product's NOVA 3 classification as a processed food.
What is a reasonable portion size for this product?
The declared serving size is 2 oz (56g dry, about 1/3 cup), which yields a larger cooked portion. Given the high sodium content, it's advisable to stick to this serving size, especially if you are monitoring sodium intake. You can make the meal more substantial by adding low-sodium vegetables or lean protein.
Can I reduce the sodium content when preparing this couscous?
It is challenging to significantly reduce the sodium content as much of it is in the seasoning mix. You could try using less of the seasoning packet and adding your own low-sodium herbs and spices, or mixing the prepared couscous with unseasoned, plain cooked couscous to dilute the overall sodium per serving.