DecentpreparedNear East· 2 oz (56 g/about 1/3 cup dry couscous & 1 Tbsp seasoning mix) As Pack
Near East Couscous Wild Mushroom & Herb Couscous Mix 5.4 Ounce Paper Box
Near East Couscous Wild Mushroom & Herb Couscous Mix scores 50/100 (Decent) due to its notable sodium content, despite providing some protein and fiber.
This Near East product has a FoodScore of 50/100, placing it in the 'Decent' category.
It provides 13.7g of protein and 4.3g of fiber per 100g, contributing positively to its score.
A significant concern is the high sodium content at 1030.36mg per 100g.
As a NOVA class 4 food, it is considered ultra-processed compared to a home-cooked alternative.
This mix can be a convenient side dish but should be balanced with lower-sodium foods.
Scores +4 points above the prepared category average (46/100 across 1958 foods).
Fiber
4.3g
15% of Daily Value
Protein
13.7g
27% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
1030.36mg
45% of Daily Value
+
What it brings to the table
Fiber (4.3g)+4
Protein (13.7g)+9
Micronutrients (Iron)+2
−
What holds it back
Sodium (1030.4mg)-5
Ultra-processed (NOVA 4)-10
Why it scores 50
The Near East Couscous Wild Mushroom & Herb Couscous Mix achieves a FoodScore of 50 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 protein content, providing 13.7g per 100g, and its fiber content of 4.3g per 100g. It also gains points for iron, contributing 25% of the Daily Value per 100g. However, significant penalties impact the overall score. The most substantial deduction comes from its high sodium level, at 1030.36mg per 100g, which is a considerable amount for a side dish. Additionally, its classification as a NOVA class 4 food indicates it is ultra-processed, leading to a 10-point penalty. Ingredients like autolyzed yeast extract and natural flavor contribute to its processed nature. While it contains 0g of added sugar, the overall formulation moves it away from a whole-ingredient baseline, such as a home-cooked couscous with fresh mushrooms and herbs, which would typically have much lower sodium and no processing penalties.
Health benefits
What the nutrients in near east couscous wild mushroom & herb couscous mix 5.4 ounce paper box actually do for you, grounded in established dietary science.
Source of Dietary Fiber
This couscous mix provides 4.3g of fiber per 100g, which can contribute to your daily fiber intake. Dietary fiber is important for digestive regularity and can help with satiety. Including fiber-rich foods in your diet supports overall gut health. While not exceptionally high, this amount offers a modest contribution, especially when paired with other fiber sources like vegetables.
Contribution to Protein Intake
With 13.7g of protein per 100g, this Near East couscous mix can help meet daily protein needs. Protein is essential for muscle maintenance and repair, and plays a role in various bodily functions. For individuals looking for convenient ways to increase protein in their meals, this product offers a notable amount, particularly when combined with other protein sources.
Source of Iron
The product contributes 4.5mg of iron per 100g, which is 25% of the Daily Value. Iron is a crucial mineral involved in oxygen transport throughout the body and energy production. Including foods that provide iron can help prevent deficiency, especially for individuals with higher iron requirements. This couscous mix can be a useful component in a diet aimed at maintaining adequate iron levels.
Near East Couscous Wild Mushroom & Herb Couscous Mix scores 50/100 (Decent) due to its notable sodium content, despite providing some protein and fiber.
How to eat it
Near East Couscous Wild Mushroom & Herb Couscous Mix is typically prepared as a quick side dish, often accompanying main courses like chicken or fish. A common portion size is around 1/3 cup dry mix, yielding a larger cooked portion. It's designed for convenience and quick meal preparation.
To balance the sodium, pair this couscous with unsalted or low-sodium main dishes and plenty of fresh, unseasoned vegetables.
Consider using half a packet of the seasoning mix to reduce the sodium content, and enhance flavor with fresh herbs like parsley or thyme.
Increase the fiber and nutrient density by stirring in cooked lentils, chickpeas, or a generous amount of sautéed mushrooms and spinach.
Use this mix as a base for a Mediterranean-inspired bowl by adding grilled chicken or tofu, cucumbers, tomatoes, and a lemon-tahini dressing.
Things to keep in mind
This product contains wheat, which is a common allergen and should be avoided by individuals with celiac disease or wheat sensitivities. The high sodium content, at over 1000mg per 100g, is a significant consideration for those managing blood pressure or advised to follow a low-sodium diet. While the serving size is 2 oz dry, consuming larger portions or combining it with other high-sodium foods could lead to excessive sodium intake. Ingredients like autolyzed yeast extract and natural flavor are common in ultra-processed foods, and while generally recognized as safe, some individuals may prefer to limit their intake of such components.
Is Near East Couscous Wild Mushroom & Herb Couscous Mix a healthy choice?
This Near East couscous mix scores 50/100, indicating it's a 'Decent' choice. It offers protein and fiber, but its high sodium content and status as an ultra-processed food are nutritional drawbacks. It can fit into a balanced diet when consumed in moderation and paired with whole, unprocessed foods.
How does Near East couscous compare to other prepared grain mixes?
Compared to some other prepared grain mixes, such as certain Knorr Rice Sides, the Near East couscous mix may offer a similar level of convenience but often with comparable or higher sodium levels. While it provides a good amount of protein and fiber, consumers should always check the nutrition facts panel for specific sodium, fiber, and protein content when comparing brands.
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 to foods. While it is not the same as MSG, it naturally contains glutamates, which contribute to its flavor-boosting properties. It's a common ingredient in many processed foods.
What is a reasonable portion size for this couscous mix?
The declared serving size is 2 oz (56g) dry mix, which yields about 1 cup cooked. This portion provides a significant amount of sodium, so it's important to be mindful of this. For a main meal, you might consume a larger portion, but consider balancing sodium intake from other meal components.
Can this couscous mix be prepared in advance for meal prep?
Yes, this couscous mix can be prepared in advance and stored in an airtight container in the refrigerator for 3-4 days. It reheats well, making it a convenient option for meal prepping side dishes. However, its texture might become slightly softer upon reheating.