DecentpreparedNear East· 2 Oz (56 g/about 1/3 cup dry couscous & 1 Tbsp seasoning mix) As Packa
Near East Mediterranean Curry Couscous Mix 5.7 Ounce Paper Box
Near East Mediterranean Curry Couscous Mix scores 59/100 (Decent) on FoodScore, primarily due to its significant sodium content despite beneficial protein and fiber.
FoodScore: 59/100 (Decent), indicating a moderate nutritional profile.
Provides 13.1g of protein and 4.7g of fiber per 100g, contributing to satiety.
High in sodium with 875mg per 100g, a primary nutritional concern.
Classified as NOVA 3 (processed), suggesting it's less ideal than a home-cooked alternative.
Offers a convenient base for meals, but consider ways to balance its sodium.
Scores +13 points above the prepared category average (46/100 across 1958 foods).
Fiber
4.7g
17% of Daily Value
Protein
13.11g
26% of Daily Value
Added sugar
1.54g
3% of Daily Value
Sodium
875mg
38% of Daily Value
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What it brings to the table
Fiber (4.7g)+5
Protein (13.1g)+9
Micronutrients (Iron, Vitamin A)+4
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What holds it back
Sodium (875mg)-4
Processed (NOVA 3)-5
Why it scores 59
The Near East Mediterranean Curry Couscous Mix achieves a FoodScore of 59 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 13.1 grams per 100g, which can contribute to satiety. It also benefits from 4.7 grams of fiber per 100g, a valuable component for digestive health. Furthermore, the product contributes meaningful amounts of certain micronutrients, specifically 27% DV for iron and 48% DV for Vitamin A per 100g. However, these benefits are offset by significant penalties. The primary concern is its high sodium content, at 875mg per 100g, which is a considerable amount for a single serving and contributes negatively to the score. Additionally, as a NOVA 3 classified product, it is considered processed, incurring a penalty. The presence of ingredients like autolyzed yeast extract can contribute to the savory flavor profile but also adds to the overall sodium. Compared to a home-cooked version using whole ingredients, this Near East product offers convenience but with a higher sodium load and less control over ingredient quality.
Health benefits
What the nutrients in near east mediterranean curry couscous mix 5.7 ounce paper box actually do for you, grounded in established dietary science.
Supports Satiety and Muscle Maintenance
This Near East couscous mix provides 13.1 grams of protein per 100g. Protein is an essential macronutrient that plays a crucial role in muscle repair and growth, as well as contributing to feelings of fullness. Including adequate protein in meals can help manage appetite and support overall body composition. While not a primary protein source, it can contribute meaningfully to the protein content of a meal when combined with other protein-rich foods.
Contributes to Digestive Health
With 4.7 grams of fiber per 100g, this product offers a decent amount of dietary fiber. Fiber is important for maintaining regular bowel movements and supporting a healthy digestive system. It can also help regulate blood sugar levels and contribute to satiety. Incorporating fiber-rich foods like this couscous can be part of a balanced diet that promotes gut health.
Source of Key Micronutrients
The Near East Mediterranean Curry Couscous Mix provides notable amounts of iron (27% DV) and Vitamin A (48% DV) per 100g. Iron is vital for oxygen transport in the blood and energy production, while Vitamin A is crucial for vision and immune function. While not a comprehensive source of all micronutrients, these contributions can help meet daily requirements for these specific vitamins and minerals.
Near East Mediterranean Curry Couscous Mix scores 59/100 (Decent) on FoodScore, primarily due to its significant sodium content despite beneficial protein and fiber.
How to eat it
Near East couscous mixes are typically prepared as a quick side dish or a base for a main meal. They are often served alongside grilled meats, fish, or vegetables. The serving size is 2 oz (56g) dry, yielding about 1/3 cup, which is a moderate portion for a side.
To enhance the nutritional profile, pair this couscous with a lean protein source like grilled chicken or chickpeas and a generous serving of non-starchy vegetables.
Consider using half the seasoning packet to reduce the sodium content, and add your own herbs and spices for flavor.
Incorporate fresh herbs like cilantro or mint, and a squeeze of lemon juice, to brighten the flavor without adding extra sodium.
Use this couscous as a base for a Mediterranean-inspired bowl with roasted vegetables, olives, and a light vinaigrette.
Things to keep in mind
This product contains wheat, which is an allergen. Individuals with celiac disease or wheat sensitivity should avoid this product. The high sodium content, at 875mg per 100g, is a significant consideration, especially for individuals monitoring their sodium intake due to conditions like hypertension or kidney disease. While the added sugar content is low (1.54g per 100g), the presence of 'honey granules' indicates a form of added sugar. The product is also classified as NOVA 3 (processed), meaning it has undergone significant industrial processing, which may be a concern for those aiming for a diet rich in whole, unprocessed foods.
Is Near East Mediterranean Curry Couscous Mix healthy?
With a FoodScore of 59/100 (Decent), this Near East couscous mix offers some nutritional benefits like protein and fiber. However, its high sodium content is a drawback. It can be part of a balanced diet when consumed in moderation and paired with other whole foods, but it's not a 'health food' in itself.
How does Near East couscous compare to other brands or homemade versions?
Compared to a homemade couscous dish prepared with whole ingredients, Near East couscous mixes typically contain significantly more sodium and are classified as processed (NOVA 3). Other brands like Zatarain's or Knorr often have similar nutritional profiles in their flavored rice and pasta mixes, emphasizing convenience over optimal nutrition. Opting for plain couscous and adding your own spices and vegetables offers more control over sodium and ingredient quality.
What is 'autolyzed yeast extract' in the ingredient list?
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, it can contribute to the overall sodium content of the product and may be a concern for individuals sensitive to free glutamates.
What is a reasonable portion size for this couscous?
The declared serving size is 2 oz (56g) dry, which yields about 1/3 cup cooked. This is a moderate portion for a side dish. If consumed as a main course, you might eat a larger portion, but be mindful of the increased sodium intake. Balancing it with plenty of vegetables and a lean protein can help create a more complete meal.
Can I reduce the sodium in this product?
Yes, you can significantly reduce the sodium by using only a portion of the seasoning packet, or by rinsing the cooked couscous if the seasoning is added separately (though this may also reduce flavor). You can then add your own low-sodium herbs, spices, and fresh ingredients to enhance flavor without the added salt.