Near East Toasted Pine Nut Couscous Mix 5.6 Ounce Paper Box
Near East Toasted Pine Nut Couscous Mix scores 56/100 (Decent) due to its notable protein and fiber content, balanced by a high sodium level.
This Near East product scores 56/100, placing it in the 'Decent' category.
It provides 13.34g of protein and 4.02g of fiber per 100g serving.
A significant concern is the high sodium content at 801.69mg per 100g.
As a NOVA class 3 processed food, it differs from a home-cooked version made with whole ingredients.
This mix can be a convenient side dish, but portion control is important due to sodium.
Scores +10 points above the prepared category average (46/100 across 1958 foods).
Fiber
4.02g
14% of Daily Value
Protein
13.34g
27% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
801.69mg
35% of Daily Value
+
What it brings to the table
Fiber (4.0g)+4
Protein (13.3g)+9
Micronutrients (Iron)+2
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What holds it back
Sodium (801.7mg)-4
Processed (NOVA 3)-5
Why it scores 56
The Near East Toasted Pine Nut Couscous Mix achieves a FoodScore of 56 out of 100, indicating a decent nutritional profile for a prepared food. This score is positively influenced by its protein and fiber content. With 13.34g of protein per 100g, it receives a substantial bonus, contributing to satiety. The 4.02g of fiber also adds a positive bonus to the score, supporting digestive health. Furthermore, the product provides 4.49mg of iron, accounting for 25% of the Daily Value, which is a beneficial micronutrient contribution. However, the score is significantly penalized by its high sodium content, at 801.69mg per 100g, which is a considerable amount for a single serving. Additionally, as a NOVA class 3 product, it is considered processed food, which incurs a penalty. Compared to a home-cooked version using whole ingredients, this mix contains added ingredients like autolyzed yeast extract and yeast extract, which contribute to its flavor profile but also its processed nature and sodium level, making it less ideal than a scratch-made dish.
Health benefits
What the nutrients in near east toasted pine nut couscous mix 5.6 ounce paper box actually do for you, grounded in established dietary science.
Source of Dietary Fiber
This Near East couscous mix provides 4.02g of fiber per 100g. Dietary fiber is important for digestive health, helping to maintain bowel regularity and contributing to feelings of fullness. Including fiber-rich foods in your diet can support overall gut function. This product can contribute to your daily fiber intake, especially when paired with other fiber-rich foods like vegetables.
Contributes to Protein Intake
With 13.34g of protein per 100g, this product offers a notable amount of this macronutrient. Protein is essential for muscle repair and growth, and plays a role in many bodily functions. Including adequate protein in meals can help with satiety, potentially reducing overall calorie intake. This makes the couscous a more substantial side dish or base for a meal.
Provides Essential Iron
The Near East Toasted Pine Nut Couscous Mix delivers 4.49mg 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. Adequate iron intake is vital for preventing iron deficiency. This product can be a useful contributor to meeting daily iron needs, particularly for individuals who may need to increase their intake.
Near East Toasted Pine Nut Couscous Mix scores 56/100 (Decent) due to its notable protein and fiber content, balanced by a high sodium level.
How to eat it
Near East Toasted Pine Nut Couscous Mix is typically prepared as a quick side dish for lunch or dinner. It's often served alongside grilled meats, poultry, or vegetables. A common portion size is around 1/2 cup prepared, which is less than the 100g reference. The main pitfall is consuming the entire box, which would lead to a very high sodium intake.
To balance the meal, pair this couscous with a generous serving of non-starchy vegetables like steamed broccoli or a large green salad.
Consider using half a packet of the seasoning mix to reduce the sodium content if you are monitoring your intake.
Incorporate a lean protein source such as grilled chicken or chickpeas to further enhance the protein per serving.
Use this couscous as a base for a grain bowl, adding fresh herbs, lemon juice, and additional pine nuts for enhanced flavor and nutrients.
Things to keep in mind
This product contains wheat and pine nuts, which are common allergens. Individuals with celiac disease or gluten sensitivity should avoid this product due to the wheat content. Those with tree nut allergies should also exercise caution due to the pine nuts. The high sodium content, at over 800mg per 100g, is a significant consideration for individuals managing blood pressure or those advised to follow a low-sodium diet. While the ingredient list includes 'natural flavor', the specific components are not detailed, which may be a concern for individuals with sensitivities to certain flavor compounds. The presence of soy protein isolate indicates it is not suitable for individuals with soy allergies.
Is Near East Toasted Pine Nut Couscous Mix healthy?
This product scores 56/100, placing it in the 'Decent' category. It offers good amounts of protein and fiber, along with some iron. However, its high sodium content is a significant factor to consider for overall dietary health. It can be part of a balanced diet when consumed in moderation and paired with other nutrient-dense foods.
How does Near East Toasted Pine Nut Couscous Mix compare to other prepared grain mixes?
Compared to a plain couscous, this Near East mix offers added flavor and some protein from the pine nuts and soy protein isolate. However, it also introduces a higher sodium level and is a more processed option. For example, a plain couscous like Ziyad Brand Couscous would have a simpler ingredient list and lower sodium, allowing you more control over seasoning.
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 to a savory, umami taste, similar to MSG. While generally recognized as safe, it's an indicator of a processed food and contributes to the overall sodium content of the product.
What is a reasonable portion size for this couscous mix?
The nutritional information provided is per 100g, which is a substantial amount. A more typical serving size for a side dish might be around 50-70g prepared, which would help manage the sodium intake. Always consider your overall daily sodium limit when consuming this product.
Can I make this couscous mix with less sodium?
Yes, you can reduce the sodium by using only a portion of the included seasoning packet. You could also add your own herbs and spices to enhance flavor without adding more salt. This allows for greater control over the sodium content to better fit your dietary needs.