PoorpreparedNear East· 2 oz (56g /about 1/3 cup dry couscous & 1 Tbsp seasoning mix) As Packa
Near East Whole Grain Roasted Garlic & Olive Oil Wheat Couscous 5.8 Ounce Paper Box
Near East Whole Grain Roasted Garlic & Olive Oil Wheat Couscous scores 43/100 (Poor), primarily due to its **high sodium content** and the presence of **trans fat**.
This Near East couscous has a FoodScore of 43/100, indicating a poor nutritional profile.
It provides a notable 8.7g of fiber and 13.9g of protein per 100g serving.
A significant concern is the 914.29mg of sodium per 100g, contributing to a -4 penalty.
As a NOVA class 3 processed food, it is less optimal than a home-cooked whole grain couscous.
Consider this product as an occasional side dish, mindful of its sodium contribution.
Scores -3 points above the prepared category average (46/100 across 1958 foods).
Fiber
8.7g
31% of Daily Value
Protein
13.89g
28% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
914.29mg
40% of Daily Value
+
What it brings to the table
Fiber (8.7g)+11
Protein (13.9g)+9
Micronutrients (Iron)+2
−
What holds it back
Sodium (914.3mg)-4
Trans fat present-20
Processed (NOVA 3)-5
Why it scores 43
Near East Whole Grain Roasted Garlic & Olive Oil Wheat Couscous receives a FoodScore of 43 out of 100, placing it in the 'Poor' category. While the product highlights 'whole grain,' its overall nutritional balance is impacted by several factors. It earns bonuses for its fiber content, providing 8.7g per 100g, and its protein contribution of 13.9g per 100g. Additionally, it offers 19% DV for iron. However, significant penalties are incurred due to its high sodium content, at 914.29mg per 100g, which is a considerable amount for a side dish. The ingredient list also includes 'NATURAL FLAVOR' and 'AUTOLYZED YEAST EXTRACT', which can contribute to the savory profile and sodium perception. A notable penalty is applied for the presence of trans fat, even in small amounts (0.02g per 100g), which is often a byproduct of processing. As a NOVA class 3 processed food, it is a less ideal choice compared to a simple home-cooked whole wheat couscous made with fresh ingredients and controlled seasoning.
Health benefits
What the nutrients in near east whole grain roasted garlic & olive oil wheat couscous 5.8 ounce paper box actually do for you, grounded in established dietary science.
Good Source of Dietary Fiber
This Near East couscous provides 8.7g of fiber per 100g, which is a significant contribution to daily fiber intake. Dietary fiber is important for digestive health, helping to maintain bowel regularity and contributing to feelings of fullness. Including fiber-rich foods like whole grain couscous can support overall gut function and help manage appetite.
Source of Plant-Based Protein
With 13.89g of protein per 100g, this product offers a meaningful amount of plant-based protein. Protein is essential for building and repairing tissues, producing enzymes and hormones, and supporting immune function. For individuals seeking to increase their intake of plant proteins, this whole grain couscous can be a convenient option to include in meals.
Provides Essential Iron
This couscous contributes 3.48mg of iron per 100g, meeting 19% of the Daily Value. Iron is a crucial mineral for oxygen transport in the blood and for energy production. Including foods that provide iron, especially for those following vegetarian or vegan diets, is important for preventing iron deficiency and supporting overall vitality.
Near East Whole Grain Roasted Garlic & Olive Oil Wheat Couscous scores 43/100 (Poor), primarily due to its high sodium content and the presence of trans fat.
How to eat it
Near East Whole Grain Roasted Garlic & Olive Oil Wheat Couscous is typically prepared as a quick side dish, often accompanying main courses like grilled chicken, fish, or vegetables. It's designed for convenience, requiring minimal preparation 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 salty foods.
To enhance the nutritional value, mix the prepared couscous with plenty of fresh or roasted vegetables like bell peppers, zucchini, or spinach.
Pair with a lean protein source such as grilled chicken breast, baked salmon, or lentils to create a more balanced and satisfying meal.
Consider using half of the seasoning packet to reduce the overall sodium content while still retaining some flavor.
Use the couscous as a base for a cold salad, adding chickpeas, cucumbers, tomatoes, and a light vinaigrette.
Things to keep in mind
This product contains wheat and soy, which are common allergens. Individuals with celiac disease or gluten sensitivity should avoid this product due to the whole grain durum wheat. The presence of 'SOY PROTEIN ISOLATE' also makes it unsuitable for those with soy allergies. While the amount of trans fat (0.02g per 100g) is low, its presence is noted as trans fats are generally recommended to be avoided. The high sodium content (914.29mg per 100g) means individuals monitoring their sodium intake, such as those with high blood pressure, should consume this product in moderation or adjust other meal components accordingly.
Is Near East Whole Grain Roasted Garlic & Olive Oil Wheat Couscous healthy?
This product scores 43/100, which is considered 'Poor' by FoodScore standards. While it offers fiber and protein, its high sodium content and classification as a NOVA class 3 processed food detract from its overall nutritional quality. It can be part of a balanced diet when consumed in moderation and paired with fresh ingredients.
How does Near East couscous compare to other brands or plain couscous?
Compared to plain, unseasoned whole wheat couscous, this Near East product is significantly higher in sodium due to its seasoning packet. For example, a plain whole wheat couscous like Bob's Red Mill would allow you to control the added salt and fat, making it a more nutritionally flexible option. The convenience of the Near East product comes with a trade-off in sodium content.
What is 'AUTOLYZED YEAST EXTRACT' in the ingredient list?
Autolyzed yeast extract is a flavor enhancer often used to provide a savory, umami taste. It naturally contains glutamates, similar to MSG, and can contribute to the overall sodium content of a product. While generally recognized as safe, it's an indicator of a processed food designed for enhanced flavor.
What is a reasonable portion size for this couscous?
The declared serving size is 2 oz (56g dry), which is about 1/3 cup. This amount provides a significant portion of the sodium (over 500mg per serving) and calories. To manage intake, consider sticking to the recommended serving size and balancing your meal with lower-sodium components.
Can I reduce the sodium if I don't use all the seasoning?
Yes, using less of the included seasoning packet is an effective way to reduce the sodium content of the prepared couscous. You can also supplement with your own herbs and spices, such as fresh garlic, parsley, or a squeeze of lemon, to add flavor without extra sodium.