SABOR DI TERRA MEDIUM COUSCOUS scores 67/100 (Good) due to its protein content and minimally processed nature, despite being unenriched.
SABOR DI TERRA Medium Couscous has a FoodScore of 67/100.
It provides 11.76g of protein per 100g serving.
This product is NOVA class 2, indicating it is a processed culinary ingredient.
It contains 2.4g of fiber per 100g, less than whole-grain alternatives.
Consider pairing with vegetables and lean protein to enhance its nutritional profile.
Scores +20 points above the grain category average (47/100 across 2269 foods).
Fiber
2.4g
9% of Daily Value
Protein
11.76g
24% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
7mg
0% of Daily Value
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What it brings to the table
Fiber (2.4g)+2
Protein (11.8g)+7
Minimally processed (NOVA 2)+8
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What holds it back
Nothing significantly penalised here. Well done.
Why it scores 67
SABOR DI TERRA MEDIUM COUSCOUS achieves a FoodScore of 67 out of 100, placing it in the 'Good' category. This score is primarily driven by several positive attributes. The product receives a significant bonus for its protein content, providing 11.76g per 100g, which contributes +7 points. It also earns +2 points for its fiber content of 2.4g per 100g. A notable positive is its classification as NOVA class 2, meaning it is a minimally processed culinary ingredient, which adds +8 points to its score. The ingredient list is simple, containing only unenriched wheat semolina, with no added sugars, fats, or sodium, which prevents any penalties in those categories. However, compared to a generic whole-grain couscous, this product lacks the higher fiber and micronutrient profile that would come from using whole wheat. The absence of enrichment also means it does not contribute to daily values for iron, B vitamins, or folate, which are typically found in enriched grain products. Overall, the SABOR DI TERRA product is a solid base, but its nutritional density could be improved with whole grains or enrichment.
Health benefits
What the nutrients in sabor di terra medium couscous actually do for you, grounded in established dietary science.
Source of Plant-Based Protein
SABOR DI TERRA MEDIUM COUSCOUS provides 11.76g of protein per 100g, making it a contributing source of plant-based protein in a meal. Protein is essential for muscle repair, growth, and overall bodily functions. Including this couscous as part of a balanced meal with other protein sources can help meet daily protein needs, especially for those following vegetarian or vegan diets. Its protein content is a key factor in its positive FoodScore.
Low in Sodium and Added Sugars
This couscous contains only 7mg of sodium and 0g of added sugar per 100g, making it a heart-healthy base for meals. Diets low in sodium can help maintain healthy blood pressure, while limiting added sugars is crucial for managing blood sugar levels and preventing chronic diseases. Its neutral flavor profile allows for versatile culinary applications without contributing excess sodium or sweetness to dishes.
Versatile and Minimally Processed Base
Classified as NOVA class 2, this product is a processed culinary ingredient consisting solely of unenriched wheat semolina. This minimal processing means it retains more of its inherent nutritional qualities compared to highly processed foods. Its versatility allows it to be easily incorporated into various dishes, serving as a neutral base that can absorb flavors from other nutritious ingredients like vegetables, legumes, and lean proteins.
SABOR DI TERRA MEDIUM COUSCOUS scores 67/100 (Good) due to its protein content and minimally processed nature, despite being unenriched.
How to eat it
Couscous is a quick-cooking grain that serves as a versatile base for many meals. It's commonly used in place of rice or pasta, often paired with stews, vegetables, or proteins. A typical serving size is around 3 ounces (85g) dry, which expands significantly when cooked. It's a convenient option for quick meals.
To boost fiber and micronutrients, combine SABOR DI TERRA couscous with plenty of non-starchy vegetables like spinach, bell peppers, or zucchini.
Enhance the protein content of your meal by pairing couscous with lean protein sources such as grilled chicken, fish, tofu, or lentils.
Use couscous as a base for a cold salad, incorporating chickpeas, cucumbers, tomatoes, and a light vinaigrette for a balanced and refreshing meal.
Consider cooking couscous in low-sodium broth instead of water to add flavor without significantly increasing the sodium content, making it a more palatable option.
Things to keep in mind
SABOR DI TERRA MEDIUM COUSCOUS is made from unenriched wheat semolina, meaning it contains gluten. Individuals with celiac disease or gluten sensitivity should avoid this product. As it is unenriched, it does not provide the added B vitamins and iron typically found in enriched grain products in the US, which could be a consideration for those relying on enriched grains for these nutrients. There are no other specific additives or allergens beyond wheat to note in the ingredient list.
SABOR DI TERRA Medium Couscous scores 67/100, indicating it is a 'Good' choice. It offers protein and is low in sodium and added sugars. However, as it's made from unenriched wheat semolina, it lacks the added vitamins and minerals found in enriched grains or the higher fiber of whole grains. Its healthfulness depends on how it's prepared and what it's paired with.
How does SABOR DI TERRA Medium Couscous compare to other brands?
Compared to a whole wheat couscous, SABOR DI TERRA Medium Couscous, made from unenriched wheat semolina, will have less fiber and fewer naturally occurring micronutrients. For instance, brands like Near East offer both regular and whole wheat couscous. A whole wheat option would generally score higher due to increased fiber and nutrient density, aligning more closely with dietary guidelines for whole grains.
What does 'unenriched wheat semolina' mean?
Unenriched wheat semolina means that the wheat has been milled into a coarse flour, but no additional vitamins or minerals have been added back to it. Many grain products in the US are enriched with B vitamins (like folic acid) and iron to address common nutrient deficiencies. This product does not provide those added nutrients.
What is a typical portion size for couscous?
A typical dry portion size for couscous is around 3 ounces (approximately 85 grams), which yields a larger cooked portion. This amount provides about 305 calories, 10g of protein, and 2g of fiber. Adjust portion sizes based on your individual caloric and nutritional needs and how you're incorporating it into your meal.
Can I use this couscous in sweet dishes?
Yes, SABOR DI TERRA Medium Couscous has a neutral flavor profile, making it suitable for both savory and sweet applications. You can prepare it with milk or a plant-based alternative, add fruits, nuts, and a touch of natural sweetener like honey or maple syrup for a breakfast or dessert option. Just be mindful of added sugars if you are trying to limit them.