Couscous (Cooked)
Couscous is a versatile, quick-to-prepare grain commonly used in a variety of dishes. When cooked, it becomes light, fluffy, and slightly nutty, making it a perfect base for a wide range of flavors. Ideal for adding texture and bulk to meals, couscous is also a rich source of essential nutrients. Below is the detailed nutritional breakdown for cooked couscous.
Nutritional Information per 100g of Cooked Couscous
| Nutrient | Amount |
|---|---|
| Energy | 112 kcal |
| Protein | 3.79 g |
| Fat | 0.16 g |
| Saturated Fat | 0.03 g |
| Carbohydrates | 23.22 g |
| Fiber | 1.4 g |
| Sugar | 0.1 g |
| Calcium | 8 mg |
| Iron | 0.38 mg |
| Magnesium | 8 mg |
| Phosphorus | 22 mg |
| Potassium | 58 mg |
| Sodium | 5 mg |
| Zinc | 0.26 mg |
| Copper | 0.041 mcg |
| Manganese | 0.084 mg |
| Selenium | 27.5 mcg |
| Vitamin C | 0 mg |
| Thiamin (B1) | 0.063 mg |
| Riboflavin (B2) | 0.027 mg |
| Niacin (B3) | 0.983 mg |
| Vitamin B6 | 0.051 mg |
| Folate (B9) | 15 mcg |
| Vitamin B12 | 0 mcg |
| Vitamin A | 0 mcg |
| Vitamin E | 0.13 mg |
| Vitamin D2 | 0 mcg |
Allergen Information
Couscous is generally safe for most individuals, but it is made from wheat, so those with gluten intolerance or celiac disease should avoid it. Always check product labels for any specific allergens if purchasing pre-packaged couscous.
Dietary Preferences
Couscous is suitable for vegetarians and vegans, and can be a valuable addition to plant-based diets. It is low in fat, but contains a moderate amount of carbohydrates, making it suitable for energy-boosting meals. However, individuals following a gluten-free diet should look for gluten-free alternatives.
Culinary Advice
Couscous can be used as a base for salads, side dishes, or even main meals. Pair it with roasted vegetables, grilled meats, or a variety of sauces for added flavor. For an extra boost, consider mixing it with herbs, spices, and a drizzle of olive oil for a simple yet satisfying dish. Since couscous cooks quickly (usually in about 5 minutes), it’s a great option for busy weeknights when you’re craving something nutritious and filling.
Conclusion
Cooked couscous is a nutrient-packed grain that is quick and easy to prepare. Whether used as a side dish or as part of a main meal, couscous offers a wealth of nutritional benefits, including a good balance of protein, carbohydrates, and fiber. Its subtle flavor and adaptable nature make it a versatile ingredient to keep on hand for a variety of culinary creations.
