Couscous: Is It Healthy?

This Mediterranean grain has become a popular side dish. But should couscous be making a regular appearance on your plate?
Price and stock could change after publish date, and we may make money off these affiliate links. Learn more.
August 02, 2013
couscous

115036226

Raw couscous

Photo by: Lilyana Vynogradova

Lilyana Vynogradova

This Mediterranean staple has become a popular side dish. But should couscous be making a regular appearance on your plate?

Not technically a grain, this combination of semolina wheat and water is actually more like pasta. There are several types of couscous, including the large Israeli couscous (aka pearled couscous) and the small Moroccan couscous (about 3 times the size of cornmeal).

One cup of cooked Moroccan couscous has 176 calories, 36 grams of carbohydrates, 2 grams of fiber and 6 grams of protein. It's sugar- and fat-free and contains about 66% of the recommended daily dose of selenium.

Whole wheat couscous is more nutritious that the regular variety. It's made from whole wheat durum flour. It contains 5 to 6 grams of fiber per serving, which can help you meet the recommended daily amount of fiber.

Couscous has a mild flavor which makes it extremely versatile. It works well with different flavors, both sweet and savory.

No?

Couscous lacks the variety of nutrients found in true whole grains like farro, brown rice, bulgur, and amaranth. If you eat it regularly instead of whole grains you could be missing out on some important nutrients. In addition, if you don't keep track of portions or add large portions of high-calorie ingredients (like dried fruit, oil and nuts) you can easily rack up calories.

Couscous also has a higher glycemic index than other whole grains, weighing in at 65, while brown rice has a GI of 50 and bulgur 48. Diabetics may be better off choosing lower glycemic index foods to help maintain better blood sugar control.

The Verdict: Couscous can absolutely be part of a healthy eating plan but it shouldn't take the place of true whole grains. Including a variety of grains will help ensure that you’re getting in all your essential nutrients.

Toby Amidor, MS, RD, CDN, is a registered dietitian and consultant who specializes in food safety and culinary nutrition. See Toby's full bio »

Next Up

How to Cook Couscous

Everything you need to know to cook perfect, fluffy couscous.

What Is Couscous?

We all know and love couscous, but do you know what couscous is, where it comes from or how it’s made? Hint: it doesn’t grow on bushes or trees.

What Is Couscous?

Is couscous a grain? If not, what is it?

Meet This Grain: Couscous

Okay, couscous isn't technically a standalone grain but it is made from them. Find out more about this international delight and easy ways to enjoy it.

Best 5 Couscous Recipes

Check out Food Network's top-five couscous recipes to find classic and creative interpretations of this endlessly versatile dish.

Shortcut Moroccan Vegetable Tagine with Couscous — Meatless Monday

Get the recipe for Food Network's quick-fix Shortcut Moroccan Vegetable Tagine with Couscous, a satisfying supper ideal for Meatless Monday.

Israeli Couscous Salad With Smoked Paprika — The Weekender

Whether you’re grilling, picnicking or just trying to keep your kitchen cool, make sure to add Giada’s Israeli Couscous Salad With Smoked Paprika to your menu.

Grilled Vegetables With Couscous and Yogurt Sauce — Meatless Monday

The star of Food Network Magazine's 30-minute meal is simply grilled vegetables, served with fluffy couscous and a creamy, tangy Greek yogurt sauce.

Bobby's Couscous Salad with Grilled Summer Vegetables — Meatless Monday

Marinate seasonal veggies like zucchini and tomato, and then grill until charred. Toss with toasted Israeli couscous for an easy dish.