Pronounced koo-skoos, this tiny grain-based product is not actually a grain, but rather a pasta. It is typically made using wheat flour and water, leaving it as a virtually flavorless, versatile pasta that can be incorporated into any dish. Nutritionally speaking, couscous provides a large amount of carbohydrate with little protein and fat. While some whole-grain couscous products provide a bit more fiber, its high carbohydrate content and lack of fat may place this pasta on the “do not consume” list for those following a ketogenic diet.
Couscous is not a keto-friendly food as it is both high in carbohydrate and low in fat. While all foods, in theory, can fit into a ketogenic diet approach, some high carbohydrate foods, like couscous, can make it difficult to stay below the daily carbohydrate threshold. The best keto alternatives are Green Giant Riced Cauliflower and Thrive Market Wonder Rice.
In this article we’ll discuss a brief overview of what couscous is, it’s history and how it’s made, nutritional profile, and several keto-friendly alternatives to couscous.
Contents
What is couscous?
Couscous is a small, granular pasta most commonly made from durum wheat semolina. It comes in a variety of different types and is a staple item in Algerian, Tunisian, Moroccan and North African cuisines. Oftentimes couscous is mistaken as a grain despite it being a “tiny pasta”.
History
Couscous’s origins are unknown but some records show that it was included in various Arabic recipes dating back to the 13th and 14th centuries. It has been said that couscous was first introduced in Tunisia sometime in the 12th century. While we may never know the exact origins of couscous, we do know that this versatile pasta is a staple in many different cultures and cuisines.
How is Couscous Made?
In its simplest version, couscous begins as semolina, a coarsely ground durum wheat flour. It is formed into small granules by mixing the semolina flour with water and rolling them between the palms of your hands until small beads are formed.
Typical Preparation
Preparation methods vary from culture to culture. Handmade Moroccan couscous is prepared by being steamed three times in a steamer known as a couscoussier. Most couscous that is available in the U.S. is instant or pre-cooked, and as such is easily prepared by simply boiling the couscous, then fluffing with a fork. Some other varieties of couscous, like Israeli couscous, is best prepared by first toasting it before adding boiling water.
Is Couscous Keto-Friendly?
While couscous is a widely popular pasta product with a neutral taste that makes it the perfect addition to nearly any recipe, it may not be the best fit for those following a ketogenic diet. As discussed previously, all food, technically, can fit into a ketogenic diet. Whether or not those foods fit into one’s daily carbohydrate prescription solely depends on serving size and total amount of net carbohydrates per serving.
To get into ketosis, many will need to consume between 20-30 grams of net carbohydrate per day. With just 1 cup of couscous providing around 28 grams of net carb, it may make hitting that target very challenging. For many, this amount of carbohydrate could consume more than half of their daily carbohydrate allowance. Because of this, couscous should be enjoyed rarely or avoided altogether while following a ketogenic diet.
Couscous Varieties and Nutritional Profile
The following couscous products are the primary varieties available today. These include Moroccan Couscous, Israeli (also known as Pearl) Couscous, and Whole Wheat Couscous. Each presents with different textures and sizes, but all have a similar neutral flavor making them easy additions to any recipe or dish.
Rice Select Moroccan Couscous
This particular variety of couscous is perhaps the most popular and widely available. It is sometimes also labeled as “couscous”, since the majority of couscous produced is Moroccan-style. Typically it is made with semolina flour and is offered in either pre-cooked or instant cook varieties. Nutritionally, this variety has primarily carbohydrate with little to no fat, fiber, but does provide a decent amount of protein per serving.
Ingredients:
- Unenriched Durum Semolina (Wheat)
Nutritional Information (per ¼ cup dry):
- Calories: 160
- Total Fat: 1g
- Saturated Fat: 0g
- Cholesterol: 0mg
- Sodium: 0mg
- Total Carbohydrates: 33g
- Total Sugars: 1g
- Fiber: 1g
- Protein: 6g
Rice Select Israeli (Pearl) Couscous
Israeli couscous was originally called “ptitim” which means “little crumbles or “flakes” in Hebrew. This type of couscous is said to not actually be couscous, but rather a pasta that has been toasted. It was originally invented in Israel as a more affordable alternative to rice.
Pearl couscous and Israeli couscous are essentially the same except that pearl couscous tends to be slightly larger in size. Their names are used interchangeably often. Pearl couscous is roughly the size of a pea and throughout most of the world is also known as Mograbia and Lebanese couscous.
Ingredients:
- Wheat Flour
Nutritional Information (per ⅓ cup dry):
- Calories: 190
- Total Fat: 1g
- Saturated Fat: 0g
- Cholesterol: 0mg
- Sodium: 0mg
- Total Carbohydrates: 40g
- Total Sugars: 1g
- Fiber: 4g
- Protein: 6g
Rice Select Organic Whole Wheat Couscous
Generally companies will offer a whole wheat version of Moroccan or Israeli couscous to provide the consumer with a more nutritious product. Using whole wheat creates a product that has more protein, fiber, and micronutrients like iron, magnesium, and manganese. These whole wheat versions have a nuttier flavor and more chewy texture compared to semolina durum wheat varieties.
Ingredients:
- Organic Whole Durum Wheat Semolina
Nutritional Information (per ¼ cup):
- Calories: 190
- Total Fat: 1.5g
- Saturated Fat: 0g
- Cholesterol: 0mg
- Sodium: 0mg
- Total Carbohydrates: 40g
- Total Sugars: 1g
- Fiber: 4g
- Protein: 8g
Alternative Options
The following alternatives provide either fewer carbohydrates per serving, fewer net carbohydrates per serving, or a more beneficial nutrient profile when compared to couscous. These prove to be great options for those aiming to reduce total carbohydrate intake and/or following a ketogenic diet.
Green Giant Riced Cauliflower
Cauliflower rice is an excellent alternative for those wanting to reduce carbohydrate intake while still enjoying a similar texture to original couscous. This alternative has only 2 grams of net carbs per serving while also providing a small amount of protein.
Ingredients:
- Cauliflower
Nutritional Information (per ½ cup prepared):
- Calories: 20
- Total Fat: 0g
- Saturated Fat: 0g
- Cholesterol: 0mg
- Sodium: 0mg
- Total Carbohydrates: 4g
- Total Sugars: 2g
- Fiber: 2g
- Protein: 2g
Ancient Harvest Organic Gluten-Free Quinoa
Quinoa wouldn’t be our first choice for a couscous substitute due to its similar carbohydrate content. However, quinoa may have quite a bit of carbohydrate per ¼ cup serving (½ cup prepared), but it packs a big punch of protein, fiber, and healthy fats when compared to couscous.
The increased fiber, fat, and protein are what makes quinoa a better all-around choice in regards to overall nutritional benefit. As mentioned previously, all foods can technically be consumed while following a ketogenic diet. A reduced serving size of quinoa would be recommended for those following a ketogenic diet to ensure the daily carbohydrate threshold is not exceeded.
Ingredients:
- Organic Gluten-Free Quinoa
Nutritional Information (per ¼ cup dry):
- Calories: 170
- Total Fat: 2.5g
- Saturated Fat: 0g
- Cholesterol: 0mg
- Sodium: 0mg
- Total Carbohydrates: 29g
- Total Sugars: 0g
- Fiber: 3g
- Protein: 6g
Thrive Market Wonder Rice
Although couscous is not a grain like rice, it is similar in texture and size. When trying to mimic couscous in a recipe, this Wonder Rice could be a great option. It has limited ingredients and per serving provides 0 grams net carbs. This particular product is also gluten-free, dairy-free, vegan, paleo-friendly, and non-GMO.
Ingredients:
- Purified Water
- Konjac Flour
- Calcium Hydroxide
Nutritional Information (per 3.5 ounces):
- Calories: 10
- Total Fat: 3g
- Saturated Fat: 0.05g
- Cholesterol: 0mg
- Sodium: 5mg
- Total Carbohydrates: 2g
- Total Sugars: 2g
- Fiber: 0g
- Protein: 0g
Main Takeaways
Couscous has been around for centuries, dating all the way back to potentially the 12th century. While similar in size to rice, it is actually a pasta typically made from durum semolina wheat flour. Some couscous varieties are made with other ingredients like cassava or corn. Couscous provides a neutral flavor and a fluffy texture that accents any dish it is added to. It is relatively high in carbohydrate and void of fat and fiber, making it a not-so-great choice for those who are following a ketogenic diet or those watching their carbohydrate intake. Couscous can be enjoyed while on the ketogenic diet, but increased attention should be given to the serving size consumed. There are several different alternatives to couscous that provide lower carbohydrate, lower net carb, and/or more beneficial nutrient profiles.
Related Questions
Is couscous gluten-free?
Couscous is generally not a gluten-free product. It is made from wheat and as such, should be avoided by those following a gluten-free diet. There are some varieties of couscous made with naturally gluten-free alternatives like corn, cassava, potato or tapioca starch.
Is couscous vegan?
Couscous is a vegan-friendly product. It is made from flour and water, so no animal-based products are used.
Is couscous paleo?
The Paleo diet restricts the consumption of grains and since couscous is made from wheat, it is not paleo-friendly.