Is Couscous Keto and Carbs in Couscous
on May 03, 2023
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Is couscous keto? How many carbs are in couscous? If you’re following this diet, then you’re probably interested to know which foods are low on carbs and keto-friendly. Couscous is a popular food in North African and Middle Eastern cuisine, but can you eat it on a ketogenic diet?
The ketogenic diet is a low-carb, high-fat diet that can help individuals lose weight and improve their overall health. As such, those following this diet need to be mindful of their carbohydrate intake, as excessive carb intake can hinder ketosis, the metabolic state that the keto diet aims to induce.
What Is Couscous?
Couscous is a type of pasta that is made from semolina, which is a coarse flour made from durum wheat. It is a staple food in North African and Middle Eastern cuisine and is typically served with meat, vegetables, or stew.
Couscous is a versatile and easy-to-prepare food that has become increasingly popular in Western countries in recent years.
Is Couscous Keto-Friendly?
Unfortunately, couscous is not keto-friendly due to its high carb content. According to the USDA, one cup of cooked couscous (160 grams) contains about 37 grams of carbs or 35 g of net carbs. Couscous has high-carb content as it’s made from wheat, which is a high-carb grain.
How Many Carbs And Net Carbs In Raw Couscous?
According to the USDA, one cup (173g) of raw couscous contains about 134 grams of carbs, of which 8.6 grams are dietary fiber. This means that there are 125.4 grams of net carbs in one cup of raw couscous. Net carbs refer to the total carbohydrate content minus the fiber content, as fiber is not digested by the body and does not contribute to net carb intake.
How Many Carbs And Net Carbs In Cooked Couscous?
One cup of cooked couscous (160g) contains 37 grams of carbs per USDA, of which 2.2 grams are dietary fiber. This means that there are around 35 grams of net carbs in one cup of cooked couscous.
Carbs In Couscous Vs Quinoa
Couscous and quinoa are both popular grains that are often used in salads, pilafs, and other dishes. While they have some similarities in terms of their nutritional content, they both have high-carb content and are not suitable for a keto diet.
1 Cup serving (Cooked) | Total Carbs | Fiber | Net Carbs |
Couscous (160g) | 37 grams | 2.2 grams | 34.8 grams |
Quinoa (185g) | 39.4 grams | 5.2 grams | 34.2 grams |
Health Benefits Of Couscous
Despite its high carb content, couscous does have some health benefits. It is a good source of protein, fiber, and several important vitamins and minerals. Couscous is also low in fat and calories, making it a good option for weight loss.
Other Types Of Grains: Are They Low In Carbs?
The carb content of grains can vary widely depending on the type of grain. Some grains are naturally lower in carbs than others, but it’s important to note that all grains are relatively high in carbs. Here are some examples of some other types of grains and their carb content per 100 grams:
- Brown rice: 23 grams of carbs
- Buckwheat: 25 grams of carbs
- Whole wheat flour: 46 grams of carbs
- Barley: 73 grams of carbs
Keto Couscous Substitutes
If you’re looking for a keto-friendly substitute for couscous, there are a few options.
- Cauliflower rice: Made from grated cauliflower, cauliflower rice is a low-carb alternative to rice or couscous. One cup of cauliflower rice contains only 5 grams of carbs.
- Zucchini noodles: Also known as zoodles, zucchini noodles are a low-carb alternative to pasta or couscous. One cup of zucchini noodles contains only 3 grams of carbs.
- Shirataki noodles: Made from konjac root, shirataki noodles are a low-carb alternative to traditional noodles and grains. One serving of shirataki noodles contains only 1 gram of carbs.
Couscous Nutrition Facts (Macros)
Here are the nutrition facts (macros) for one cup of cooked couscous (160g):
- Carbs: 37 grams
- Fats: 0.25 grams
- Protein: 6 grams
- Calories: 178 calories
FAQ
Is couscous high in carbs?
Yes, couscous is high in carbs. One cup of cooked couscous contains 37 grams of carbohydrates.
Is couscous healthier than rice?
Couscous and rice have similar nutritional profiles, but couscous is a slightly better source of protein and fiber. However, the healthfulness of couscous or rice depends on the preparation method and the ingredients that are added to the dish.
Is couscous less carbs than rice?
Yes, couscous has less carb content compared to rice. One cup of cooked white rice (158g) contains 44.2 grams of carbs, while one cup of cooked couscous (160g) contains about 37 grams of carbs.
How many carbs are in a cup of couscous?
One cup of cooked couscous contains about 37 grams of carbohydrates.
How many carbs are in 1/4 cup of couscous?
One quarter cup of dry couscous (uncooked) contains 33.5 grams of carbs, while a quarter cup of cooked couscous has 9 grams of carbs.
Is couscous a good substitute for rice on a low-carb diet?
Couscous is not a good substitute for rice on a low-carb diet, as it is high in carbohydrates. However, there are several low-carb alternatives to rice, such as cauliflower rice, zucchini noodles, and shirataki rice.
Is couscous considered a healthy food option?
Couscous is a healthy food option, as it is a good source of protein, fiber, and several important vitamins and minerals. However, it also depends on the preparation method and the ingredients that are added to the dish.
Can you eat couscous if you’re trying to lose weight?
Yes, you can eat couscous if you’re trying to lose weight, as long as you are mindful of portion sizes and the other ingredients that are added to the dish. Couscous is a relatively low-calorie and nutrient-dense food that can be a part of a healthy and balanced diet.
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Keto Cauliflower Couscous Recipe
Ingredients
- 3 cups cauliflower florets, raw
- 2 tablespoons avocado oil
- 1 tablespoon lemon zest
- 1 teaspoon lemon juice
- 1 tablespoon fresh parsley, minced
- 1 tablespoon fresh mint, minced
- salt and pepper, to taste
Instructions
- Add cauliflower florets to a blender. Pulse until small grains are formed. You may need to add a small amount of water if necessary. Drain the cauliflower through a fine strainer.
- Add the cauliflower rice to a microwave-safe bowl.
- Microwave for about 3 to 4 minutes uncovered or until tender.
- Add oil, lemon zest, lemon juice, parsley, and mint. Then season with salt and pepper to taste. Serve and enjoy!
Nutrition
Nutrition information provided is an estimate only and will vary based on ingredient brands and cooking methods used.