Others believe it is just a contest between rice in Asia and couscous … Rice is cultivated and consumed all over the world, making it the most popular grain globally. Couscous originates in North Africa and plays a central role in Middle Eastern cuisine. How to Cook Couscous. Couscous is a small, granular pasta made of semolina flour and it contains gluten. Couscous also contains 2 grams of fiber per cup and 6 grams of protein. Whole wheat couscous can be a healthy swap for refined white pasta or white rice. Regular couscous isn’t considered a whole grain but can be part of a healthy diet when properly portioned. It contains all eight essential amino acids, folic acid, and is very low in sodium and has no cholesterol. 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. Couscous lacks the variety of nutrients found in whole grains like brown rice. Brown rice provides the most fat, but the types of fat in brown rice (mono and polyunsaturated fat) are considered to be healthy fats. This is a high-gluten flour, meaning couscous is not suitable for those with Celiac’s. Sweet corn comes in at 48, while pearled barley is all the way down at 25. When cooking couscous, the dried weight is double the cooked weight – for example, 100g dried couscous will make approximately 200g cooked couscous. For example, white rice is higher on the GI than couscous (ranking as a high-GI food at 72), while brown rice is 15 points lower at 50. The results of this study showed that health risks associated with PTE exposure through bulgur consumption are lower than those of rice. If you don’t have any scales to hand, then 100g cooked couscous is about the size of a tight fist, and 200g dried couscous … For people living in Asia, rice supplies 35 to 80 percent of caloric intake, according to Duke University. Some say it is way healthier than rice while others are skeptical about couscous. Couscous is also the lowest in fat, however, preparation method can make a big difference. The GI of couscous is 65, meaning it will cause greater spikes in your blood sugar than … Go Whole Grain Whole grain couscous is less common than the refined variety, but it's available at many larger supermarkets and health … Nutrition. Basmati is gluten-free and low in fat. The Israeli couscous, on the other hand, is bigger, rounder and close to pasta-like. One cup of prepared couscous has 176 calories, compared to 216 calories in brown rice. Many debates enclose a battle between couscous and rice. Couscous Nutrition: 1 cup of cooked couscous contains 37g carbohydrates, 6g protein, 0.3g fat, 2.2g fiber, and 176 calories. Boil liquid -- like water, broth, or milk -- then stir in couscous. Couscous provides more protein than both white and brown rice, although brown rice comes close. Brown rice, which contains the hull of the rice kernel, contains more nutrients and antioxidants than white, according to Goldberg, including additional magnesium, calcium, and potassium. Couscous provides about 1.5 milligrams of niacin in a serving, but pasta has more than twice that amount at almost 4 milligrams – about 25 percent of your RDA. According to another study (2)(3) published in December 2013, rice contains more arsenic concentrations (160±38 ng/g) than bulgur, which result in risks of cancer and coronary heart disease. ANSWER: Calorie-wise, couscous comes out on top.