Many debates enclose a battle between couscous and rice. One cup of prepared couscous has 176 calories, compared to 216 calories in brown rice. Couscous Nutrition: 1 cup of cooked couscous contains 37g carbohydrates, 6g protein, 0.3g fat, 2.2g fiber, and 176 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. 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. 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. Couscous lacks the variety of nutrients found in whole grains like brown rice. This is a high-gluten flour, meaning couscous is not suitable for those with Celiac’s. Some say it is way healthier than rice while others are skeptical about couscous. 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. Others believe it is just a contest between rice in Asia and couscous … It contains all eight essential amino acids, folic acid, and is very low in sodium and has no cholesterol. 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. Couscous is a small, granular pasta made of semolina flour and it contains gluten. Whole wheat couscous can be a healthy swap for refined white pasta or white rice. 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. Basmati is gluten-free and low in fat. Boil liquid -- like water, broth, or milk -- then stir in couscous. Couscous also contains 2 grams of fiber per cup and 6 grams of protein. When cooking couscous, the dried weight is double the cooked weight – for example, 100g dried couscous will make approximately 200g cooked couscous. The results of this study showed that health risks associated with PTE exposure through bulgur consumption are lower than those of rice. Go Whole Grain Whole grain couscous is less common than the refined variety, but it's available at many larger supermarkets and health … Sweet corn comes in at 48, while pearled barley is all the way down at 25. How to Cook Couscous. Brown rice provides the most fat, but the types of fat in brown rice (mono and polyunsaturated fat) are considered to be healthy fats. Couscous provides more protein than both white and brown rice, although brown rice comes close. The GI of couscous is 65, meaning it will cause greater spikes in your blood sugar than … Nutrition. 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