Couscous aka "baby pasta" and rice can be substituted for one another in several recipes. And, because the flavors of each are subtle, swapping them won't throw your entire recipe off course. Both rice and couscous take on the flavors of the seasonings you add, and neither needs much to shine. That being said, couscous and rice do share different nutritional profiles, and learning more about each can help you better determine which is best for your dietary needs.
What Is Couscous?
Couscous is a type of pasta that's made from semolina wheat flour and water. The subtle nutty flavor of couscous makes it a versatile ingredient that can be combined with fruits, vegetables and meats to create an excellent main or side dish. One of the most noteworthy aspects of couscous is its speedy cooking time. Some varieties like Traditional Pearl Couscous cook in 15 minutes, and others like Golden Couscous cook in just 5.
Where Does Couscous Come From?
Couscous is a Middle Eastern dish that is believed to have been created sometime between the 12th and 13th centuries. When it was first created, it was originally rolled by hand. While some cooks still prefer this method, it is now more often made by machine. Much of the couscous available in grocery stores is labeled "instant" or "quick cooking" and cooked through a boiling process. In Morocco, Algeria and Tunisia, couscous is cooked by steaming it over a simmered stew only after it's been tossed with a bit of oil and water.
Couscous Uses
Couscous's flexibility has made it a favorite ingredient in kitchens worldwide. This tiny pasta can be used as a side dish, as a part of an entree, or added to soups and salads to boost texture. Its mild flavor makes it ideal for combining with seasonings ranging from sweet to spicy, and it can be used to recreate dishes from any cuisine.
Couscous Based Dish to Try: Lemony Pearl Couscous with Broccoli and Salmon
Couscous—the food so good, they named it twice! If you're searching for a recipe that will make the bag of couscous in your pantry the star of the table, try out this Lemony Pearl Couscous with Broccoli and Salmon. A simple yet elegant dish, our Traditional Pearl Couscous is combined with lemon, broccoli and olive oil to create a mouthwatering meal that will have guests running for seconds. Plus, the combination of couscous and salmon creates a plate that's overflowing with protein.
What Is Rice?
White rice, brown rice and basmati rice are all different rice varieties. While some are actually different types of rice, others are just processed differently. Still, no matter what kind of rice you choose to consume, all rice, just like wheat, is a grain.
So, where does rice come from? The rice you're used to consuming grows on a rice plant which is a type of grass. There are two species of rice plants: Oryza glaberrima and Oryza sativa. These two species produce a lot of different rice varieties with tastes and textures that vary.
Where Does Rice Come From?
Rice has been a staple food in society for thousands of years, and though it's believed to have originated in China, rice dishes have been made around the world in places like India and Africa for centuries. The region in which the rice is prepared drastically affects its taste and presentation, with no two styles being the same.
Rice Uses
Rice is used for so much more than stir-fries. Its chewy texture and subtle flavor make it endlessly versatile. Used to create popular dishes like curry, risotto, stew and stuffing, the culinary benefits of rice are limitless.
Rice Based Dish to Try: Savory Wild and Brown Rice Pilaf
A dish that the entire family will enjoy, this Savory Wild and Brown Rice Pilaf is simple, delicious and bursting with nutrition. To create this meal, our Wild and Brown Rice Mix is combined with chopped onion, carrot, parsley and vegetable broth to create a warming meal that's perfect for a cold night. Pair it with a side of meat and veggies, or enjoy it as the main course.
Nutrition Basics
When comparing couscous and brown rice, you'll need to evaluate their whole-grain qualities. Couscous varieties like our Traditional Pearl Couscous are often made from whole wheat flour derived from whole grains. However, this isn't always the case for store-bought couscous, so checking the label on the brand you buy is important.
Though rice is often thought of as a whole grain, not all varieties are. For example, brown rice is a whole grain, whereas white rice is not. This is because the bran and germ are removed to make white rice, stripping it of its whole grain properties. When comparing couscous and rice, let's look at two examples considered whole grains: Bob's Red Mill Traditional Pearl Couscous and Bob's Red Mill Wild and Brown Rice Mix.
Traditional Pearl Couscous Nutritional Information
Serving size: 1/3 cup (50g)
Calories 190
Total Fat 0.5g
Saturated Fat 0g
Trans Fat 0g
Cholesterol 0mg
Sodium 0mg
Total Carbohydrate 39g
Dietary Fiber 2g
Total Sugars 1g
Protein 8g
Vitamin D 0mcg
Calcium 10mg
Iron 1mg
Potassium 71mg
Wild and Brown Rice Mix Nutritional Information
Serving size: 1/4 cup (50g)
Calories 190
Total Fat 1g
Saturated Fat 0g
Trans Fat 0g
Cholesterol 0mg
Sodium 0mg
Total Carbohydrate 39g
Dietary fiber 1g
Total sugars 1g
Protein 4g
Vitamin D omega
Calcium 3mg
Iron 1mg
Potassium 138 mg
Carbohydrates
Whether you're following a low-carb diet or counting carbs for health reasons, you may be wondering how the carbohydrates in couscous vs. rice compare. While neither ingredient is considered low-carb, they do share their differences. Compared to brown and white rice, couscous usually contains slightly lower carbs per serving. However, when comparing our Traditional Pearl Couscous with our Wild and Brown Rice Mix, the number of carbohydrates is the same. Because both ingredients come from grains, they likely contain more carbohydrates than would be suggested when following a low-carb diet. That being said, though these ingredients may be high in carbs, whole grain couscous and brown rice contain low glycemic scores, whereas regular couscous rates a medium score and white rice rates a high glycemic score. Glycemic scores are measured by the amount of impact carbohydrate-containing foods have on blood sugar levels and foods with a low glycemic score indicate that they do not spike blood sugar.
Dietary Fiber
Dietary fiber is another nutrient often measured when comparing couscous and rice. Consuming an adequate amount of fiber via the foods you eat has a significant impact on the health of your digestive system. Fiber can also help balance blood sugar levels and slow down the absorption of sugar from carbohydrates providing a more steady stream of energy. Because brown rice and whole-grain couscous maintain the natural fiber from the bran, they are often considered a source of fiber and a great addition to a healthy diet. Although traditional couscous contains about two grams of fiber per serving, if you're hoping to include a more significant amount of fiber in your diet, we recommend using Whole Wheat Pearl Couscous instead, which contains seven grams of fiber per serving.
Other Nutrients
While the type of nutrients found in your dish varies between couscous and rice, most whole-grain varieties contain nutrients like B vitamins, iron and magnesium. That being said, the amount of each nutrient will differ depending on the brand, and you must check the nutritional information on the packaging before purchasing. In addition, many types of rice and couscous are often fortified with nutrients as they're being processed, resulting in some brands of white rice and regular couscous contain the same amount of vitamins and minerals as whole grains.
So, is couscous healthier than rice? When comparing the health benefits of couscous vs. rice, it all simmers down to which type you're using. Ultimately, couscous and rice varieties that are whole grain will often contain more nutrients than those that are not. Take a look at the ingredients you already have in the pantry and decide which dish they will pair best with. We're sure that no matter what healthy meal you create, it is sure to be delicious. From the Bob's Red Mill Family to yours, have a healthy, whole grain day!
Do you have a preference when eating couscous or rice? We'd love to hear what you enjoy about each ingredient. Share your favorites with us in the comments below!
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