Breakfast
Breakfast couscous bowl with dates and almonds
This home-style breakfast bowl combines couscous, dates and nuts. Adjust the seasoning and toppings to taste.
Servings in this printout: 2
Ingredients
- 100 g couscous
- 10 g pitted dried dates
- 20 g almonds
- 100 g yogurt
- 100 ml water
- salt to taste
Method
- Measure the couscous into a bowl. Bring 100 ml of water to a boil, pour it over the couscous and cover the bowl for five minutes.
- Fluff the couscous with a fork. Chop the pitted dates and coarsely chop the almonds.
- Divide the couscous between two bowls. Add the yogurt, dates and almonds and serve.
Nutrition per serving
Nutrition values are approximate estimates, not laboratory analyses. Products and portion size affect the result.
- Net carbs
- 42.52 g
- Total carbohydrates (incl. fibre and polyols)
- 45.83 g
- Protein
- 10.91 g
- Fat
- 7.18 g
- GL estimate
- about 30 / serving
Confidence · Low Some values or assumptions in the calculation are uncertain.
The calculation also uses comparison values from similar foods or food groups.
Estimate details and sources ↗
How was the estimate calculated?
The serving’s GL is calculated from ingredient data. Confidence describes the evidence behind the calculation. Your blood sugar response may vary.
- couscous · Comparison value
- pitted dried dates · Comparison value
- almonds · Food group average
- yogurt · Food group average
Calculated ingredient-based estimate per serving, not a measurement of the prepared meal. All supported positive carbohydrate amounts are included. An unmatched individual portion under 1 g available carbohydrate per serving may be omitted only while all such portions total less than 2 g per serving; the omitted amount is disclosed. This is an editorial tolerance, not a clinical precision limit.
Research sources and technical details
Source names and technical notes appear in their original form.
- couscous ·
couscous-groats-rozanska-2020-gi-99 · fineli-29208-release-20 - pitted dried dates ·
dried-date-tamer-mean-gi-55-2-algeffari-2016 · afcd-F003496-release-3 - almonds ·
nuts-category-mean-gi-22 · fineli-379-release-20 - yogurt ·
dairy-category-mean-gi-35 · fineli-619-release-20
Carbohydrate data sources
- KUSKUS · Available-carbohydrate value from THL Fineli Rel20; CC BY 4.0.
- Date, dried (pitted) · Available-carbohydrate value from AFCD Release 3; FSANZ attribution and CC BY-SA 3.0 Australia terms apply.
- MANTELI · Available-carbohydrate value from THL Fineli Rel20; CC BY 4.0.
- JOGURTTI, MAUSTAMATON, RASVAA 2,5 %, VL · Available-carbohydrate value from THL Fineli Rel20; CC BY 4.0.
GI and calculation sources
- Assessment of the glycemic index of groats available on the Polish food market · Use only as a low-confidence couscous analogue; study mean has high variability and unspecified product/preparation. (Low)ANALOG
- Glycemic indices, glycemic load and glycemic response for seventeen varieties of dates grown in Saudi Arabia · Low-confidence food-family mean for unsweetened Tamer-stage dried dates as sold. Use only when the recipe names dried dates added without further cooking; do not apply to date paste, syrup, fresh/semi-ripe dates, or dates cooked into a dish. This ingredient estimate is not a measurement of the recipe or meal. (Low)ANALOG
- International tables of glycemic index and glycemic load values 2021: a systematic review · Low-confidence category mean for peanuts. (Low)CATEGORY_MEAN
- International tables of glycemic index and glycemic load values 2021: a systematic review · Category mean, not a measured GI for the recipe's cream cheese. (Low)CATEGORY_MEAN