BNI™ 000.00: Egg on couscous

BNI™ 0.0: Egg on couscous, Recipe, 2012.

This is a balanced meal which is also quick and easy, requiring only hot water for its preparation. It is very convenient if you do lunch at your workplace, for example. To prepare the meal, simply rehydrate the couscous by adding the same volume of water. Leave it to rest for a few minutes, until the water is fully absorbed.
Couscous 1/4 cup 50g
Water 1/4 cup 60ml

When the couscous is ready, you may fluff it about, and mix in the bran. You may also condiment it with some black pepper (or any other spices).

Wheat bran 4 tbsp 14g
Black pepper to taste to taste

Accompany with a medium egg, boiled or poached.

Medium egg 1 egg 53g

This meal is well balanced nutritionally. I would expect any meal using similar ingredients in approximately the same proportions to be similarly balanced.


Nutrition information (100g)
Actual g Actual Kcal Actual % Ideal % Ideal Kcal Ideal g
Protein 8.7 35.0 21.2 20.0 32.9 8.2
Carbohydrate 23.1 92.6 56.2 55.0 90.6 22.6
Sugar 0.8 3.1 1.9 < 10.0 < 16.5 < 4.1
Fat 4.1 37.1 22.5 25.0 41.2 4.6
Saturated fat 1.2 11.2 6.8 < 10.0 < 16.5 < 1.8
Fiber 4.7 - 15.8 8.2 - 2.5
Sodium 0.073 - 3.7 < 8.2 - < 0.165
Misc 59.2 - - - - 61.9
Total 100.0 164.7 100.0 100.0 164.7 100.0
kJul - 689.0 - - 689.0 -
Nutritional balance (100g)
(good) Adequate in protein
(good) Adequate in carbohydrate
(good) Very low in sugar
(good) Adequate in fat
(good) Low in saturated fat
о (ok) Slightly high in fiber
(good) Low in sodium
60% *
55% *
50% *
45% *
40% *
35% *
30% *
25% * * *
20% * * * *
15% * * * *
10% * * * *
5%   * * * *
mid p c f fb
max s sf na
5%   * *
10%
ideal % = grey cells; actual % = asterisk (*)
Serving analysis (serving size = 167.0 grams )
grams per serving = 167.0 grams
* * * * *
small snack large snack small meal large meal
(133 kcal) (266 kcal) (400 kcal) (600 kcal)
* * * * * * * *
kcal per serving = 275.0 kcal
Balance simulation for this food (serving size = 167.0 grams ) Original BNI 0.00
Balanced 0.0 g fiber -
- 0.0 mg sodium - n/a
Both reduce BNI to 0.00
- 0.0 excess kcal protein
- 0.0 excess kcal sugar
- 0.0 excess kcal other carbs
- 0.0 excess kcal saturated fat
- 0.0 excess kcal other fats
- 0.0 kcal - 0.00
- 0 steps
or 0 minutes slow walking (~3.2km/h)
or 0 minutes fast walking (~5.6km/h)
or 0 minutes jogging (~8km/h)
or 0 minutes leisure cycling (<16km/h)
or 0 minutes swimming
or 0 minutes stair treadmill
Reduce kcal to 275.0 kcal per serving All reduce BNI to 0.00
275.0 kcal = energy for approximately 2.8 hours

Author

Jose D PEREZGONZALEZ (2012). Massey University, New Zealand (JDPerezgonzalezJDPerezgonzalez).


Disclaimer: Nutrition information is based on data provided on a product's nutrition information label or collected from a database (such as USDA). These data may only be averages, or may be incomplete. The BNI™ rating is based on an analysis of macronutrients and sodium and does not consider other nutrients that may be important. The BNI™ rating is also based on average reference intakes (Ideal values) which may vary from the recommended intakes for your country. Ideal values are for adults, and are based on a 2,000 kcal diet. Nutrition results are for research purposes, and should be considered editorial opinions given without warranty, and are not intended to replace the advice of a dietitian or health-care professional. BNI™, the Balanced Nutrition Index™, INE™ and el Índice de Nutrición Equilibrada™ are trademarks, and the associated formula and ratings are copyrighted material and may not be used for commercial purposes.


© Jose D. Pérezgonzález. All rights reserved.

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