Calorie comparison
Couscous vs White Rice
Per 100 grams, couscous is the lighter choice by 18 calories, while couscous delivers more protein. The right pick depends on your goal — fewer calories for a cut, more protein to stay full.
Per 100 grams
| Per 100 g | Couscous | White Rice |
|---|---|---|
| Calories | 112 | 130 |
| Protein | 3.8 g | 2.7 g |
| Carbs | 23 g | 28 g |
| Fat | 0.2 g | 0.3 g |
Orange highlights the "better for a calorie deficit" value (fewer calories, fat and carbs; more protein). Your goals decide what "better" means.
Per typical serving
🌾 Couscous
1 cup cooked (157 g)
176 cal
6 g protein · 36.1 g carbs · 0.3 g fat
🍚 White Rice
1 cup cooked (158 g)
205 cal
4.3 g protein · 44.2 g carbs · 0.5 g fat
Frequently asked
Which has more calories, couscous or white rice?
Per 100 g, couscous has 112 calories and white rice has 130. Couscous is lower in calories.
Which has more protein, couscous or white rice?
Couscous has 3.8 g of protein per 100 g; white rice has 2.7 g. Couscous wins on protein.
Is couscous or white rice better for weight loss?
For a calorie deficit, the lower-calorie, higher-protein option usually helps you stay full on fewer calories. Here that leans toward couscous — but portion size matters more than which food you pick.
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