Is Quinoa or Couscous healthier?

Both Quinoa and Couscous can be part of a healthy diet. Couscous has fewer calories per 100g (112 vs 121). Quinoa has more protein.

Which has more calories, Quinoa or Couscous?

Per 100g, Quinoa has 121 calories and Couscous has 112 calories. Couscous is the lower-calorie option.

Can I substitute Quinoa for Couscous?

Yes, Quinoa and Couscous can often be substituted depending on the recipe and your nutritional goals. Consider the differences in calories, protein, and texture when making the swap.

Quinoa

Couscous

All Comparisons

Quinoa vs Couscous

Quinoa

Wins in 4 of 6 categories

Compare Quinoa and Couscous calories, protein, and nutrition. See which is better for your diet goals.

Verdict (USDA data)

Per 100g, Quinoa has 121 calories vs Couscous's 112. Quinoa has more protein (8.1g vs 3.8g) and more fiber (5.2g vs 1.4g).

Sources: Quinoa (FDC 168874) · Couscous (FDC 169700)

Nutrition Comparison (per 100g)

Nutrient	Quinoa		Couscous
Calories	121	vs	112
Protein	8.1g	vs	3.8g
Carbs	39.4g	vs	23.2g
Fat	3.6g	vs	0.2g
Fiber	5.2g	vs	1.4g
Sodium	0mg	vs	5mg

Winner determined by: fewer calories, more protein, more fiber, less fat, less sodium

When to Choose Each

Choose Quinoa when:

Calories aren't your main concern
You want more protein
You want more fiber

See full Quinoa nutrition

Choose Couscous when:

You want fewer calories
You prefer the taste of Couscous

See full Couscous nutrition

Frequently Asked Questions

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Last updated: 2025-01-30

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