Couscous vs pasta: which is healthier?
They are about equally nutrient-dense: couscous scores 24/100 and pasta 26/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Couscous
112 kcal per 100 g. 1 cup cooked: 157 g
Pasta
158 kcal per 100 g. 1 cup cooked: 140 g
Which to pick for your goal
- Fewer caloriesCouscous112 vs 158 kcal per 100 g
- More proteinPasta3.8 vs 5.8 g per 100 g
- More fiberAbout even1.4 vs 1.8 g per 100 g
- Less sugarAbout even0.1 vs 0.6 g per 100 g
- More potassiumCouscous58 vs 44 mg per 100 g
- Less saturated fatAbout even<0.1 vs 0.2 g per 100 g
Nutrition side by side
| Nutrient | Couscous, 100 g | Pasta, 100 g | Couscous, 157 g | Pasta, 140 g |
|---|---|---|---|---|
| Calories | 112 kcal | 158 kcal | 176 kcal | 221 kcal |
| Protein | 3.8 g | 5.8 g | 6 g | 8.1 g |
| Carbohydrates | 23 g | 31 g | 36 g | 43 g |
| Sugars | 0.1 g | 0.6 g | 0.2 g | 0.8 g |
| Fiber | 1.4 g | 1.8 g | 2.2 g | 2.5 g |
| Fat | 0.2 g | 0.9 g | 0.3 g | 1.3 g |
| Saturated fat | <0.1 g | 0.2 g | <0.1 g | 0.2 g |
| Vitamin C | 0 mg | 0 mg | 0 mg | 0 mg |
| Vitamin A | 0 µg | 0 µg | 0 µg | 0 µg |
| Potassium | 58 mg | 44 mg | 91 mg | 62 mg |
| Iron | 0.4 mg | 1.3 mg | 0.6 mg | 1.8 mg |
| Calcium | 8 mg | 7 mg | 13 mg | 9.8 mg |
| Magnesium | 8 mg | 18 mg | 13 mg | 25 mg |
| Sodium | 5 mg | 1 mg | 7.8 mg | 1.4 mg |
Last updated . Scores use the HowHealthyIs Score method.