Couscous vs rye bread: which is healthier?
They are about equally nutrient-dense: couscous scores 24/100 and rye bread 23/100, 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
Rye bread
259 kcal per 100 g. 1 slice: 32 g
Which to pick for your goal
- Fewer caloriesCouscous112 vs 259 kcal per 100 g
- More proteinRye bread3.8 vs 8.5 g per 100 g
- More fiberRye bread1.4 vs 5.8 g per 100 g
- Less sugarCouscous0.1 vs 3.9 g per 100 g
- More potassiumRye bread58 vs 166 mg per 100 g
- Less saturated fatCouscous<0.1 vs 0.6 g per 100 g
Nutrition side by side
| Nutrient | Couscous, 100 g | Rye bread, 100 g | Couscous, 157 g | Rye bread, 32 g |
|---|---|---|---|---|
| Calories | 112 kcal | 259 kcal | 176 kcal | 83 kcal |
| Protein | 3.8 g | 8.5 g | 6 g | 2.7 g |
| Carbohydrates | 23 g | 48 g | 36 g | 15 g |
| Sugars | 0.1 g | 3.9 g | 0.2 g | 1.2 g |
| Fiber | 1.4 g | 5.8 g | 2.2 g | 1.9 g |
| Fat | 0.2 g | 3.3 g | 0.3 g | 1.1 g |
| Saturated fat | <0.1 g | 0.6 g | <0.1 g | 0.2 g |
| Vitamin C | 0 mg | 0.4 mg | 0 mg | 0.1 mg |
| Vitamin A | 0 µg | 0 µg | 0 µg | 0 µg |
| Potassium | 58 mg | 166 mg | 91 mg | 53 mg |
| Iron | 0.4 mg | 2.8 mg | 0.6 mg | 0.9 mg |
| Calcium | 8 mg | 73 mg | 13 mg | 23 mg |
| Magnesium | 8 mg | 40 mg | 13 mg | 13 mg |
| Sodium | 5 mg | 603 mg | 7.8 mg | 193 mg |
Last updated . Scores use the HowHealthyIs Score method.