Orzo vs Couscous: Calories and Nutrition Compared (2026)

Orzo has 5.8 g of protein per 100 g, making it higher in protein than couscous, which has 3.8 g. Couscous is lower in calories at 112, compared to orzo's 157.

Orzo and couscous are both popular grain-based foods that serve as versatile side dishes or meal bases. While they may appear similar, their nutritional profiles differ significantly.

What Is the Difference Between Orzo and Couscous?

Orzo is a type of pasta shaped like grains of rice, often used in soups and salads. It is made from wheat and is commonly found in Mediterranean cuisine. Couscous is a traditional North African dish made from steamed semolina wheat granules. It is often served as a side dish or base for stews and vegetables.

Orzo vs Couscous: Nutrition Side by Side

Below is a comparison of orzo and couscous, highlighting their nutritional differences per 100 g.

Nutrient (per 100 g)	Orzo (cooked)	Couscous (cooked)
Calories	157 kcal	112 kcal
Protein	5.8 g	3.8 g
Carbs	30.9 g	23.2 g
Sugar	0.6 g	0.1 g
Fat	0.9 g	0.2 g
Fiber	1.8 g	1.4 g
Sodium	3 mg	5 mg

Which Is Better, Orzo or Couscous?

For weight loss: Couscous has fewer calories at 112, compared to orzo's 157, making it a better option for weight loss.

For muscle and protein: Orzo contains 5.8 g of protein, while couscous has 3.8 g, making orzo the superior choice for protein intake.

For low-carb or low-sugar: Orzo has 30.9 g of carbs and 0.6 g of sugar, while couscous has 23.2 g of carbs and 0.1 g of sugar, making couscous lower in both categories.

How to Track Orzo and Couscous Accurately

Portion sizes and macro content can be easily misjudged, leading to unexpected calorie intake. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers provided are rounded reference values for educational use and should not be considered medical advice. Always consult a healthcare provider for personalized dietary recommendations. Values are per 100 g: Orzo from Open Food Facts (aggregated plain entries), Couscous from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein, orzo or couscous?

Orzo has 5.8 g of protein per 100 g, while couscous has 3.8 g.

Which has fewer calories, orzo or couscous?

Couscous has 112 calories per 100 g, while orzo has 157 calories.

What is the carbohydrate content of orzo?

Orzo contains 30.9 g of carbohydrates per 100 g.

What is the sugar content in couscous?

Couscous has 0.1 g of sugar per 100 g.

How much fiber is in orzo?

Orzo contains 1.8 g of fiber per 100 g.

What is the fat content of couscous?

Couscous has 0.2 g of fat per 100 g.

Key Takeaways

• Orzo has 157 calories per 100 g.
• Couscous has 112 calories per 100 g.
• Orzo contains 5.8 g of protein per 100 g.
• Couscous contains 3.8 g of protein per 100 g.
• Orzo has 30.9 g of carbohydrates per 100 g.
• Couscous has 23.2 g of carbohydrates per 100 g.