Quinoa vs Couscous: Calories and Nutrition Compared (2026)

Quinoa contains 4.4 g of protein, which is higher than couscous at 3.8 g. Quinoa has 120 calories, while couscous has 112 calories.

Quinoa and couscous are both popular grains used in various dishes. This comparison examines their nutritional profiles to help you make informed dietary choices.

What Is the Difference Between Quinoa and Couscous?

Quinoa is a seed that is often treated as a grain, known for its high protein content and nutritional benefits. It is gluten-free and rich in essential amino acids. Couscous is a type of pasta made from semolina wheat, commonly used in North African cuisine. It is quick to prepare and has a light, fluffy texture.

Quinoa vs Couscous: Nutrition Side by Side

Below is a side-by-side comparison of quinoa and couscous, highlighting their nutritional values.

Nutrient (per 100 g)	Quinoa (cooked)	Couscous (cooked)
Calories	120 kcal	112 kcal
Protein	4.4 g	3.8 g
Carbs	21.3 g	23.2 g
Sugar	0.9 g	0.1 g
Fat	1.9 g	0.2 g
Fiber	2.8 g	1.4 g
Sodium	7 mg	5 mg

Which Is Better, Quinoa or Couscous?

For weight loss: Couscous has fewer calories at 112 compared to quinoa's 120, making it a slightly better option for weight loss.

For muscle and protein: Quinoa provides more protein at 4.4 g compared to couscous's 3.8 g, making it a superior choice for muscle building.

For low-carb or low-sugar: Couscous has higher carbohydrates at 23.2 g and lower sugar at 0.1 g, while quinoa has 21.3 g of carbs and 0.9 g of sugar.

How to Track Quinoa and Couscous Accurately

It's easy to misjudge portion sizes and macronutrient content, which can impact dietary choices. 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 presented are rounded reference values for educational use and should not be considered medical advice. Always consult a healthcare professional for dietary guidance. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein?

Quinoa has 4.4 g of protein, while couscous has 3.8 g of protein.

Which has fewer calories?

Couscous has fewer calories at 112, compared to quinoa's 120 calories.

What is the carbohydrate content of quinoa?

Quinoa has 21.3 g of carbohydrates per 100 g.

What is the fiber content of couscous?

Couscous contains 1.4 g of fiber per 100 g.

How much fat is in quinoa?

Quinoa contains 1.9 g of fat per 100 g.

How much sugar does couscous contain?

Couscous has 0.1 g of sugar per 100 g.

Key Takeaways

• Quinoa has 120 calories per 100 g.
• Couscous has 112 calories per 100 g.
• Quinoa contains 4.4 g of protein per 100 g.
• Couscous contains 3.8 g of protein per 100 g.
• Quinoa has 21.3 g of carbohydrates per 100 g.
• Couscous has 23.2 g of carbohydrates per 100 g.