Couscous DryvsWhite Rice (Cooked)
Couscous Dry has 376 calories and 13g protein per 100g. White Rice (Cooked) has 130 calories and 2.7g protein per 100g Couscous Dry has more protein, White Rice (Cooked) is lower in calories.
🎯When to Eat What
Goal-based picks for Couscous Dry vs White Rice (Cooked)
Go with White Rice (Cooked) at just 130 kcal per 100g — 65% fewer calories.
Couscous Dry will keep you satisfied longer with 5g fiber, 12.8g protein — fat and protein slow digestion while fiber adds bulk.
Couscous Dry's carbs (77.4g) come with 5g of fiber for steady energy — unlike refined carbs that spike and crash blood sugar.
Couscous Dry packs 12.8g of protein per 100g (14% of calories from protein) — the better pick for muscle growth and recovery.
Couscous Dry is the heart-friendlier option with less sodium, more fiber, more potassium.
Couscous Dry provides 166mg of potassium per 100g — important for muscle function and hydration.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Couscous Dry | Rice White Long-grain Regular Cooked | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 376kcal19% | 130kcal7% | +246kcal |
| Protein | 13g26% | 2.7g5% | +10g |
| Total Fat | 0.64g1% | 0.28g0% | +0.36g |
| Saturated Fat | 0.12g1% | <0.1g0% | +<0.1g |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 77g28% | 28g10% | +49g |
| Dietary Fiber | 5.0g18% | 0.40g1% | +4.6g |
| Sugars | — | <0.1g | — |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 0mcg0% | — |
| Vitamin C | 0mg0% | 0mg0% | — |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | — | <0.1mg0% | — |
| Vitamin K | — | 0mcg0% | — |
| Vitamin B6 | 0.11mg6% | <0.1mg5% | +<0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 20mcg5% | 58mcg14% | <0.1mcg |
| Thiamin (B1) | 0.16mg14% | 0.16mg14% | — |
| Riboflavin (B2) | <0.1mg6% | <0.1mg1% | +<0.1mg |
| Niacin (B3) | 3.5mg22% | 1.5mg9% | +2.0mg |
| 🔶Minerals | |||
| Sodium | 10mg0% | 382mg17% | <0.1mg |
| Calcium | 24mg2% | 10mg1% | +14mg |
| Iron | 1.1mg6% | 1.2mg7% | <0.1mg |
| Potassium | 166mg4% | 35mg1% | +131mg |
| Phosphorus | 170mg14% | 43mg3% | +127mg |
| Magnesium | 44mg10% | 12mg3% | +32mg |
| Zinc | 0.83mg8% | 0.49mg4% | +0.34mg |
| Copper | 0.25mg27% | <0.1mg8% | +0.18mg |
| Manganese | 0.78mg34% | 0.47mg21% | +0.31mg |
| Selenium | — | 7.5mcg14% | — |
🔬Nutritional Analysis
Calories: White Rice (Cooked) is significantly lower in calories at just 130 kcal per 100g compared to 376 kcal for Couscous Dry — that's 189% fewer calories, making White Rice (Cooked) the better choice for calorie-conscious diets.
Protein: Couscous Dry provides more protein with 12.8g versus 2.69g per 100g. In terms of protein-to-calorie efficiency, Couscous Dry offers better value for building and maintaining muscle.
Fat: Couscous Dry has more fat (0.64g vs 0.28g per 100g), but the combination of fat and protein makes it more satiating — dietary fat helps absorb fat-soluble vitamins (A, D, E, K) and supports hormone balance.
Key Vitamins: The most notable vitamin differences are in Riboflavin (B2) (Couscous Dry: 0.078mg vs 0.013mg), Folate (White Rice (Cooked): 58mcg vs 20mcg), Niacin (B3) (Couscous Dry: 3.49mg vs 1.48mg).
Key Minerals: Notable mineral differences include Sodium (White Rice (Cooked): 382mg vs 10mg), Potassium (Couscous Dry: 166mg vs 35mg), Phosphorus (Couscous Dry: 170mg vs 43mg).
Diet Suitability: Both fit a low-fat diet. Couscous Dry fits a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Couscous Dry or White Rice (Cooked)?
- Couscous Dry has more protein with 12.8g per 100g compared to 2.69g for White Rice (Cooked).
- Which is lower in calories, Couscous Dry or White Rice (Cooked)?
- White Rice (Cooked) is lower in calories with 130 kcal per 100g versus 376 kcal.
- Is Couscous Dry or White Rice (Cooked) healthier?
- It depends on your goals. Couscous Dry has 376 calories and 12.8g protein per 100g, while White Rice (Cooked) has 130 calories and 2.69g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Couscous Dry or White Rice (Cooked)?
- White Rice (Cooked) is leaner with 0.28g of fat per 100g compared to 0.64g.
- Which has more fiber, Couscous Dry or White Rice (Cooked)?
- Couscous Dry has more fiber with 5g per 100g compared to 0.4g.