While couscous and white rice have almost the same amount of calories per 100 grams, couscous contains more protein and higher amounts of vitamins and minerals so can be considered a healthier option in those departments. Both grains can support weight loss when incoporated into a balanced, healthy diet.
A healthier alternative to white rice
Couscous provides more protein and a greater contribution of vitamins and minerals than the equivalent portion of white rice.
Compared to brown and white rice, couscous usually contains slightly lower carbs per serving.
Calorie-wise, couscous comes out on top. One cup of prepared couscous has 176 calories, compared to 216 calories in brown rice. Couscous also contains 2 grams of fiber per cup and 6 grams of protein.
Quinoa, hands down. The similarities are deceptive… Quinoa is a complete protein, can be part of a gluten-free diet, has more nutrients and double the fibre of couscous. And, when cooked, it has a lower GI, so it should help to keep you feeling fuller for longer.
Couscous is actually superior to rice and quinoa when it comes to grains as it has less than 200 calories in each cup. Which is less than 10% of the daily calorie intake suggested for adults. This makes it the perfect alternative for people trying to lose weight mainly through dieting.
Vegetables, such as broccoli, cauliflower, and cabbage, provide versatile rice alternatives that are extremely low calorie and packed with nutrients. If a person wishes to include whole grains in their diet, they can choose from bulgar wheat, barley, or farro.
In terms of overall health, quinoa wins! With complete proteins, fiber, and loads of micronutrients, quinoa is the healthier choice. For those counting calories or low on time, couscous is a great option.
Couscous Calories
Of those calories, 85% come from carbs, 14% from protein, and 1% from fat. Here are some calorie counts of comparable grains and grain-based foods per one cup serving: White rice: 242 calories. Brown rice: 218 calories.
Couscous is a dried and cracked pasta made from semolina, like tiny pasta, meaning it cooks at lightning speed. It has a nutty, sweet flavor that pairs perfectly with stews, braises, and grilled or roasted veggies.
It may help in weight loss
Couscous which is grain-based, has fewer calories than rice or quinoa. 1 cup of couscous does not contain anything more than 200 calories. It can thus be used in your weight loss regime. Couscous is rich in protein which helps in keeping full for longer.
Quinoa provides more fiber and protein. But couscous adds fewer carbs and calories to your daily diet. So, which one is “better” for you depends on your health needs, activity level, and lifestyle.
Is couscous a superfood? Couscous falls into the category of super grains, which are all those foods that among grains and cereals, stand out for their nutritious qualities. Rich in fibre, and protein and low in fat, couscous also contains excellent amounts of minerals such as magnesium, iron and zinc.
Sticky rice has negligible amounts of nutrients and is not a good source of fiber, vitamins or minerals. It's even unhealthier when paired with rich sauces or fried foods. Thai sticky rice, is commonly sold at Asian restaurants as a dessert.
Grains to avoid are wheat (such as wheat berries, spelt, kamut, farro and bulgur), rye, barley and triticale.
Want a flatter, leaner tummy? Ditch refined grains like white bread and white rice, and eat more whole grains such as oatmeal, barley, bulgar, 100% whole-wheat bread, whole-wheat pasta, and brown rice, research has found.
Couscous is generally a healthful food that you can feel comfortable including as part of a well-balanced diet. It's naturally low in fat, can be a good source of fiber (the whole wheat version), and provides some protein, B vitamins, and minerals (1).
Whole wheat couscous can be a healthy swap for refined white pasta or white rice.
It is commonly agreed that foods containing simple carbohydrates with no fiber or those that are rich in protein with no carbohydrates are absorbed rapidly and are considered easy to digest foods. This is where couscous comes in.