Couscous vs Rice, white, long-grain, parboiled, enriched
Side-by-side nutrition comparison per serving. See which fits your goals better.
Couscous offers 30% more protein (3.79g vs 2.91g per 100g) and 56% more fiber (1.4g vs 0.9g), making it the more nutrient-dense choice for satiety. Rice is slightly higher in calories (123 vs 112) and carbohydrates (26g vs 23.2g), though both are refined grain bases. Couscous's protein and fiber edge makes it the more filling option gram for gram.
Pro tip
Choose couscous when you need a protein boost or higher fiber content, particularly at breakfast or lunch when sustained fullness matters. Reach for parboiled rice when you prefer a lighter grain side or need a quick-cooking base for stir-fries and grain bowls.
Quick Verdict
Best for weight loss
Couscous
Best for muscle gain
Couscous
Best for low-carb
Couscous
Macro Comparison
Couscous: 100g (100g) | Rice, white, long-grain, parboiled, enriched: 100g (100g)
112
Couscous
123
Rice, white, long-grain, parboiled, enriched
3.79g
Couscous
2.91g
Rice, white, long-grain, parboiled, enriched
23.2g
Couscous
26g
Rice, white, long-grain, parboiled, enriched
0.16g
Couscous
0.37g
Rice, white, long-grain, parboiled, enriched
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
14%
Couscous
9%
Rice, white, long-grain, parboiled, enriched
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| Nutrient | Couscous | Rice, white, long-grain, parboiled, enriched |
|---|---|---|
| Calories | 112 | 123 |
| Protein | 3.8g | 2.9g |
| Carbs | 23.2g | 26g |
| Fat | 0.2g | 0.4g |
| Fiber | 1.4g | 0.9g |
| Sugar | 0.1g | 0.11g |
| Sodium | 5mg | 2mg |
| Cholesterol | 0mg | 0mg |
| Saturated Fat | 0.03g | 0.07g |
| Potassium | 58mg | 56mg |
| Vitamin A | 0mcg | 0mcg |
| Vitamin C | 0mg | 0mg |
| Calcium | 8mg | 19mg |
| Iron | 0.38mg | 1.81mg |
Which Should You Choose?
For weight loss
Choose Couscous. With 112 calories and 3.79g protein, it gives you more protein per calorie — keeping you full while cutting calories.
For muscle gain
Choose Couscous. Couscous delivers 3.79g protein per serving — 0.9g more than Rice, white, long-grain, parboiled, enriched.
For low-carb diets
Choose Couscous with 23.2g carbs per serving.
Tracking these staple grains in Sunn shows you how small protein and fiber differences compound across your weekly meals, helping you make consistent choices that support your individual nutrition goals.
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Take the free quizCommon Questions
Is Couscous or Rice, white, long-grain, parboiled, enriched better for weight loss?
For weight loss, Couscous is the better choice. Couscous has 112 calories and 3.79g protein per serving, while Rice, white, long-grain, parboiled, enriched has 123 calories and 2.91g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Couscous or Rice, white, long-grain, parboiled, enriched?
Couscous has more protein per serving. Couscous provides 3.79g and Rice, white, long-grain, parboiled, enriched provides 2.91g of protein.
Can I eat both couscous and rice, white, long-grain, parboiled, enriched together?
Yes! Combining couscous and rice, white, long-grain, parboiled, enriched gives you 235 calories and 6.7g protein. This combination can work well as part of a balanced meal.