Pasta vs Couscous
Side-by-side nutrition comparison per serving. See which fits your goals better.
Quick Verdict
Best for weight loss
Couscous
Best for muscle gain
Pasta
Best for low-carb
Couscous
Macro Comparison
Pasta: 100g (100g) | Couscous: 100g (100g)
371
Pasta
112
Couscous
13g
Pasta
3.79g
Couscous
74.7g
Pasta
23.2g
Couscous
1.51g
Pasta
0.16g
Couscous
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
14%
Pasta
14%
Couscous
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| Nutrient | Pasta | Couscous |
|---|---|---|
| Calories | 371 | 112 |
| Protein | 13g | 3.8g |
| Carbs | 74.7g | 23.2g |
| Fat | 1.5g | 0.2g |
| Fiber | 3.2g | 1.4g |
| Sugar | 2.67g | 0.1g |
| Sodium | 6mg | 5mg |
| Cholesterol | 0mg | 0mg |
| Saturated Fat | 0.28g | 0.03g |
| Potassium | 223mg | 58mg |
| Vitamin A | 0mcg | 0mcg |
| Vitamin C | 0mg | 0mg |
| Calcium | 21mg | 8mg |
| Iron | 3.3mg | 0.38mg |
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 Pasta. Pasta delivers 13g protein per serving — 9.2g more than Couscous.
For low-carb diets
Choose Couscous with 23.2g carbs per serving.
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Take the free quizCommon Questions
Is Pasta or Couscous better for weight loss?
For weight loss, Couscous is the better choice. Pasta has 371 calories and 13g protein per serving, while Couscous has 112 calories and 3.79g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Pasta or Couscous?
Pasta has more protein per serving. Pasta provides 13g and Couscous provides 3.79g of protein.
Can I eat both pasta and couscous together?
Yes! Combining pasta and couscous gives you 483 calories and 16.79g protein. This combination can work well as part of a balanced meal.