Saciedad

Compare foods

Couscous vs quinoa

By our estimate, quinoa is more filling per calorie than couscous: 4 versus 3 out of 5. Quinoa has more fiber: 2.8 g per 100 g, versus 1.4 g for couscous.

Last reviewed: By Two cooked-grain sides.

  • CouscousEstimated satiety: 3 out of 5 · 112 kcal and 3.8 g of protein per 100 g (3.5 oz)
  • QuinoaEstimated satiety: 4 out of 5 · 120 kcal and 4.4 g of protein per 100 g (3.5 oz)

Key differences

  • They provide similar protein per calorie: 3.4 g per 100 kcal for couscous and 3.7 g for quinoa.
  • Their energy density is similar: 112 kcal per 100 g for couscous and 120 for quinoa.
  • Quinoa has more fiber: 2.8 g per 100 g, versus 1.4 g for couscous.

Comparison per 100 g

Values per 100 g (3.5 oz). USDA descriptions: Couscous, cooked; Quinoa, cooked.
NutrientCouscous, per 100 g (3.5 oz)Quinoa, per 100 g (3.5 oz)
Calories112 kcal120 kcal
Protein3.8 g4.4 g
Carbohydrates23.2 g21.3 g
of which sugars0.1 g0.9 g
Fiber1.4 g2.8 g
Fat0.2 g1.9 g
of which saturated0 g0.2 g
Water72.6 g71.6 g
Protein per 100 kcal3.4 g3.7 g
Estimated satiety (1 to 5)34

Per typical serving

With typical servings, 150 g (5.5 oz) of couscous has about 168 kcal and 5.7 g of protein, and 150 g (5.5 oz) of quinoa about 180 kcal and 6.6 g.

Values per typical serving of each food.
NutrientCouscous, 150 g (5.5 oz)Quinoa, 150 g (5.5 oz)
Calories168 kcal180 kcal
Protein5.7 g6.6 g
Carbohydrates34.8 g32 g
Fiber2.1 g4.2 g
Fat0.2 g2.9 g

The typical serving is a common amount used for the math, not a recommendation. Ounces are rounded US equivalents; the values come from the database entries cited in the sources.

Which is more filling?

By our estimate, quinoa is more filling per calorie than couscous: 4 versus 3 out of 5.

  • Couscous: Calculation: 1 (base) + 1 (low energy density: 112 kcal/100 g) + 0 (protein: 3.4 g/100 kcal) + 0 (fiber: 1.3 g/100 kcal) + 1 (solid food with 72.6 g of water) = 3.
  • Quinoa: Low energy density; moderate fiber per calorie; high water content.

The 1 to 5 score is our own estimate: it starts at 1 point, adds points for low energy density, for protein and fiber per 100 kcal, and for the water in solid foods, and subtracts points for drinks with calories. It is useful for comparing foods with each other; it is not a measurement in people.

When to choose each one

Couscous

  • If you have nausea or fill up quickly: it carries our “Easy to digest” tag.

Quinoa

  • If you want to add fiber: 2.8 g per 100 g.

On a GLP-1 medication

Couscous. “Easy to digest”: a soft or low-fat food that many people tolerate well when they feel nauseous or get full quickly.

Quinoa. None of our GLP-1 tags apply to this food.

These are general guidelines, not medical advice: everyone tolerates foods differently.

Full food pages

  • Couscous: every nutrient, frequently asked questions, and similar foods.
  • Quinoa: every nutrient, frequently asked questions, and similar foods.

Other comparisons

See all comparisons

Sources

Sources for the data on this page, with the access date.

  1. USDA FoodData Central: Couscous, cooked (FDC ID 169700). U.S. Department of Agriculture, Agricultural Research Service. accessed .
  2. USDA FoodData Central: Quinoa, cooked (FDC ID 168917). U.S. Department of Agriculture, Agricultural Research Service. accessed .