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Brown Rice vs Couscous: Calories Compared
Couscous is lower in calories (112 vs 123 per 100g). Brown Rice has 2.7g protein per 100g versus 3.8g in Couscous.
Per typical serving, Brown Rice provides 248 kcal (based on a 202g portion) versus Couscous at 176 kcal (157g). The average adult needs around 2,000 calories per day, so brown rice contributes 12.4% and couscous contributes 8.8% of that daily target per serving. Getting these numbers right for your own portions starts with a digital kitchen scale.
Full nutrition comparison (per 100g)
| Nutrient | Brown Rice | Couscous |
|---|---|---|
| Calories | 123 kcal | 112 kcal |
| Protein | 2.7g | 3.8g |
| Carbohydrates | 25.6g | 23.2g |
| of which Sugars | 0.2g | 0.1g |
| Fat | 1g | 0.2g |
| of which Saturates | 0.3g | 0g |
| Fibre | 1.6g | 1.4g |
| Sodium | 4mg | 5mg |
| Potassium | 86mg | 58mg |
| Calcium | 3mg | 8mg |
| Iron | 0.6mg | 0.4mg |
| Vitamin C | 0mg | 0mg |
| Vitamin A | 0µg | 0µg |
| Selenium | 6µg | 28µg |
| Riboflavin (B2) | 0.1mg | 0mg |
Nutrient-by-nutrient breakdown
- Calories: Brown Rice has more (123kcal vs 112kcal per 100g) — a difference of 11kcal. Couscous is the lower-calories option if that is your priority.
- Protein: Couscous has more (3.8g vs 2.7g per 100g) — a difference of 1.1g. Couscous is the stronger source of protein here.
- Carbohydrates: Brown Rice has more (25.6g vs 23.2g per 100g) — a difference of 2.4g.
- Sugars: Brown Rice has more (0.2g vs 0.1g per 100g) — a difference of 0.1g. Couscous is the lower-sugars option if that is your priority.
- Fat: Brown Rice has more (1g vs 0.2g per 100g) — a difference of 0.8g. Couscous is the lower-fat option if that is your priority.
- Saturated fat: Brown Rice has more (0.3g vs 0g per 100g) — a difference of 0.3g. Couscous is the lower-saturated fat option if that is your priority.
- Fibre: Brown Rice has more (1.6g vs 1.4g per 100g) — a difference of 0.2g. Brown Rice is the stronger source of fibre here.
- Sodium: Couscous has more (5mg vs 4mg per 100g) — a difference of 1mg. Brown Rice is the lower-sodium option if that is your priority.
- Potassium: Brown Rice has more (86mg vs 58mg per 100g) — a difference of 28mg. Brown Rice is the stronger source of potassium here.
- Calcium: Couscous has more (8mg vs 3mg per 100g) — a difference of 5mg. Couscous is the stronger source of calcium here.
- Iron: Brown Rice has more (1mg vs 0mg per 100g) — a difference of 0mg. Brown Rice is the stronger source of iron here.
- Vitamin c: both foods contain the same amount (0mg per 100g).
- Vitamin a: both foods contain the same amount (0µg per 100g).
- Selenium: Couscous has more (28µg vs 6µg per 100g) — a difference of 22µg. Couscous is the stronger source of selenium here.
- Riboflavin (b2): Brown Rice has more (0mg vs 0mg per 100g) — a difference of 0mg. Brown Rice is the stronger source of riboflavin (B2) here.
Live serving-size calculator
Enter any amount for each food — every figure below recalculates instantly, with % of daily value shown for each nutrient (based on a standard 2,000-calorie reference diet).
| Nutrient | Brown Rice | % DV | Couscous | % DV |
|---|
* % Daily Value based on a 2,000-calorie reference diet, the same basis used on nutrition labels in the US and UK. Figures update live as you change the amounts above — no page reload.
Substituting one for the other
When swapping snacks, portion size matters more than the food itself — check the serving size on packaging rather than assuming a like-for-like swap.
Useful for comparing these foods
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Which should you choose?
If your priority is fewer calories, Couscous is the lower-calorie option at 112 kcal per 100g. If you need more protein, Couscous provides more at 3.8g per 100g. For lower carbohydrates, Couscous has fewer carbs at 23.2g per 100g.
Both brown rice and couscous can form part of a healthy, balanced diet. The best choice depends on your individual goals — whether that is weight management, muscle building, or simply hitting your daily nutritional targets. A meal prep container set makes it easy to portion whichever you choose.
Frequently Asked Questions
Which has more calories, Brown Rice or Couscous?
Brown Rice has 123 calories per 100g while Couscous has 112 calories per 100g. Brown Rice is higher in calories by 11 kcal per 100g.
Which has more protein, Brown Rice or Couscous?
Brown Rice contains 2.7g of protein per 100g. Couscous contains 3.8g of protein per 100g. Couscous has more protein.
Is Brown Rice healthier than Couscous?
Brown Rice has 123 kcal, 2.7g protein, 25.6g carbs and 1g fat per 100g. Couscous has 112 kcal, 3.8g protein, 23.2g carbs and 0.2g fat per 100g. Which is healthier depends on your goals — higher protein, lower calorie and lower fat foods are generally preferred for weight management.
Which has more fibre, Brown Rice or Couscous?
Brown Rice contains 1.6g of fibre per 100g, and Couscous contains 1.4g per 100g. Brown Rice has more fibre. Fibre supports digestion and helps with feeling fuller for longer.
How many calories per serving — Brown Rice vs Couscous?
A typical 1 cup cooked of brown rice (202g) is around 248 calories. A typical 1 cup cooked of couscous (157g) is around 176 calories — a difference of 72 kcal per serving in favour of couscous.
Can I substitute Brown Rice for Couscous in recipes?
When swapping snacks, portion size matters more than the food itself — check the serving size on packaging rather than assuming a like-for-like swap.
Track both accurately
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Figures per 100g from the USDA FoodData Central database (CC0 1.0).