Affiliate links on this page — disclosure. As an Amazon Associate, CJ Affiliate, and AWIN publisher we earn from qualifying purchases.
Cashews vs Couscous: Calories Compared
Couscous is lower in calories (112 vs 553 per 100g). Cashews has 18.2g protein per 100g versus 3.8g in Couscous.
Per typical serving, Cashews provides 155 kcal (based on a 28g portion) versus Couscous at 176 kcal (157g). The average adult needs around 2,000 calories per day, so cashews contributes 7.7% 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 | Cashews | Couscous |
|---|---|---|
| Calories | 553 kcal | 112 kcal |
| Protein | 18.2g | 3.8g |
| Carbohydrates | 30.2g | 23.2g |
| of which Sugars | 5.9g | 0.1g |
| Fat | 43.9g | 0.2g |
| of which Saturates | 7.8g | 0g |
| Fibre | 3.3g | 1.4g |
| Sodium | 12mg | 5mg |
| Potassium | 660mg | 58mg |
| Calcium | 37mg | 8mg |
| Iron | 6.7mg | 0.4mg |
| Vitamin C | 0.5mg | 0mg |
| Vitamin A | 0µg | 0µg |
| Selenium | 20µg | 28µg |
| Riboflavin (B2) | 0.1mg | 0mg |
Nutrient-by-nutrient breakdown
- Calories: Cashews has more (553kcal vs 112kcal per 100g) — a difference of 441kcal. Couscous is the lower-calories option if that is your priority.
- Protein: Cashews has more (18.2g vs 3.8g per 100g) — a difference of 14.4g. Cashews is the stronger source of protein here.
- Carbohydrates: Cashews has more (30.2g vs 23.2g per 100g) — a difference of 7g.
- Sugars: Cashews has more (5.9g vs 0.1g per 100g) — a difference of 5.8g. Couscous is the lower-sugars option if that is your priority.
- Fat: Cashews has more (43.9g vs 0.2g per 100g) — a difference of 43.7g. Couscous is the lower-fat option if that is your priority.
- Saturated fat: Cashews has more (7.8g vs 0g per 100g) — a difference of 7.8g. Couscous is the lower-saturated fat option if that is your priority.
- Fibre: Cashews has more (3.3g vs 1.4g per 100g) — a difference of 1.9g. Cashews is the stronger source of fibre here.
- Sodium: Cashews has more (12mg vs 5mg per 100g) — a difference of 7mg. Couscous is the lower-sodium option if that is your priority.
- Potassium: Cashews has more (660mg vs 58mg per 100g) — a difference of 602mg. Cashews is the stronger source of potassium here.
- Calcium: Cashews has more (37mg vs 8mg per 100g) — a difference of 29mg. Cashews is the stronger source of calcium here.
- Iron: Cashews has more (7mg vs 0mg per 100g) — a difference of 6mg. Cashews is the stronger source of iron here.
- Vitamin c: Cashews has more (0mg vs 0mg per 100g) — a difference of 0mg. Cashews is the stronger source of vitamin C here.
- Vitamin a: both foods contain the same amount (0µg per 100g).
- Selenium: Couscous has more (28µg vs 20µg per 100g) — a difference of 8µg. Couscous is the stronger source of selenium here.
- Riboflavin (b2): Cashews has more (0mg vs 0mg per 100g) — a difference of 0mg. Cashews 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 | Cashews | % 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
As an Amazon Associate and affiliate partner we earn from qualifying purchases and other referrals. Disclosure ›
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, Cashews provides more at 18.2g per 100g. For lower carbohydrates, Couscous has fewer carbs at 23.2g per 100g.
Both cashews 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, Cashews or Couscous?
Cashews has 553 calories per 100g while Couscous has 112 calories per 100g. Cashews is higher in calories by 441 kcal per 100g.
Which has more protein, Cashews or Couscous?
Cashews contains 18.2g of protein per 100g. Couscous contains 3.8g of protein per 100g. Cashews has more protein.
Is Cashews healthier than Couscous?
Cashews has 553 kcal, 18.2g protein, 30.2g carbs and 43.9g 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, Cashews or Couscous?
Cashews contains 3.3g of fibre per 100g, and Couscous contains 1.4g per 100g. Cashews has more fibre. Fibre supports digestion and helps with feeling fuller for longer.
How many calories per serving — Cashews vs Couscous?
A typical a handful of cashews (28g) is around 155 calories. A typical 1 cup cooked of couscous (157g) is around 176 calories — a difference of 21 kcal per serving in favour of cashews.
Can I substitute Cashews 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
As an Amazon Associate and affiliate partner we earn from qualifying purchases and other referrals. Disclosure ›
Calorie Tracking Journal
Write down what you actually eat — it doubles the chance of hitting your goal.
Check Price →Last updated:
Figures per 100g from the USDA FoodData Central database (CC0 1.0).