What's Healthier: Couscous or Bulgur? (2024)

If you want a satisfying side dish, pairing a hearty grain with your salad, protein, or stir-fry vegetables is the way to go. While our love for rice could never truly be replaced, two unique grain options, bulgur and couscous, have recently surged in popularity.

Bulgur is a type of whole wheat grain that has been cracked, partially pre-cooked, and dried. Couscous is made of coarsely ground wheat and is often described as a small type of pasta. We put the two head-to-head nutritionally to find out which one comes out on top.

Couscous vs. Bulgur

Calories

• Couscous: 176 calories
• Bulgur: 151 calories

Both of these hearty grains are wheat-based, packing a similar amount of calories.

Protein

• Couscous: 12% of your daily value
• Bulgur: 11% of your daily value

When it comes to satisfying protein, the two plant-based options pack a similar punch.

Fat

• Couscous: 0.3% of your daily value
• Bulgur: 0.6% of your daily value

Whichever you prefer, both contain very little fat.

Carbs

• Couscous: 12% of your daily value
• Bulgur: 11% of your daily value

They're nearly identical when it comes to carbs, too.

Fiber

• Couscous: 9% of your daily value
• Bulgur: 33% of your daily value

Here's where bulgur really shines. It contains nearly four times the amount of fiber as couscous. Fiber-rich foods fill you up, making them a great option if you're looking to lose weight, avoid midday slumps, or snack less.

Sodium

• Couscous: 0.3% of your daily value
• Bulgur: 0.3% of your daily value

Wheat twins! Sodium is the same (and low!) for both options.

Magnesium

• Couscous: 3% of your daily value
• Bulgur: 15% of your daily value

Bulgur also scores high with magnesium, a mineral that is involved with hundreds of important chemical reactions in your body.

Potassium

• Couscous: 3% of your daily value
• Bulgur: 4% of your daily value

There's potassium in both options, an electrolyte that helps you maintain a healthy balance of fluids.

Zinc

• Couscous: 3% of your daily value
• Bulgur: 7% of your daily value

Bulgur contains more zinc, which is essential for a healthy immune system.

Folate

• Couscous: 6% of your daily value
• Bulgur: 8% of your daily value

And it's even got a foot up on folate.

So which is healthier: couscous or bulgur?

The winner: Bulgur

The bottom line

When deciding between pasta subs, bulgur is better in the places that it really counts, packing in more fiber, magnesium, iron, and zinc. Plus, because it's partially cooked already, you can whip it up quickly—a major win when you don't feel like slaving away over dinner.