Ham vs Couscous: Nutrition Comparison
Which is healthier? Compare calories, protein, carbs, and more
Complete side-by-side nutrition comparison per 100g serving | Updated 2026
Which is Healthier?
Couscous is generally healthier
Couscous comes out ahead in this comparison, winning in 4 out of 5 key nutritional categories. It has fewer calories (112 vs 145), more fiber (1.4g vs 0g), less sugar (0.1g vs 1.5g), less sodium (5mg vs 1203mg)making it the better choice for most health goals.
Quick Summary
Fewer Calories
Couscous
112 kcal
More Protein
Ham
21g
More Fiber
Couscous
1.4g
Less Sugar
Couscous
0.1g
Visual Comparison
Side-by-Side Nutrition Table
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Ham
Couscous
Diet Compatibility
Ham
Couscous
When to Choose Ham
- ✓Higher in protein (21g vs 3.8g)
- ✓Lower in carbs (1.5g vs 23g)
Common Uses
When to Choose Couscous
- ✓Lower in calories (112 vs 145)
- ✓More fiber (1.4g vs 0g)
- ✓Less sugar (0.1g vs 1.5g)
- ✓Lower sodium (5mg vs 1203mg)
Common Uses
Ham vs Couscous: Nutritional Analysis
Ham is more calorie-dense at 145 calories per 100g compared to 112 for Couscous, a difference of 33 calories. On the protein front, Ham delivers more with 21g per 100g versus 3.8g, which matters for muscle maintenance, satiety, and overall metabolic health. These differences become meaningful when you consider how each food fits into your daily dietary pattern rather than looking at any single nutrient in isolation.
Macronutrient Breakdown
The macronutrient profiles of Ham and Couscous tell different nutritional stories. Ham provides 1.5g of carbohydrates, 6g of fat, and 0g of fiber per 100g, while Couscous contains 23g carbs, 0.2g fat, and 1.4g fiber. The higher fiber content in Couscous supports digestive health, helps regulate blood sugar after meals, and contributes to longer-lasting satiety. Sugar content also differs: Ham contains 1.5g while Couscous has 0.1g per 100g. Lower sugar options are generally preferable for blood sugar management and dental health.
Key Takeaways
- For weight management: Couscous is the lower-calorie choice at 112 cal/100g, making it more suitable for calorie-controlled diets.
- For muscle building: Ham provides more protein (21g/100g), supporting muscle repair and growth.
- For sustained energy: Couscous offers more fiber (1.4g/100g), which slows digestion and provides steadier energy release.
- Overall: Neither food is universally "better" than the other. The right choice depends on your specific nutritional goals, meal context, and dietary preferences. Both can play a role in a balanced diet.
Frequently Asked Questions
Which has more calories, Ham or Couscous?
Ham has more calories with 145 kcal per 100g, compared to Couscous with 112 kcal. That's a difference of 33 calories per 100g serving.
Is Ham healthier than Couscous?
Based on our nutritional analysis, Couscous is generally the healthier choice, winning in 4 out of 5 key nutritional categories. Couscous has 112 calories, 3.8g protein, and 1.4g fiber per 100g. However, the best choice depends on your specific dietary goals.
What is the protein difference between Ham and Couscous?
Ham has more protein with 21g per 100g, compared to Couscous with 3.8g. Ham provides 17.2g more protein per 100g serving.
Which is better for weight loss, Ham or Couscous?
For weight loss, Couscous is the better choice with only 112 calories per 100g compared to 145 calories in Ham. Couscous also offers 1.4g of fiber per 100g, which helps you feel fuller longer.
Does Ham or Couscous have fewer carbs?
Ham has fewer carbs with 1.5g per 100g, compared to Couscous with 23g. If you're following a low-carb diet, Ham is the better option with 21.5g fewer carbohydrates.
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About Our Data
All nutrition data in this comparison is sourced from the USDA FoodData Central, the official food composition database maintained by the U.S. Department of Agriculture. Values are based on 100g servings for accurate comparison.
Health Disclaimer: This comparison is for informational purposes only and is not intended as medical or dietary advice. Nutritional needs vary by individual. The best food choice depends on your personal health goals, dietary requirements, and preferences. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.