Please note, the information provided here is approximate. Totals do not include: possible substitutions (i.e. "OR"-ed ingredients), optional ingredients, or ingredients without a measurement (e.g. "to taste").
Learn more about how we calculate nutritional information, and always consult a registered dietician or your physician before embarking on any diet plan which relies on these numbers, and for any other questions.
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2 cups (488g) chicken broth |
1 cup (173g) couscous |
3 tablespoons (41g) oil |
1 medium (196g) zucchini |
1 small (74g) red bell peppers |
1 small (74g) green bell peppers |
1/2 cup (80g) red onions |
3 (9g) fresh garlic cloves |
1 1/2 cups (360g) canned chick-peas |
1 large (182g) tomatoes |
1 cup (134g) pitted black olives |
1 tablespoon (15g) fresh lemon juice |
1 to taste (0g) salt and pepper |
Total | 1 serving | |
| Alanine | n/a | 0.6 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.8 | 0.0 | 0.1 | n/a | n/a | 2 | 0 |
| Alcohol (g) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Arginine | n/a | 0.8 | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 0.1 | 1.7 | 0.0 | 0.1 | n/a | n/a | 3 | 1 |
| Ash (g) | 5.0 | 1.1 | 0.0 | 1.1 | 0.3 | 0.3 | 0.3 | 0.1 | 5.8 | 0.9 | 3.0 | 0.0 | n/a | 18 | 5 |
| Aspartic acid | n/a | 0.9 | 0.0 | 0.3 | 0.2 | 0.2 | 0.1 | 0.0 | 2.1 | 0.2 | 0.1 | n/a | n/a | 4 | 1 |
| Caffeine (mg) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Calcium (mg) | 19.5 | 41.5 | 0.0 | 31.4 | 5.2 | 7.4 | 18.4 | 16.3 | 115.2 | 18.2 | 118.3 | 0.9 | n/a | 392 | 98 |
| Calories | 78.1 | 650.5 | 360.7 | 33.3 | 22.9 | 14.8 | 32.0 | 13.4 | 428.4 | 32.8 | 154.6 | 3.2 | n/a | 1,825 | 456 |
| Calories (kj) | 327.0 | 2,721.3 | 1,509.2 | 137.2 | 95.5 | 62.2 | 132.8 | 56.1 | 1,789.2 | 134.7 | 646.5 | 13.4 | n/a | 7,625 | 1,906 |
| Carbohydrates (g) | 1.9 | 134.0 | 0.0 | 6.1 | 4.5 | 3.4 | 7.5 | 3.0 | 81.4 | 7.1 | 8.4 | 1.0 | n/a | 258 | 65 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Copper (mg) | 0.2 | 0.4 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.6 | 0.1 | 0.3 | 0.0 | n/a | 2 | 0 |
| Cystine | n/a | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | n/a | n/a | n/a | 1 | 0 |
| Dietary Fiber (g) | 0.0 | 8.7 | 0.0 | 2.0 | 1.6 | 1.3 | 1.4 | 0.2 | 15.8 | 2.2 | 4.3 | 0.0 | n/a | 37 | 9 |
| Folate (mcg) | 9.8 | 34.6 | 0.0 | 47.0 | 34.0 | 7.4 | 15.2 | 0.3 | 241.2 | 27.3 | 0.0 | 2.9 | n/a | 420 | 105 |
| Folate, DFE (mcg) | 9.8 | 34.6 | 0.0 | 47.0 | 34.0 | 7.4 | 15.2 | 0.3 | 241.2 | 27.3 | 0.0 | 2.9 | n/a | 420 | 105 |
| Folate, food (mcg) | 9.8 | 34.6 | 0.0 | 47.0 | 34.0 | 7.4 | 15.2 | 0.3 | 241.2 | 27.3 | 0.0 | 2.9 | n/a | 420 | 105 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Fructose | n/a | n/a | n/a | 2.7 | 1.7 | 0.8 | 1.0 | n/a | n/a | 2.5 | n/a | 0.2 | n/a | 9 | 2 |
| Galactose | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | n/a | n/a | 2.1 | 1.4 | 0.9 | 1.6 | n/a | n/a | 2.3 | n/a | 0.1 | n/a | 8 | 2 |
| Glutamic acid | n/a | 8.0 | 0.0 | 0.3 | 0.2 | 0.1 | 0.2 | 0.1 | 3.1 | 0.8 | 0.1 | n/a | n/a | 13 | 3 |
| Glycine | n/a | 0.7 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.7 | 0.0 | 0.1 | n/a | n/a | 2 | 0 |
| Histidine | n/a | 0.4 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.5 | 0.0 | 0.0 | n/a | n/a | 1 | 0 |
| Iron (mg) | 1.0 | 1.9 | 0.0 | 0.7 | 0.3 | 0.3 | 0.2 | 0.2 | 4.9 | 0.5 | 4.4 | 0.0 | n/a | 14 | 4 |
| Isoleucine | n/a | 0.9 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.8 | 0.0 | 0.0 | n/a | n/a | 2 | 0 |
| Lactose | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
| Leucine | n/a | 1.5 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 1.3 | 0.0 | 0.1 | n/a | n/a | 3 | 1 |
| Lysine | n/a | 0.4 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 1.2 | 0.0 | 0.0 | n/a | n/a | 2 | 0 |
| Magnesium (mg) | 4.9 | 76.1 | 0.0 | 35.3 | 8.9 | 7.4 | 8.0 | 2.3 | 104.4 | 20.0 | 5.4 | 0.9 | n/a | 273 | 68 |
| Maltose | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
| Manganese (mg) | 0.5 | 1.3 | n/a | 0.3 | 0.1 | 0.1 | 0.1 | 0.2 | 2.2 | 0.2 | 0.0 | 0.0 | n/a | 5 | 1 |
| Methionine | n/a | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | n/a | n/a | 1 | 0 |
| Monounsaturated Fat (g) | 1.2 | 0.2 | 11.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.9 | 0.1 | 10.6 | 0.0 | n/a | 24 | 6 |
| Niacin (mg) | 6.7 | 6.0 | 0.0 | 0.9 | 0.7 | 0.4 | 0.1 | 0.1 | 0.5 | 1.1 | 0.0 | 0.0 | n/a | 16 | 4 |
| Pantothenic acid (mg) | 0.1 | 2.2 | 0.0 | 0.4 | 0.2 | 0.1 | 0.1 | 0.1 | 1.1 | 0.2 | 0.0 | 0.0 | n/a | 4 | 1 |
| Phenylalanine | n/a | 1.1 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 1.0 | 0.0 | 0.0 | n/a | n/a | 2 | 1 |
| Phosphorus (mg) | 146.4 | 294.1 | 0.0 | 74.5 | 19.2 | 14.8 | 23.2 | 13.8 | 324.0 | 43.7 | 4.0 | 1.2 | n/a | 959 | 240 |
| Phytosterols | n/a | n/a | 394.9 | n/a | n/a | 6.7 | 12.0 | n/a | n/a | 12.7 | n/a | n/a | n/a | 426 | 107 |
| Polyunsaturated Fat (g) | 0.5 | 0.4 | 22.3 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 1.8 | 0.2 | 1.2 | 0.0 | n/a | 27 | 7 |
| Potassium (mg) | 419.7 | 287.2 | 0.0 | 511.6 | 156.1 | 129.5 | 116.8 | 36.1 | 619.2 | 431.3 | 10.8 | 15.2 | n/a | 2,733 | 683 |
| Proline | n/a | 2.4 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.7 | 0.0 | 0.1 | n/a | n/a | 3 | 1 |
| Protein (g) | 9.9 | 22.1 | 0.0 | 2.4 | 0.7 | 0.6 | 0.9 | 0.6 | 17.8 | 1.6 | 1.1 | 0.1 | n/a | 58 | 14 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Riboflavin (mg) | 0.1 | 0.1 | 0.0 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 1 | 0 |
| Saturated Fat (g) | 0.8 | 0.2 | 5.3 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 0.1 | 1.9 | 0.0 | n/a | 9 | 2 |
| Selenium (mcg) | 0.0 | n/a | 0.0 | 0.4 | 0.1 | 0.0 | 0.4 | 1.3 | 10.1 | 0.0 | 1.2 | 0.0 | n/a | 13 | 3 |
| Serine | n/a | 1.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.9 | 0.0 | 0.0 | n/a | n/a | 2 | 1 |
| Sodium (mg) | 1,493.3 | 17.3 | 0.0 | 15.7 | 3.0 | 2.2 | 3.2 | 1.5 | 1,076.4 | 9.1 | 987.8 | 0.1 | n/a | 3,610 | 902 |
| Starch | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
| Sucrose | n/a | n/a | n/a | 0.1 | 0.0 | 0.1 | 0.8 | n/a | n/a | 0.0 | n/a | 0.1 | n/a | 1 | 0 |
| Sugar (g) | 1.4 | n/a | 0.0 | 4.9 | 3.1 | 1.8 | 3.4 | 0.1 | n/a | 4.8 | 0.0 | 0.4 | n/a | 20 | 5 |
| Theobromine (mg) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Thiamin (mg) | 0.0 | 0.3 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | 1 | 0 |
| Threonine | n/a | 0.6 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.7 | 0.0 | 0.0 | n/a | n/a | 1 | 0 |
| Tocopherol, alpha (mg) | 0.1 | n/a | 5.8 | 0.2 | 1.2 | 0.3 | 0.0 | 0.0 | n/a | 1.0 | 2.2 | 0.0 | n/a | 11 | 3 |
| Tocopherol, beta | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Tocopherol, delta | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Tocopherol, gamma | n/a | n/a | n/a | n/a | 0.1 | 0.0 | 0.0 | n/a | n/a | 0.2 | 0.0 | n/a | n/a | 0 | 0 |
| Total Fat (g) | 2.8 | 1.1 | 40.8 | 0.6 | 0.2 | 0.1 | 0.1 | 0.0 | 4.1 | 0.4 | 14.4 | 0.0 | n/a | 65 | 16 |
| Trans-monoenoic Fat | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
| TransFatty acids | n/a | n/a | 0.1 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Tryptophan | n/a | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | n/a | n/a | n/a | 1 | 0 |
| Tyrosine | n/a | 0.6 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 0.0 | 0.0 | n/a | n/a | 1 | 0 |
| Valine | n/a | 0.9 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.7 | 0.0 | 0.1 | n/a | n/a | 2 | 0 |
| Vitamin A, IU (IU) | 0.0 | 0.0 | 0.0 | 392.0 | 2,316.9 | 273.8 | 1.6 | 0.8 | 75.6 | 1,516.1 | 541.6 | 0.9 | n/a | 5,119 | 1,280 |
| Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.0 | 19.6 | 116.2 | 13.3 | 0.0 | 0.0 | 3.6 | 76.4 | 26.9 | 0.0 | n/a | 256 | 64 |
| Vitamin B-12 (mcg) | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Vitamin B-6 (mg) | 0.0 | 0.2 | 0.0 | 0.3 | 0.2 | 0.2 | 0.1 | 0.1 | 1.7 | 0.1 | 0.0 | 0.0 | n/a | 3 | 1 |
| Vitamin C (mg) | 0.0 | 0.0 | 0.0 | 35.1 | 94.5 | 59.5 | 5.9 | 2.8 | 13.7 | 24.9 | 1.2 | 5.7 | n/a | 243 | 61 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Water (g) | 468.2 | 14.8 | 0.0 | 185.8 | 68.2 | 69.5 | 71.3 | 5.3 | 250.9 | 172.0 | 107.5 | 13.6 | n/a | 1,427 | 357 |
| Zinc (mg) | 0.5 | 1.4 | 0.0 | 0.6 | 0.2 | 0.1 | 0.1 | 0.1 | 3.8 | 0.3 | 0.3 | 0.0 | n/a | 8 | 2 |
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