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.
|
2 cups (346g) couscous |
4 medium (852g) potatoes |
2 cups (256g) baby carrots |
1 large (183g) turnips |
2 (238g) green peppers |
10 ounces (286g) tomato paste |
1/2 cup (108g) olive oil |
1 large (150g) onions |
2 (580g) whole boneless chicken breasts |
2 tablespoons (0g) ras el hanout spice mix |
1 tablespoon (7g) turmeric |
1 pinch (0g) saffron |
1/2 teaspoon (1g) chili powder |
1/2 teaspoon (2g) harissa |
15 ounces (425g) chickpeas |
1/4 cup (57g) salted butter |
1 to taste (0g) salt and pepper |
1 to taste (0g) water |
Total | 1 serving | |
| Alanine (g) | 1.3 | 0.5 | 0.1 | 0.1 | 0.1 | 0.4 | 0.0 | 0.0 | 6.9 | n/a | n/a | n/a | 0.0 | n/a | 0.9 | 0.0 | n/a | n/a | 10 | 2 |
| Alcohol | n/a | 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 | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Arginine (g) | 1.6 | 0.8 | 0.1 | 0.0 | 0.1 | 0.3 | 0.0 | 0.2 | 7.5 | n/a | n/a | n/a | 0.0 | n/a | 2.0 | 0.0 | n/a | n/a | 13 | 2 |
| Ash (g) | 2.1 | 9.2 | 1.6 | 1.3 | 1.0 | 8.0 | 0.0 | 0.5 | 5.9 | n/a | 0.4 | 0.0 | 0.2 | n/a | 6.8 | 1.2 | n/a | n/a | 38 | 6 |
| Aspartic acid (g) | 1.8 | 4.0 | 0.3 | 0.1 | 0.5 | 1.9 | 0.0 | 0.1 | 10.8 | n/a | n/a | n/a | 0.0 | n/a | 2.5 | 0.0 | n/a | n/a | 22 | 4 |
| Beta-sitosterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 2.3 | n/a | n/a | 2 | 0 |
| Caffeine | n/a | 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 | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Calcium (mg) | 83.0 | 102.2 | 81.9 | 54.9 | 23.8 | 102.9 | 1.1 | 34.5 | 63.8 | n/a | 12.4 | 0.2 | 4.5 | n/a | 136.1 | 13.6 | n/a | n/a | 715 | 119 |
| Calories | 1,301.0 | 656.0 | 89.6 | 51.2 | 47.6 | 234.3 | 954.7 | 60.0 | 997.6 | n/a | 24.1 | 0.5 | 3.8 | n/a | 506.1 | 406.9 | n/a | n/a | 5,333 | 889 |
| Calories (kj) | 5,442.6 | 2,734.9 | 371.2 | 214.1 | 199.9 | 980.0 | 3,994.9 | 249.0 | 4,176.0 | n/a | 100.7 | 2.3 | 15.9 | n/a | 2,113.6 | 1,701.9 | n/a | n/a | 22,297 | 3,716 |
| Campesterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Carbohydrates (g) | 267.9 | 148.8 | 21.1 | 11.8 | 11.0 | 54.0 | 0.0 | 14.0 | 0.0 | n/a | 4.4 | 0.1 | 0.7 | n/a | 96.2 | 0.0 | n/a | n/a | 630 | 105 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 371.2 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 122.0 | n/a | n/a | 493 | 82 |
| Copper (mg) | 0.9 | 0.9 | 0.3 | 0.2 | 0.2 | 1.0 | 0.0 | 0.1 | 0.2 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.7 | 0.0 | n/a | n/a | 4 | 1 |
| Cystine (g) | 1.2 | 0.2 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 1.6 | n/a | n/a | n/a | 0.0 | n/a | 0.3 | 0.0 | n/a | n/a | 4 | 1 |
| Dietary Fiber (g) | 17.3 | 18.7 | 7.4 | 3.3 | 4.0 | 11.7 | 0.0 | 2.6 | 0.0 | n/a | 1.4 | 0.0 | 0.5 | n/a | 18.7 | 0.0 | n/a | n/a | 86 | 14 |
| Folate (mcg) | 69.2 | 136.3 | 69.1 | 27.5 | 23.8 | 34.3 | 0.0 | 28.5 | 23.2 | n/a | 2.7 | 0.2 | 0.4 | n/a | 284.9 | 1.7 | n/a | n/a | 702 | 117 |
| Folate, DFE (mcg) | 69.2 | 136.3 | 69.1 | 27.5 | 23.8 | 34.3 | 0.0 | 28.5 | 23.2 | n/a | 2.7 | 0.2 | 0.4 | n/a | 284.9 | 1.7 | n/a | n/a | 702 | 117 |
| Folate, food (mcg) | 69.2 | 136.3 | 69.1 | 27.5 | 23.8 | 34.3 | 0.0 | 28.5 | 23.2 | n/a | 2.7 | 0.2 | 0.4 | n/a | 284.9 | 1.7 | n/a | n/a | 702 | 117 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Fructose | n/a | 2.3 | 2.6 | n/a | 2.7 | 16.7 | n/a | 1.9 | n/a | n/a | 0.0 | n/a | 0.1 | n/a | n/a | n/a | n/a | n/a | 26 | 4 |
| Galactose | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | 2.8 | 2.7 | n/a | 2.8 | 16.4 | n/a | 3.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 28 | 5 |
| Glutamic acid (g) | 15.9 | 2.9 | 0.4 | 0.2 | 0.5 | 6.0 | 0.0 | 0.4 | 17.8 | n/a | n/a | n/a | 0.0 | n/a | 3.7 | 0.1 | n/a | n/a | 48 | 8 |
| Glycine (g) | 1.4 | 0.5 | 0.1 | 0.0 | 0.1 | 0.3 | 0.0 | 0.0 | 7.1 | n/a | n/a | n/a | 0.0 | n/a | 0.9 | 0.0 | n/a | n/a | 10 | 2 |
| Histidine (g) | 0.9 | 0.3 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 3.6 | n/a | n/a | n/a | 0.0 | n/a | 0.6 | 0.0 | n/a | n/a | 6 | 1 |
| Hydroxyproline | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Iron (mg) | 3.7 | 6.6 | 2.3 | 0.5 | 0.8 | 8.5 | 0.6 | 0.3 | 4.3 | n/a | 2.8 | 0.0 | 0.2 | n/a | 5.7 | 0.0 | n/a | n/a | 37 | 6 |
| Isoleucine (g) | 1.7 | 0.6 | 0.1 | 0.1 | 0.1 | 0.3 | 0.0 | 0.0 | 6.2 | n/a | n/a | n/a | 0.0 | n/a | 0.9 | 0.0 | n/a | n/a | 10 | 2 |
| Lactose | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Leucine (g) | 3.0 | 0.8 | 0.1 | 0.1 | 0.1 | 0.4 | 0.0 | 0.0 | 8.9 | n/a | n/a | n/a | 0.0 | n/a | 1.5 | 0.0 | n/a | n/a | 15 | 2 |
| Lysine (g) | 0.8 | 0.9 | 0.1 | 0.1 | 0.1 | 0.4 | 0.0 | 0.1 | 10.0 | n/a | n/a | n/a | 0.0 | n/a | 1.4 | 0.0 | n/a | n/a | 14 | 2 |
| Magnesium (mg) | 152.2 | 196.0 | 25.6 | 20.1 | 23.8 | 120.0 | 0.0 | 15.0 | 145.0 | n/a | 13.1 | 0.5 | 2.0 | n/a | 123.3 | 1.1 | n/a | n/a | 838 | 140 |
| Maltose | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.8 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Manganese (mg) | 2.7 | 1.3 | 0.4 | 0.2 | 0.3 | 0.9 | 0.0 | 0.2 | 0.1 | n/a | 0.5 | 0.0 | 0.0 | n/a | 2.6 | 0.0 | n/a | n/a | 9 | 2 |
| Methionine (g) | 0.7 | 0.3 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 3.3 | n/a | n/a | n/a | 0.0 | n/a | 0.3 | 0.0 | n/a | n/a | 5 | 1 |
| Monounsaturated Fat (g) | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 78.8 | 0.0 | 22.2 | n/a | 0.1 | 0.0 | 0.0 | n/a | 1.1 | 11.9 | n/a | n/a | 115 | 19 |
| Niacin (mg) | 12.1 | 9.0 | 1.4 | 0.7 | 1.1 | 8.8 | 0.0 | 0.2 | 57.5 | n/a | 0.3 | 0.0 | 0.2 | n/a | 0.6 | 0.0 | n/a | n/a | 92 | 15 |
| Pantothenic acid (mg) | 4.3 | 2.5 | 1.0 | 0.4 | 0.2 | 0.4 | 0.0 | 0.2 | 4.7 | n/a | n/a | n/a | 0.0 | n/a | 1.3 | 0.1 | n/a | n/a | 15 | 3 |
| Phenylalanine (g) | 2.1 | 0.7 | 0.1 | 0.0 | 0.2 | 0.4 | 0.0 | 0.0 | 4.7 | n/a | n/a | n/a | 0.0 | n/a | 1.1 | 0.0 | n/a | n/a | 9 | 2 |
| Phosphorus (mg) | 588.2 | 485.6 | 71.7 | 49.4 | 47.6 | 237.1 | 0.0 | 43.5 | 1,009.2 | n/a | 18.2 | 0.4 | 4.1 | n/a | 382.8 | 13.6 | n/a | n/a | 2,951 | 492 |
| Phytosterols | n/a | 42.6 | n/a | 12.8 | 21.4 | n/a | 238.7 | 22.5 | n/a | n/a | 5.6 | n/a | 1.1 | n/a | n/a | n/a | n/a | n/a | 345 | 57 |
| Polyunsaturated Fat (g) | 0.9 | 0.4 | 0.2 | 0.1 | 0.1 | 0.5 | 11.4 | 0.0 | 11.4 | n/a | 0.1 | 0.0 | 0.1 | n/a | 2.2 | 1.7 | n/a | n/a | 29 | 5 |
| Potassium (mg) | 574.4 | 3,586.9 | 606.7 | 349.5 | 416.5 | 2,897.1 | 1.1 | 219.0 | 1,276.0 | n/a | 171.7 | 3.0 | 26.3 | n/a | 731.5 | 13.6 | n/a | n/a | 10,873 | 1,812 |
| Proline (g) | 4.9 | 0.5 | 0.1 | 0.0 | 0.1 | 0.2 | 0.0 | 0.0 | 5.5 | n/a | n/a | n/a | 0.0 | n/a | 0.9 | 0.0 | n/a | n/a | 12 | 2 |
| Protein (g) | 44.1 | 17.2 | 1.6 | 1.6 | 2.0 | 12.3 | 0.0 | 1.7 | 120.9 | n/a | 0.5 | 0.0 | 0.2 | n/a | 21.1 | 0.5 | n/a | n/a | 224 | 37 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 139.2 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 380.8 | n/a | n/a | 520 | 87 |
| Riboflavin (mg) | 0.3 | 0.3 | 0.1 | 0.1 | 0.1 | 0.4 | 0.0 | 0.0 | 0.5 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | n/a | n/a | 2 | 0 |
| Saturated Fat (g) | 0.4 | 0.2 | 0.1 | 0.0 | 0.1 | 0.3 | 14.9 | 0.1 | 15.4 | n/a | 0.2 | 0.0 | 0.0 | n/a | 0.5 | 29.2 | n/a | n/a | 61 | 10 |
| Selenium | n/a | 2.6 | 2.3 | 1.3 | 0.0 | 15.1 | 0.0 | 0.8 | 96.3 | n/a | 0.3 | 0.0 | 0.3 | n/a | 11.9 | 0.6 | n/a | n/a | 131 | 22 |
| Serine (g) | 2.1 | 0.6 | 0.1 | 0.1 | 0.1 | 0.4 | 0.0 | 0.0 | 4.2 | n/a | n/a | n/a | 0.0 | n/a | 1.1 | 0.0 | n/a | n/a | 9 | 1 |
| Sodium (mg) | 34.6 | 51.1 | 199.7 | 122.6 | 7.1 | 2,257.1 | 2.2 | 6.0 | 365.4 | n/a | 2.6 | 0.3 | 22.1 | n/a | 1,271.6 | 405.2 | n/a | n/a | 4,748 | 791 |
| Starch | n/a | 131.5 | 0.0 | n/a | 0.0 | 0.6 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 132 | 22 |
| Stigmasterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Sucrose | n/a | 1.4 | 7.0 | n/a | 0.3 | 0.9 | n/a | 1.5 | n/a | n/a | 0.2 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 11 | 2 |
| Sugar | n/a | 6.6 | 12.2 | 7.0 | 5.7 | 34.8 | 0.0 | 6.4 | 0.0 | n/a | 0.2 | n/a | 0.1 | n/a | n/a | 0.0 | n/a | n/a | 73 | 12 |
| Theobromine | n/a | 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 | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Thiamin (mg) | 0.6 | 0.7 | 0.1 | 0.1 | 0.1 | 0.2 | 0.0 | 0.1 | 0.4 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | n/a | n/a | 2 | 0 |
| Threonine (g) | 1.2 | 0.6 | 0.1 | 0.0 | 0.1 | 0.4 | 0.0 | 0.0 | 5.0 | n/a | n/a | n/a | 0.0 | n/a | 0.8 | 0.0 | n/a | n/a | 8 | 1 |
| Tocopherol, alpha | n/a | 0.1 | n/a | 0.1 | 0.9 | 12.3 | 15.5 | 0.0 | 1.6 | n/a | 0.2 | n/a | 0.5 | n/a | n/a | 1.3 | n/a | n/a | 32 | 5 |
| Tocopherol, beta | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.1 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Tocopherol, delta | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Tocopherol, gamma | n/a | 0.0 | n/a | n/a | 0.0 | 1.5 | 0.9 | 0.0 | 0.3 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 3 | 0 |
| Total Fat (g) | 2.2 | 0.8 | 0.3 | 0.2 | 0.4 | 1.3 | 108.0 | 0.2 | 53.7 | n/a | 0.7 | 0.0 | 0.2 | n/a | 4.8 | 46.0 | n/a | n/a | 219 | 36 |
| Trans-monoenoic Fat | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 1.7 | n/a | n/a | 2 | 0 |
| TransFatty acids | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.6 | n/a | n/a | n/a | 0.0 | n/a | n/a | 1.9 | n/a | n/a | 2 | 0 |
| Tryptophan (g) | 0.6 | 0.2 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 1.4 | n/a | n/a | n/a | 0.0 | n/a | 0.2 | 0.0 | n/a | n/a | 3 | 0 |
| Tyrosine (g) | 1.2 | 0.4 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 4.0 | n/a | n/a | n/a | 0.0 | n/a | 0.5 | 0.0 | n/a | n/a | 6 | 1 |
| Valine (g) | 1.9 | 0.9 | 0.1 | 0.1 | 0.1 | 0.3 | 0.0 | 0.0 | 5.9 | n/a | n/a | n/a | 0.0 | n/a | 0.9 | 0.0 | n/a | n/a | 10 | 2 |
| Vitamin A, IU (IU) | 0.0 | 17.0 | 35,302.4 | 0.0 | 880.6 | 4,357.1 | 0.0 | 3.0 | 481.4 | n/a | 0.0 | 0.9 | 400.3 | n/a | 89.3 | 1,418.2 | n/a | n/a | 42,950 | 7,158 |
| Vitamin A, RAE (mcg) | 0.0 | 0.0 | 1,766.4 | 0.0 | 42.8 | 217.1 | 0.0 | 0.0 | 139.2 | n/a | 0.0 | 0.0 | 20.0 | n/a | 4.3 | 388.2 | n/a | n/a | 2,578 | 430 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | n/a | n/a | 2 | 0 |
| Vitamin B-6 (mg) | 0.4 | 2.5 | 0.3 | 0.2 | 0.5 | 0.6 | 0.0 | 0.2 | 3.1 | n/a | 0.1 | 0.0 | 0.0 | n/a | 2.0 | 0.0 | n/a | n/a | 10 | 2 |
| Vitamin C (mg) | 0.0 | 167.8 | 6.7 | 38.4 | 191.4 | 62.6 | 0.0 | 11.1 | 0.0 | n/a | 1.8 | 0.1 | 0.0 | n/a | 16.2 | 0.0 | n/a | n/a | 496 | 83 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 92.8 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 34.1 | n/a | n/a | 127 | 21 |
| Water (g) | 29.6 | 676.0 | 231.3 | 168.1 | 223.5 | 210.0 | 0.0 | 133.7 | 402.9 | n/a | 0.8 | 0.0 | 0.1 | n/a | 296.4 | 9.0 | n/a | n/a | 2,381 | 397 |
| Zinc (mg) | 2.9 | 2.5 | 0.4 | 0.5 | 0.3 | 1.8 | 0.0 | 0.3 | 4.6 | n/a | 0.3 | 0.0 | 0.1 | n/a | 4.5 | 0.1 | n/a | n/a | 18 | 3 |
Our nutritional database is not complete and serving size information for many recipes is unknown, which leads to incomplete nutritional data. Thus, we encourage any user to submit corrections or add information to any recipe on the site.