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.
1 cup (173g) couscous |
1 medium (301g) cucumbers |
1 large (182g) tomatoes |
1 (119g) red bell peppers |
1/2 medium (55g) red onions |
10 (44g) kalamata olives |
2 cups (480g) chickpeas |
1/4 cup (15g) fresh parsley |
2 tablespoons (27g) extra virgin olive oil |
1 tablespoon (15g) lemon juice |
2 (6g) garlic cloves |
1 to taste (0g) salt & freshly ground black pepper |
1 to taste (28g) romaine lettuce leaves |
2 ounces (60g) feta cheese |
Total | 1 serving | |
Alanine (g) | 0.6 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 1.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.4 | 2 | 1 |
Alcohol | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0 | 0 |
Arginine (g) | 0.8 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 2.2 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.3 | 4 | 1 |
Ash (g) | 1.1 | 1.1 | 0.9 | 0.6 | 0.2 | 1.0 | 7.7 | 0.3 | 0.0 | 0.0 | 0.1 | n/a | n/a | 3.1 | 16 | 4 |
Aspartic acid (g) | 0.9 | 0.1 | 0.2 | 0.3 | 0.1 | 0.0 | 2.8 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.5 | 5 | 1 |
Caffeine | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0 | 0 |
Calcium (mg) | 41.5 | 48.2 | 18.2 | 8.3 | 12.7 | 38.7 | 153.6 | 20.7 | 0.3 | 0.9 | 10.9 | n/a | n/a | 296.8 | 651 | 163 |
Calories | 650.5 | 45.2 | 32.8 | 36.9 | 22.0 | 50.6 | 571.2 | 5.4 | 238.7 | 3.4 | 8.9 | n/a | n/a | 158.9 | 1,824 | 456 |
Calories (kj) | 2,721.3 | 195.7 | 134.7 | 153.5 | 91.3 | 211.6 | 2,385.6 | 22.7 | 998.7 | 13.9 | 37.4 | n/a | n/a | 664.1 | 7,630 | 1,908 |
Carbohydrates (g) | 134.0 | 10.9 | 7.1 | 7.2 | 5.1 | 2.8 | 108.5 | 0.9 | 0.0 | 1.1 | 2.0 | n/a | n/a | 2.5 | 282 | 71 |
Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 53.6 | 54 | 13 |
Copper (mg) | 0.4 | 0.1 | 0.1 | 0.0 | 0.0 | 0.1 | 0.8 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 2 | 0 |
Cystine (g) | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.3 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 1 | 0 |
Dietary Fiber (g) | 8.7 | 1.5 | 2.2 | 2.5 | 0.9 | 1.4 | 21.1 | 0.5 | 0.0 | 0.0 | 0.1 | n/a | n/a | 0.0 | 39 | 10 |
Folate (mcg) | 34.6 | 21.1 | 27.3 | 54.7 | 10.5 | 0.0 | 321.6 | 22.8 | 0.0 | 3.1 | 0.2 | n/a | n/a | 19.3 | 515 | 129 |
Folate, DFE (mcg) | 34.6 | 21.1 | 27.3 | 54.7 | 10.5 | 0.0 | 321.6 | 22.8 | 0.0 | 3.1 | 0.2 | n/a | n/a | 19.3 | 515 | 129 |
Folate, food (mcg) | 34.6 | 21.1 | 27.3 | 54.7 | 10.5 | 0.0 | 321.6 | 22.8 | 0.0 | 3.1 | 0.2 | n/a | n/a | 19.3 | 515 | 129 |
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 | n/a | n/a | 0.0 | 0 | 0 |
Fructose | n/a | 2.6 | 2.5 | 2.7 | 0.7 | n/a | n/a | n/a | n/a | 0.2 | n/a | n/a | n/a | n/a | 9 | 2 |
Galactose | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
Glucose (dextrose) | n/a | 2.3 | 2.3 | 2.3 | 1.1 | n/a | n/a | n/a | n/a | 0.2 | n/a | n/a | n/a | n/a | 8 | 2 |
Glutamic acid (g) | 8.0 | 0.6 | 0.8 | 0.3 | 0.1 | 0.0 | 4.2 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 1.5 | 15 | 4 |
Glycine (g) | 0.7 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 1.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.1 | 2 | 0 |
Histidine (g) | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.7 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.2 | 1 | 0 |
Iron (mg) | 1.9 | 0.8 | 0.5 | 0.5 | 0.1 | 1.5 | 6.5 | 0.9 | 0.2 | 0.0 | 0.1 | n/a | n/a | 0.4 | 13 | 3 |
Isoleucine (g) | 0.9 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 1.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.5 | 3 | 1 |
Lactose | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
Leucine (g) | 1.5 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 1.7 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.8 | 4 | 1 |
Lysine (g) | 0.4 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 1.6 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.7 | 3 | 1 |
Magnesium (mg) | 76.1 | 39.1 | 20.0 | 14.3 | 5.5 | 1.8 | 139.2 | 7.5 | 0.0 | 0.9 | 1.5 | n/a | n/a | 11.4 | 317 | 79 |
Maltose | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
Manganese (mg) | 1.3 | 0.2 | 0.2 | 0.1 | 0.1 | 0.0 | 2.9 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | n/a | 0.0 | 5 | 1 |
Methionine (g) | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.2 | 1 | 0 |
Monounsaturated Fat (g) | 0.2 | 0.0 | 0.1 | 0.0 | 0.0 | 3.5 | 1.2 | 0.0 | 19.7 | 0.0 | 0.0 | n/a | n/a | 2.8 | 27 | 7 |
Niacin (mg) | 6.0 | 0.3 | 1.1 | 1.2 | 0.1 | 0.0 | 0.7 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.6 | 10 | 3 |
Pantothenic acid (mg) | 2.2 | 0.8 | 0.2 | 0.4 | 0.1 | 0.0 | 1.4 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.6 | 6 | 1 |
Phenylalanine (g) | 1.1 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 1.3 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.4 | 3 | 1 |
Phosphorus (mg) | 294.1 | 72.2 | 43.7 | 30.9 | 16.0 | 1.3 | 432.0 | 8.7 | 0.0 | 1.2 | 9.2 | n/a | n/a | 202.9 | 1,112 | 278 |
Phytosterols | n/a | 42.1 | 12.7 | n/a | 8.3 | n/a | n/a | 0.8 | 59.7 | n/a | n/a | n/a | n/a | n/a | 124 | 31 |
Polyunsaturated Fat (g) | 0.4 | 0.1 | 0.2 | 0.1 | 0.0 | 0.4 | 2.4 | 0.0 | 2.8 | 0.0 | 0.0 | n/a | n/a | 0.4 | 7 | 2 |
Potassium (mg) | 287.2 | 442.5 | 431.3 | 251.1 | 80.3 | 3.5 | 825.6 | 83.1 | 0.3 | 15.7 | 24.1 | n/a | n/a | 37.3 | 2,482 | 620 |
Proline (g) | 2.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.8 | 4 | 1 |
Protein (g) | 22.1 | 2.0 | 1.6 | 1.2 | 0.6 | 0.4 | 23.8 | 0.4 | 0.0 | 0.1 | 0.4 | n/a | n/a | 8.6 | 61 | 15 |
Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 75.3 | 75 | 19 |
Riboflavin (mg) | 0.1 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.5 | 1 | 0 |
Saturated Fat (g) | 0.2 | 0.1 | 0.1 | 0.0 | 0.0 | 0.6 | 0.6 | 0.0 | 3.7 | 0.0 | 0.0 | n/a | n/a | 9.0 | 14 | 4 |
Selenium | n/a | 0.9 | 0.0 | 0.1 | 0.3 | 0.4 | 13.4 | 0.0 | 0.0 | 0.0 | 0.9 | n/a | n/a | 9.0 | 25 | 6 |
Serine (g) | 1.0 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 1.2 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.7 | 3 | 1 |
Sodium (mg) | 17.3 | 6.0 | 9.1 | 4.8 | 2.2 | 323.4 | 1,435.2 | 8.4 | 0.5 | 0.2 | 1.0 | n/a | n/a | 671.9 | 2,480 | 620 |
Starch | n/a | 2.5 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 2 | 1 |
Sucrose | n/a | 0.1 | 0.0 | 0.0 | 0.5 | n/a | n/a | n/a | n/a | 0.1 | n/a | n/a | n/a | n/a | 1 | 0 |
Sugar | n/a | 5.0 | 4.8 | 5.0 | 2.3 | 0.0 | n/a | 0.1 | 0.0 | 0.4 | 0.1 | n/a | n/a | 2.5 | 20 | 5 |
Theobromine | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0 | 0 |
Thiamin (mg) | 0.3 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.1 | 1 | 0 |
Threonine (g) | 0.6 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.9 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.4 | 2 | 1 |
Tocopherol, alpha | n/a | 0.1 | 1.0 | 1.9 | 0.0 | 0.7 | n/a | 0.1 | 3.9 | 0.0 | 0.0 | n/a | n/a | 0.1 | 8 | 2 |
Tocopherol, beta | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
Tocopherol, delta | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
Tocopherol, gamma | n/a | 0.1 | 0.2 | 0.2 | 0.0 | 0.0 | n/a | 0.1 | 0.2 | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
Total Fat (g) | 1.1 | 0.3 | 0.4 | 0.4 | 0.1 | 4.7 | 5.5 | 0.1 | 27.0 | 0.0 | 0.0 | n/a | n/a | 12.8 | 52 | 13 |
Trans-monoenoic Fat | 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 | 0 | 0 |
TransFatty acids | 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 | 0 | 0 |
Tryptophan (g) | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.2 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.1 | 1 | 0 |
Tyrosine (g) | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.6 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.4 | 2 | 0 |
Valine (g) | 0.9 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 1.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.6 | 3 | 1 |
Vitamin A, IU (IU) | 0.0 | 316.1 | 1,516.1 | 3,725.9 | 1.1 | 177.3 | 100.8 | 1,263.6 | 0.0 | 0.9 | 0.5 | n/a | n/a | 254.1 | 7,356 | 1,839 |
Vitamin A, RAE (mcg) | 0.0 | 15.1 | 76.4 | 186.8 | 0.0 | 8.8 | 4.8 | 63.2 | 0.0 | 0.0 | 0.0 | n/a | n/a | 75.3 | 430 | 108 |
Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 1.0 | 1 | 0 |
Vitamin B-6 (mg) | 0.2 | 0.1 | 0.1 | 0.3 | 0.1 | 0.0 | 2.3 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | n/a | 0.3 | 3 | 1 |
Vitamin C (mg) | 0.0 | 8.4 | 24.9 | 152.0 | 4.1 | 0.4 | 18.2 | 20.0 | 0.0 | 5.9 | 1.9 | n/a | n/a | 0.0 | 236 | 59 |
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 | n/a | n/a | 9.6 | 10 | 2 |
Water (g) | 14.8 | 286.6 | 172.0 | 109.7 | 49.0 | 35.2 | 334.5 | 13.2 | 0.0 | 14.1 | 3.5 | n/a | n/a | 33.2 | 1,066 | 266 |
Zinc (mg) | 1.4 | 0.6 | 0.3 | 0.3 | 0.1 | 0.1 | 5.1 | 0.2 | 0.0 | 0.0 | 0.1 | n/a | n/a | 1.7 | 10 | 2 |
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.