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Nutritional Facts: Couscous and Feta Stuffed Bell Peppers

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 to taste (100g)
vegetable oil cooking spray
1 1/4 cups (0g)
vegetable broth
2/3 cup (115g)
couscous
6 large (984g)
bell peppers
2 teaspoons (9g)
olive oil
1/2 cup (80g)
onions
6 ounces (171g)
zucchini
6 ounces (117g)
yellow squash
1 teaspoon (2g)
fennel seeds
1 teaspoon (1g)
dried oregano
1 teaspoon (6g)
salt
1 cup (180g)
plum tomatoes
15 ounces (425g)
chickpeas
4 ounces (120g)
feta cheese
Total 1 serving
Alanine n/a n/a 0.4 0.4 0.0 0.0 0.1 0.1 0.0 0.0 0.0 0.0 0.9 0.8 3 0
Alcohol n/a n/a n/a 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.0 0 0
Arginine n/a n/a 0.5 0.3 0.0 0.1 0.1 0.1 0.0 0.0 0.0 0.0 2.0 0.6 4 1
Ash n/a n/a 0.7 4.2 0.0 0.3 1.0 0.7 0.2 0.1 6.0 0.9 6.8 6.3 27 5
Aspartic acid n/a n/a 0.6 2.0 0.0 0.1 0.3 0.2 0.0 0.0 0.0 0.2 2.5 0.9 7 1
Caffeine n/a n/a n/a 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.0 0 0
Calcium n/a n/a 27.7 98.4 0.1 18.4 27.4 18.8 23.9 16.0 1.4 18.0 136.1 593.7 980 163
Calories n/a n/a 433.9 196.8 79.6 32.0 29.1 19.9 6.9 2.7 0.0 32.4 506.1 317.9 1,657 276
Calories (kj) n/a n/a 1,815.1 826.6 332.9 132.8 120.0 82.0 28.9 11.1 0.0 133.2 2,113.6 1,328.2 6,924 1,154
Carbohydrates n/a n/a 89.3 45.7 0.0 7.5 5.3 3.6 1.0 0.7 0.0 7.0 96.2 4.9 261 44
Cholesterol n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 107.2 107 18
Copper n/a n/a 0.3 0.6 0.0 0.0 0.1 0.1 0.0 0.0 0.0 0.1 0.7 0.0 2 0
Cystine n/a n/a 0.4 0.1 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.3 0.1 1 0
Dietary Fiber n/a n/a 5.8 16.7 0.0 1.4 1.7 1.2 0.8 0.4 0.0 2.2 18.7 0.0 49 8
Folate n/a n/a 23.1 98.4 0.0 15.2 41.1 28.1 n/a 2.4 0.0 27.0 284.9 38.5 559 93
Folate, DFE n/a n/a 23.1 98.4 0.0 15.2 41.1 28.1 n/a 2.4 0.0 27.0 284.9 38.5 559 93
Folate, food n/a n/a 23.1 98.4 0.0 15.2 41.1 28.1 n/a 2.4 0.0 27.0 284.9 38.5 559 93
Folic acid n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0 0
Fructose n/a n/a n/a 11.0 n/a 1.0 2.4 1.6 n/a 0.0 n/a 2.5 n/a n/a 19 3
Galactose n/a n/a n/a 0.0 n/a 0.0 0.0 0.0 n/a 0.0 n/a 0.0 n/a n/a 0 0
Glucose (dextrose) n/a n/a n/a 11.4 n/a 1.6 1.8 1.3 n/a 0.0 n/a 2.3 n/a n/a 18 3
Glutamic acid n/a n/a 5.3 1.9 0.0 0.2 0.2 0.2 0.1 0.0 0.0 0.8 3.7 2.9 15 3
Glycine n/a n/a 0.5 0.3 0.0 0.0 0.1 0.1 0.0 0.0 0.0 0.0 0.9 0.1 2 0
Histidine n/a n/a 0.3 0.1 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.6 0.5 2 0
Hydroxyproline 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
Iron n/a n/a 1.2 3.3 0.1 0.2 0.6 0.4 0.4 0.4 0.0 0.5 5.7 0.8 14 2
Isoleucine n/a n/a 0.6 0.2 0.0 0.0 0.1 0.1 0.0 0.0 0.0 0.0 0.9 1.0 3 0
Lactose n/a n/a n/a 0.0 n/a 0.0 0.0 0.0 n/a 0.0 n/a 0.0 n/a n/a 0 0
Leucine n/a n/a 1.0 0.4 0.0 0.0 0.1 0.1 0.0 0.0 0.0 0.0 1.5 1.7 5 1
Lysine n/a n/a 0.3 0.4 0.0 0.0 0.1 0.1 0.0 0.0 0.0 0.0 1.4 1.5 4 1
Magnesium n/a n/a 50.8 98.4 0.0 8.0 30.9 21.1 7.7 2.7 0.1 19.8 123.3 22.9 386 64
Maltose n/a n/a n/a 0.0 n/a 0.0 0.0 0.0 n/a 0.0 n/a 0.0 n/a n/a 0 0
Manganese n/a n/a 0.9 1.2 0.0 0.1 0.3 0.2 0.1 0.0 0.0 0.2 2.6 0.0 6 1
Methionine n/a n/a 0.2 0.1 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.3 0.4 1 0
Monounsaturated Fat n/a n/a 0.1 0.1 6.6 0.0 0.0 0.0 0.2 0.0 0.0 0.1 1.1 5.6 14 2
Niacin n/a n/a 4.0 4.7 0.0 0.1 0.8 0.5 0.1 0.0 0.0 1.1 0.6 1.2 13 2
Pantothenic acid n/a n/a 1.4 1.0 0.0 0.1 0.3 0.2 n/a 0.0 0.0 0.2 1.3 1.2 6 1
Phenylalanine n/a n/a 0.7 0.9 0.0 0.0 0.1 0.1 0.0 0.0 0.0 0.0 1.1 0.8 4 1
Phosphorus n/a n/a 196.2 196.8 0.0 23.2 65.1 44.5 9.7 1.5 0.0 43.2 382.8 405.8 1,369 228
Phytosterols n/a n/a n/a 88.6 19.9 12.0 n/a n/a 1.3 2.0 0.0 12.6 n/a n/a 136 23
Polyunsaturated Fat n/a n/a 0.3 0.6 0.9 0.0 0.2 0.1 0.0 0.0 0.0 0.1 2.2 0.7 5 1
Potassium n/a n/a 191.5 1,722.0 0.1 116.8 447.4 305.9 33.9 12.6 0.5 426.6 731.5 74.7 4,063 677
Proline n/a n/a 1.6 0.2 0.0 0.0 0.1 0.0 0.0 0.0 0.0 0.0 0.9 1.7 5 1
Protein n/a n/a 14.7 8.5 0.0 0.9 2.1 1.4 0.3 0.1 0.0 1.6 21.1 17.1 68 11
Retinol n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 150.5 151 25
Riboflavin n/a n/a 0.1 0.3 0.0 0.0 0.2 0.1 0.0 0.0 0.0 0.0 0.1 1.0 2 0
Saturated Fat n/a n/a 0.1 0.6 1.2 0.0 0.1 0.1 0.0 0.0 0.0 0.1 0.5 18.0 21 3
Selenium n/a n/a n/a 0.0 0.0 0.4 0.3 0.2 n/a 0.0 0.0 0.0 11.9 18.1 31 5
Serine n/a n/a 0.7 0.5 0.0 0.0 0.1 0.1 0.0 0.0 0.0 0.0 1.1 1.4 4 1
Sodium n/a n/a 11.5 29.5 0.2 3.2 13.7 9.4 1.8 0.3 2,325.5 9.0 1,271.6 1,343.8 5,019 837
Starch n/a n/a n/a 0.0 n/a 0.0 0.0 0.0 n/a n/a n/a 0.0 n/a n/a 0 0
Sucrose n/a n/a n/a 1.1 n/a 0.8 0.1 0.1 n/a 0.0 n/a 0.0 n/a n/a 2 0
Sugar n/a n/a n/a 23.6 0.0 3.4 4.3 2.9 n/a 0.0 0.0 4.7 n/a 4.9 44 7
Theobromine n/a n/a n/a 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.0 0 0
Thiamin n/a n/a 0.2 0.6 0.0 0.0 0.1 0.1 0.0 0.0 0.0 0.1 0.1 0.2 1 0
Threonine n/a n/a 0.4 0.4 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.8 0.8 2 0
Tocopherol, alpha n/a n/a n/a 3.6 1.3 0.0 0.2 0.1 n/a 0.2 0.0 1.0 n/a 0.2 7 1
Tocopherol, beta n/a n/a n/a 0.0 0.0 0.0 n/a n/a n/a 0.0 n/a 0.0 n/a n/a 0 0
Tocopherol, delta n/a n/a n/a 0.0 0.0 0.0 n/a n/a n/a 0.0 n/a 0.0 n/a n/a 0 0
Tocopherol, gamma n/a n/a n/a 0.0 0.1 0.0 n/a n/a n/a 0.2 n/a 0.2 n/a n/a 1 0
Total Fat n/a n/a 0.7 1.7 9.0 0.1 0.5 0.4 0.3 0.0 0.0 0.4 4.8 25.6 44 7
Trans-monoenoic Fat n/a n/a n/a n/a n/a n/a 0.0 0.0 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 0.0 0.0 n/a 0.0 n/a n/a n/a n/a 0 0
Tryptophan n/a n/a 0.2 0.1 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.2 0.2 1 0
Tyrosine n/a n/a 0.4 0.1 0.0 0.0 0.1 0.0 0.0 0.0 0.0 0.0 0.5 0.8 2 0
Valine n/a n/a 0.6 0.4 0.0 0.0 0.1 0.1 0.0 0.0 0.0 0.0 0.9 1.3 3 1
Vitamin A, IU n/a n/a 0.0 3,640.8 0.0 1.6 342.9 234.4 2.7 17.0 0.0 1,499.4 89.3 508.2 6,336 1,056
Vitamin A, RAE n/a n/a 0.0 177.1 0.0 0.0 17.1 11.7 0.1 0.9 0.0 75.6 4.3 150.5 437 73
Vitamin B-12 n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 2.0 2 0
Vitamin B-6 n/a n/a 0.1 2.2 0.0 0.1 0.3 0.2 0.0 0.0 0.0 0.1 2.0 0.5 6 1
Vitamin C n/a n/a 0.0 791.1 0.0 5.9 30.7 21.0 0.4 0.0 0.0 24.7 16.2 0.0 890 148
Vitamin D n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 19.3 19 3
Water n/a n/a 9.9 923.9 0.0 71.3 162.5 111.1 0.2 0.1 0.0 170.1 296.4 66.5 1,812 302
Zinc n/a n/a 1.0 1.3 0.0 0.1 0.5 0.4 0.1 0.0 0.0 0.3 4.5 3.5 12 2

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