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Nutritional Facts: Baked Couscous Pilaf

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 cup (128g)
carrots
1/2 cup (62g)
pistachios
1/2 cup (72g)
dried currants
1 1/4 cups (296g)
water
1 tablespoon (14g)
olive oil
1 to taste (0g)
salt
1 to taste (0g)
pepper
Total 1 serving
Alanine (g) 0.6 0.1 0.6 n/a n/a 0.0 n/a n/a 1 0
Alcohol n/a 0.0 0.0 0.0 0.0 0.0 n/a n/a 0 0
Arginine (g) 0.8 0.1 1.2 n/a n/a 0.0 n/a n/a 2 1
Ash (g) 1.1 1.2 1.8 1.7 0.3 0.0 n/a n/a 6 2
Aspartic acid (g) 0.9 0.2 1.1 n/a n/a 0.0 n/a n/a 2 1
Beta-sitosterol n/a n/a 121.8 n/a n/a n/a n/a n/a 122 30
Caffeine n/a 0.0 0.0 0.0 0.0 0.0 n/a n/a 0 0
Calcium (mg) 41.5 42.2 64.6 61.9 8.9 0.1 n/a n/a 219 55
Calories 650.5 52.5 345.6 203.8 0.0 119.3 n/a n/a 1,372 343
Calories (kj) 2,721.3 221.4 1,446.5 852.5 0.0 499.4 n/a n/a 5,741 1,435
Campesterol n/a n/a 6.2 n/a n/a n/a n/a n/a 6 2
Carbohydrates (g) 134.0 12.3 16.9 53.3 0.0 0.0 n/a n/a 216 54
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0 0
Copper (mg) 0.4 0.1 0.8 0.3 0.0 0.0 n/a n/a 2 0
Cystine (g) 0.6 0.1 0.2 n/a n/a 0.0 n/a n/a 1 0
Dietary Fiber (g) 8.7 3.6 6.3 4.9 0.0 0.0 n/a n/a 23 6
Folate (mcg) 34.6 24.3 31.4 7.2 0.0 0.0 n/a n/a 97 24
Folate, DFE (mcg) 34.6 24.3 31.4 7.2 0.0 0.0 n/a n/a 97 24
Folate, food (mcg) 34.6 24.3 31.4 7.2 0.0 0.0 n/a n/a 97 24
Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0 0
Fructose n/a 0.7 0.1 n/a n/a n/a n/a n/a 1 0
Galactose n/a 0.0 n/a n/a n/a n/a n/a n/a 0 0
Glucose (dextrose) n/a 0.8 0.2 n/a n/a n/a n/a n/a 1 0
Glutamic acid (g) 8.0 0.5 2.3 n/a n/a 0.0 n/a n/a 11 3
Glycine (g) 0.7 0.1 0.6 n/a n/a 0.0 n/a n/a 1 0
Histidine (g) 0.4 0.1 0.3 n/a n/a 0.0 n/a n/a 1 0
Iron (mg) 1.9 0.4 2.4 2.3 0.0 0.1 n/a n/a 7 2
Isoleucine (g) 0.9 0.1 0.5 n/a n/a 0.0 n/a n/a 2 0
Lactose n/a 0.0 0.0 n/a n/a n/a n/a n/a 0 0
Leucine (g) 1.5 0.1 0.9 n/a n/a 0.0 n/a n/a 3 1
Lysine (g) 0.4 0.1 0.7 n/a n/a 0.0 n/a n/a 1 0
Magnesium (mg) 76.1 15.4 74.4 29.5 3.0 0.0 n/a n/a 198 50
Maltose n/a 0.0 0.1 n/a n/a n/a n/a n/a 0 0
Manganese (mg) 1.3 0.2 0.7 0.3 0.0 0.0 n/a n/a 3 1
Methionine (g) 0.3 0.0 0.2 n/a n/a 0.0 n/a n/a 1 0
Monounsaturated Fat (g) 0.2 0.0 14.6 0.0 0.0 9.8 n/a n/a 25 6
Niacin (mg) 6.0 1.3 0.8 1.2 0.0 0.0 n/a n/a 9 2
Pantothenic acid (mg) 2.2 0.3 0.3 0.0 0.0 0.0 n/a n/a 3 1
Phenylalanine (g) 1.1 0.1 0.6 n/a n/a 0.0 n/a n/a 2 0
Phosphorus (mg) 294.1 44.8 301.4 90.0 0.0 0.0 n/a n/a 730 183
Phytosterols n/a n/a 131.6 n/a n/a 29.8 n/a n/a 161 40
Polyunsaturated Fat (g) 0.4 0.1 8.5 0.1 0.0 1.4 n/a n/a 11 3
Potassium (mg) 287.2 409.6 630.4 642.2 3.0 0.1 n/a n/a 1,972 493
Proline (g) 2.4 0.1 0.5 n/a n/a 0.0 n/a n/a 3 1
Protein (g) 22.1 1.2 12.5 2.9 0.0 0.0 n/a n/a 39 10
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0 0
Riboflavin (mg) 0.1 0.1 0.1 0.1 0.0 0.0 n/a n/a 0 0
Saturated Fat (g) 0.2 0.0 3.4 0.0 0.0 1.9 n/a n/a 6 1
Selenium n/a 0.1 4.3 0.5 0.0 0.0 n/a n/a 5 1
Serine (g) 1.0 0.1 0.7 n/a n/a 0.0 n/a n/a 2 0
Sodium (mg) 17.3 88.3 0.6 5.8 8.9 0.3 n/a n/a 121 30
Starch n/a 1.8 1.0 n/a n/a n/a n/a n/a 3 1
Stigmasterol n/a n/a 3.1 n/a n/a n/a n/a n/a 3 1
Sucrose n/a 4.6 4.2 n/a n/a n/a n/a n/a 9 2
Sugar n/a 6.1 4.7 48.4 0.0 0.0 n/a n/a 59 15
Theobromine n/a 0.0 0.0 0.0 0.0 0.0 n/a n/a 0 0
Thiamin (mg) 0.3 0.1 0.5 0.1 0.0 0.0 n/a n/a 1 0
Threonine (g) 0.6 0.2 0.4 n/a n/a 0.0 n/a n/a 1 0
Tocopherol, alpha n/a 0.8 1.4 0.1 0.0 1.9 n/a n/a 4 1
Tocopherol, beta n/a 0.0 0.0 n/a n/a 0.0 n/a n/a 0 0
Tocopherol, delta n/a 0.0 0.5 n/a n/a 0.0 n/a n/a 0 0
Tocopherol, gamma n/a 0.0 13.9 n/a n/a 0.1 n/a n/a 14 4
Total Fat (g) 1.1 0.3 27.9 0.2 0.0 13.5 n/a n/a 43 11
TransFatty acids n/a 0.0 0.0 n/a n/a n/a n/a n/a 0 0
Tryptophan (g) 0.3 0.0 0.2 n/a n/a 0.0 n/a n/a 0 0
Tyrosine (g) 0.6 0.1 0.3 n/a n/a 0.0 n/a n/a 1 0
Valine (g) 0.9 0.1 0.8 n/a n/a 0.0 n/a n/a 2 0
Vitamin A, IU (IU) 0.0 21,383.7 255.2 52.6 0.0 0.0 n/a n/a 21,691 5,423
Vitamin A, RAE (mcg) 0.0 1,068.8 12.9 2.9 0.0 0.0 n/a n/a 1,085 271
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0 0
Vitamin B-6 (mg) 0.2 0.2 1.0 0.2 0.0 0.0 n/a n/a 2 0
Vitamin C (mg) 0.0 7.6 3.4 3.4 0.0 0.0 n/a n/a 14 4
Vitamin D (IU) 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0 0
Water (g) 14.8 113.0 2.4 13.8 296.0 0.0 n/a n/a 440 110
Zinc (mg) 1.4 0.3 1.4 0.5 0.0 0.0 n/a n/a 4 1

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.

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