Nutritional Facts: Lentils Couscous Recipe

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 (198g)
lentils
1/2 cup (87g)
couscous
2 large (300g)
onions
1/4 cup (54g)
olive oil
4 cups (948g)
water
1 to taste (0g)
salt
1/2 teaspoon (1g)
black pepper
1 teaspoon (2g)
cumin
1 dash (0g)
cayenne
Total 1 serving
Alanine (g) 0.7 0.3 0.1 0.0 n/a n/a 0.0 n/a n/a 1 0
Alcohol (g) 0.0 n/a 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0 0
Arginine (g) 1.4 0.4 0.3 0.0 n/a n/a 0.0 n/a n/a 2 1
Ash (g) 1.6 0.5 1.1 0.0 0.9 n/a 0.1 0.2 0.0 4 1
Aspartic acid (g) 2.0 0.5 0.3 0.0 n/a n/a 0.0 n/a n/a 3 1
Caffeine (mg) 0.0 n/a 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0 0
Calcium (mg) 37.6 20.8 69.0 0.5 28.4 n/a 5.1 19.6 0.2 181 45
Calories 229.7 325.2 120.0 477.4 0.0 n/a 2.9 7.9 0.4 1,163 291
Calories (kj) 964.3 1,360.6 498.0 1,997.5 0.0 n/a 12.1 32.9 1.5 4,867 1,217
Carbohydrates (g) 39.9 67.0 28.0 0.0 0.0 n/a 0.7 0.9 0.1 137 34
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0 0
Copper (mg) 0.5 0.2 0.1 0.0 0.1 n/a 0.0 0.0 0.0 1 0
Cystine (g) 0.2 0.3 0.0 0.0 n/a n/a 0.0 n/a n/a 1 0
Dietary Fiber (g) 15.6 4.3 5.1 0.0 0.0 n/a 0.3 0.2 0.0 26 6
Folate (mcg) 358.4 17.3 57.0 0.0 0.0 n/a 0.2 0.2 0.1 433 108
Folate, DFE (mcg) 358.4 17.3 57.0 0.0 0.0 n/a 0.2 0.2 0.1 433 108
Folate, food (mcg) 358.4 17.3 57.0 0.0 0.0 n/a 0.2 0.2 0.1 433 108
Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0 0
Fructose n/a n/a 3.9 n/a n/a n/a 0.0 n/a n/a 4 1
Galactose n/a n/a 0.0 n/a n/a n/a 0.0 n/a n/a 0 0
Glucose (dextrose) n/a n/a 5.9 n/a n/a n/a 0.0 n/a n/a 6 1
Glutamic acid (g) 2.8 4.0 0.8 0.0 n/a n/a 0.0 n/a n/a 8 2
Glycine (g) 0.7 0.3 0.1 0.0 n/a n/a 0.0 n/a n/a 1 0
Histidine (g) 0.5 0.2 0.0 0.0 n/a n/a 0.0 n/a n/a 1 0
Hydroxyproline n/a n/a n/a n/a n/a n/a 0.0 n/a n/a 0 0
Iron (mg) 6.6 0.9 0.6 0.3 0.0 n/a 0.1 1.4 0.0 10 2
Isoleucine (g) 0.8 0.4 0.0 0.0 n/a n/a 0.0 n/a n/a 1 0
Lactose n/a n/a 0.0 n/a n/a n/a 0.0 n/a n/a 0 0
Leucine (g) 1.3 0.8 0.1 0.0 n/a n/a 0.0 n/a n/a 2 1
Lysine (g) 1.2 0.2 0.1 0.0 n/a n/a 0.0 n/a n/a 2 0
Magnesium (mg) 71.3 38.1 30.0 0.0 9.5 n/a 2.0 7.7 0.2 159 40
Maltose n/a n/a 0.0 n/a n/a n/a 0.0 n/a n/a 0 0
Manganese (mg) 1.0 0.7 0.4 0.0 0.0 n/a 0.1 0.1 0.0 2 1
Methionine (g) 0.2 0.2 0.0 0.0 n/a n/a 0.0 n/a n/a 0 0
Monounsaturated Fat (g) 0.1 0.1 0.0 39.4 0.0 n/a 0.0 0.3 0.0 40 10
Niacin (mg) 2.1 3.0 0.3 0.0 0.0 n/a 0.0 0.1 0.0 6 1
Pantothenic acid (mg) 1.3 1.1 0.4 0.0 0.0 n/a 0.0 n/a n/a 3 1
Phenylalanine (g) 0.9 0.5 0.1 0.0 n/a n/a 0.0 n/a n/a 1 0
Phosphorus (mg) 356.4 147.1 87.0 0.0 0.0 n/a 1.8 10.5 0.3 603 151
Phytosterols n/a n/a 45.0 119.3 n/a n/a 1.1 1.4 0.1 167 42
Polyunsaturated Fat (g) 0.3 0.2 0.1 5.7 0.0 n/a 0.0 0.1 0.0 6 2
Potassium (mg) 730.6 143.6 438.0 0.5 9.5 n/a 15.3 37.5 2.3 1,377 344
Proline (g) 0.7 1.2 0.0 0.0 n/a n/a 0.0 n/a n/a 2 1
Protein (g) 17.9 11.0 3.3 0.0 0.0 n/a 0.1 0.4 0.0 33 8
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0 0
Riboflavin (mg) 0.1 0.1 0.1 0.0 0.0 n/a 0.0 0.0 0.0 0 0
Saturated Fat (g) 0.1 0.1 0.1 7.5 0.0 n/a 0.0 0.0 0.0 8 2
Selenium (mcg) 5.5 n/a 1.5 0.0 0.0 n/a 0.1 0.1 0.0 7 2
Serine (g) 0.8 0.5 0.1 0.0 n/a n/a 0.0 n/a n/a 1 0
Sodium (mg) 4.0 8.7 12.0 1.1 28.4 n/a 0.2 3.5 0.0 58 14
Starch n/a n/a 0.0 n/a n/a n/a n/a n/a n/a 0 0
Sucrose n/a n/a 3.0 n/a n/a n/a 0.0 n/a n/a 3 1
Sugar (g) 3.6 n/a 12.7 0.0 0.0 n/a 0.0 0.0 0.0 16 4
Theobromine (mg) 0.0 n/a 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0 0
Thiamin (mg) 0.3 0.1 0.1 0.0 0.0 n/a 0.0 0.0 0.0 1 0
Threonine (g) 0.6 0.3 0.1 0.0 n/a n/a 0.0 n/a n/a 1 0
Tocopherol, alpha (mg) 0.2 n/a 0.1 7.7 0.0 n/a 0.0 0.1 0.0 8 2
Tocopherol, beta n/a n/a 0.0 0.1 n/a n/a 0.0 n/a n/a 0 0
Tocopherol, delta n/a n/a 0.0 0.0 n/a n/a 0.0 n/a n/a 0 0
Tocopherol, gamma n/a n/a 0.0 0.4 n/a n/a 0.1 n/a n/a 1 0
Total Fat (g) 0.8 0.6 0.3 54.0 0.0 n/a 0.0 0.5 0.0 56 14
Trans-monoenoic Fat n/a n/a n/a n/a n/a n/a 0.0 n/a n/a 0 0
TransFatty acids n/a n/a n/a n/a n/a n/a 0.0 n/a n/a 0 0
Tryptophan (g) 0.2 0.1 0.0 0.0 n/a n/a 0.0 n/a n/a 0 0
Tyrosine (g) 0.5 0.3 0.0 0.0 n/a n/a 0.0 n/a n/a 1 0
Valine (g) 0.9 0.5 0.1 0.0 n/a n/a 0.0 n/a n/a 1 0
Vitamin A, IU (IU) 15.8 0.0 6.0 0.0 0.0 n/a 6.3 26.7 46.8 102 25
Vitamin A, RAE (mcg) 0.0 0.0 0.0 0.0 0.0 n/a 0.3 1.3 2.3 4 1
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0 0
Vitamin B-6 (mg) 0.4 0.1 0.4 0.0 0.0 n/a 0.0 0.0 0.0 1 0
Vitamin C (mg) 3.0 0.0 22.2 0.0 0.0 n/a 0.0 0.2 0.1 25 6
Vitamin D (IU) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0 0
Water (g) 137.9 7.4 267.3 0.0 947.1 n/a 0.1 0.2 0.0 1,360 340
Zinc (mg) 2.5 0.7 0.5 0.0 0.0 n/a 0.0 0.1 0.0 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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