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Nutritional Facts: Couscous With Sauteed Spinach and Two Cheeses

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.

  3 1/2 cups (606g)
couscous
8 ounces (227g)
Italian-style diced tomatoes
1/4 cup (40g)
red onions
1 tablespoon (8g)
garlic
1/2 teaspoon (2g)
olive oil
10 cups (300g)
fresh spinach
1 tablespoon (15g)
water
6 ounces (170g)
light cheddar cheese
3 tablespoons (15g)
parmesan cheese
3 (0g)
basil sprigs
Total 1 serving
Alanine (g) 2.3 0.1 0.0 0.0 0.0 0.4 n/a 1.1 0.2 n/a 4 1
Alcohol n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Arginine (g) 2.8 0.1 0.0 0.1 0.0 0.5 n/a 1.4 0.2 n/a 5 1
Ash (g) 3.8 1.8 0.1 0.1 0.0 5.2 0.0 6.2 1.2 n/a 18 3
Aspartic acid (g) 3.2 0.4 0.0 0.0 0.0 0.7 n/a 2.4 0.4 n/a 7 1
Caffeine n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Calcium (mg) 145.3 70.3 9.2 15.1 0.0 297.0 0.4 706.0 166.4 n/a 1,410 235
Calories 2,276.7 38.6 16.0 12.5 19.9 69.0 0.0 294.3 64.7 n/a 2,792 465
Calories (kj) 9,524.5 163.3 66.4 52.1 83.2 291.0 0.0 1,231.6 270.8 n/a 11,683 1,947
Carbohydrates (g) 468.8 9.1 3.7 2.8 0.0 10.9 0.0 3.2 0.6 n/a 499 83
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 35.7 13.2 n/a 49 8
Copper (mg) 1.5 0.2 0.0 0.0 0.0 0.4 0.0 0.0 0.0 n/a 2 0
Cystine (g) 2.2 0.0 0.0 0.0 0.0 0.1 n/a 0.2 0.0 n/a 3 0
Dietary Fiber (g) 30.3 2.3 0.7 0.2 0.0 6.6 0.0 0.0 0.0 n/a 40 7
Folate (mcg) 121.1 18.1 7.6 0.3 0.0 582.0 0.0 18.7 1.5 n/a 749 125
Folate, DFE (mcg) 121.1 18.1 7.6 0.3 0.0 582.0 0.0 18.7 1.5 n/a 749 125
Folate, food (mcg) 121.1 18.1 7.6 0.3 0.0 582.0 0.0 18.7 1.5 n/a 749 125
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
Fructose n/a 2.9 0.5 n/a n/a 0.5 n/a n/a 0.0 n/a 4 1
Galactose n/a 0.0 0.0 n/a n/a 0.3 n/a n/a 0.0 n/a 0 0
Glucose (dextrose) n/a 2.5 0.8 n/a n/a 0.3 n/a n/a 0.0 n/a 4 1
Glutamic acid (g) 27.9 1.1 0.1 0.1 0.0 1.0 n/a 9.3 1.3 n/a 41 7
Glycine (g) 2.4 0.0 0.0 0.0 0.0 0.4 n/a 0.7 0.1 n/a 4 1
Histidine (g) 1.6 0.0 0.0 0.0 0.0 0.2 n/a 1.3 0.2 n/a 3 1
Iron (mg) 6.5 2.2 0.1 0.1 0.0 8.1 0.0 0.7 0.1 n/a 18 3
Isoleucine (g) 3.0 0.1 0.0 0.0 0.0 0.4 n/a 2.4 0.3 n/a 6 1
Lactose n/a 0.0 0.0 n/a n/a 0.0 n/a n/a 0.0 n/a 0 0
Leucine (g) 5.3 0.1 0.0 0.0 0.0 0.7 n/a 3.6 0.6 n/a 10 2
Lysine (g) 1.5 0.1 0.0 0.0 0.0 0.5 n/a 3.2 0.4 n/a 6 1
Magnesium (mg) 266.4 24.9 4.0 2.1 0.0 237.0 0.1 27.2 5.7 n/a 568 95
Maltose n/a 0.0 0.0 n/a n/a 0.0 n/a n/a 0.0 n/a 0 0
Manganese (mg) 4.7 0.2 0.1 0.1 0.0 2.7 0.0 0.0 0.0 n/a 8 1
Methionine (g) 1.2 0.0 0.0 0.0 0.0 0.2 n/a 1.0 0.2 n/a 3 0
Monounsaturated Fat (g) 0.5 0.0 0.0 0.0 1.6 0.0 0.0 3.5 1.3 n/a 7 1
Niacin (mg) 21.1 1.6 0.0 0.1 0.0 2.2 0.0 0.1 0.0 n/a 25 4
Pantothenic acid (mg) 7.5 0.3 0.0 0.0 0.0 0.2 0.0 0.3 0.0 n/a 8 1
Phenylalanine (g) 3.8 0.1 0.0 0.0 0.0 0.4 n/a 2.0 0.3 n/a 7 1
Phosphorus (mg) 1,029.4 43.1 11.6 12.8 0.0 147.0 0.0 823.3 109.4 n/a 2,177 363
Phytosterols n/a n/a 6.0 n/a 5.0 27.0 n/a n/a n/a n/a 38 6
Polyunsaturated Fat (g) 1.5 0.1 0.0 0.0 0.2 0.5 0.0 0.4 0.2 n/a 3 0
Potassium (mg) 1,005.1 426.4 58.4 33.5 0.0 1,674.0 0.1 112.3 18.8 n/a 3,329 555
Proline (g) 8.5 0.0 0.0 0.0 0.0 0.3 n/a 4.3 0.7 n/a 14 2
Protein (g) 77.3 1.8 0.4 0.5 0.0 8.6 0.0 41.4 5.8 n/a 136 23
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 102.1 33.5 n/a 136 23
Riboflavin (mg) 0.5 0.1 0.0 0.0 0.0 0.6 0.0 0.4 0.1 n/a 2 0
Saturated Fat (g) 0.7 0.0 0.0 0.0 0.3 0.2 0.0 7.4 2.6 n/a 11 2
Selenium n/a 0.2 0.2 1.2 0.0 3.0 0.0 24.7 2.7 n/a 32 5
Serine (g) 3.6 0.1 0.0 0.0 0.0 0.3 n/a 2.2 0.3 n/a 7 1
Sodium (mg) 60.6 22.7 1.6 1.4 0.0 237.0 0.4 1,041.1 229.4 n/a 1,594 266
Starch n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a 0 0
Sucrose n/a 0.0 0.4 n/a n/a 0.2 n/a n/a 0.0 n/a 1 0
Sugar n/a 5.4 1.7 0.1 0.0 1.3 0.0 0.9 0.1 n/a 9 2
Theobromine n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Thiamin (mg) 1.0 0.1 0.0 0.0 0.0 0.2 0.0 0.0 0.0 n/a 1 0
Threonine (g) 2.0 0.1 0.0 0.0 0.0 0.4 n/a 1.4 0.2 n/a 4 1
Tocopherol, alpha n/a 1.5 0.0 0.0 0.3 6.1 0.0 0.1 0.0 n/a 8 1
Tocopherol, beta n/a 0.0 0.0 n/a 0.0 0.0 n/a n/a n/a n/a 0 0
Tocopherol, delta n/a 0.0 0.0 n/a 0.0 0.0 n/a n/a n/a n/a 0 0
Tocopherol, gamma n/a 0.1 0.0 n/a 0.0 0.5 n/a n/a n/a n/a 1 0
Total Fat (g) 3.9 0.3 0.0 0.0 2.3 1.2 0.0 11.9 4.3 n/a 24 4
Tryptophan (g) 1.0 0.0 0.0 0.0 0.0 0.1 n/a 0.5 0.1 n/a 2 0
Tyrosine (g) 2.0 0.0 0.0 0.0 0.0 0.3 n/a 1.8 0.3 n/a 5 1
Valine (g) 3.3 0.0 0.0 0.0 0.0 0.5 n/a 2.5 0.4 n/a 7 1
Vitamin A, IU (IU) 0.0 265.4 0.8 0.8 0.0 28,131.0 0.0 352.1 129.8 n/a 28,880 4,813
Vitamin A, RAE (mcg) 0.0 13.6 0.0 0.0 0.0 1,407.0 0.0 102.1 34.4 n/a 1,557 260
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.8 0.3 n/a 1 0
Vitamin B-6 (mg) 0.7 0.3 0.0 0.1 0.0 0.6 0.0 0.1 0.0 n/a 2 0
Vitamin C (mg) 0.0 21.1 3.0 2.6 0.0 84.3 0.0 0.0 0.0 n/a 111 18
Vitamin D (IU) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 8.5 3.2 n/a 12 2
Water (g) 51.8 213.8 35.6 4.9 0.0 274.2 14.5 107.3 3.1 n/a 705 118
Zinc (mg) 5.0 0.3 0.1 0.1 0.0 1.6 0.0 3.1 0.6 n/a 11 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.

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