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Nutritional Facts: Couscous With Spinach and Pine Nuts

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 1/2 cups (356g)
boiling water
1/2 teaspoon (3g)
salt
1/4 cup (54g)
olive oil
3 (9g)
garlic cloves
1 large (150g)
onions
28 ounces (794g)
diced tomatoes
1/2 cup (22g)
fresh basil
1/3 cup (45g)
pine nuts
5 cups (150g)
fresh spinach
1 cup (113g)
muenster cheese
1/2 teaspoon (1g)
cracked black pepper
Total 1 serving
Alanine (g) 0.6 n/a 0.0 0.0 0.0 0.0 0.2 0.0 0.3 0.2 0.8 0.0 2 1
Alcohol n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Arginine (g) 0.8 n/a 0.0 0.0 0.1 0.2 0.2 0.0 1.1 0.2 1.0 0.0 4 1
Ash (g) 1.1 0.4 3.0 0.0 0.1 0.5 4.0 0.3 1.2 2.6 4.1 0.1 17 4
Aspartic acid (g) 0.9 n/a 0.0 0.0 0.0 0.1 1.1 0.1 0.6 0.4 1.8 0.0 5 1
Caffeine n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Calcium (mg) 41.5 10.7 0.7 0.5 16.3 34.5 79.4 38.3 7.2 148.5 810.2 5.1 1,193 298
Calories 650.5 0.0 0.0 477.4 13.4 60.0 142.9 5.0 302.5 34.5 415.8 2.9 2,105 526
Calories (kj) 2,721.3 0.0 0.0 1,997.5 56.1 249.0 587.4 20.3 1,265.9 145.5 1,741.3 12.1 8,796 2,199
Carbohydrates (g) 134.0 0.0 0.0 0.0 3.0 14.0 30.9 0.6 5.9 5.4 1.3 0.7 196 49
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 108.5 0.0 108 27
Copper (mg) 0.4 0.0 0.0 0.0 0.0 0.1 0.5 0.1 0.6 0.2 0.0 0.0 2 0
Cystine (g) 0.6 n/a 0.0 0.0 0.0 0.0 0.1 0.0 0.1 0.1 0.1 0.0 1 0
Dietary Fiber (g) 8.7 0.0 0.0 0.0 0.2 2.6 9.5 0.3 1.7 3.3 0.0 0.3 27 7
Folate (mcg) 34.6 0.0 0.0 0.0 0.3 28.5 119.1 14.7 15.3 291.0 13.6 0.2 517 129
Folate, DFE (mcg) 34.6 0.0 0.0 0.0 0.3 28.5 119.1 14.7 15.3 291.0 13.6 0.2 517 129
Folate, food (mcg) 34.6 0.0 0.0 0.0 0.3 28.5 119.1 14.7 15.3 291.0 13.6 0.2 517 129
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 0.0 0 0
Fructose n/a n/a n/a n/a n/a 1.9 10.9 0.0 0.0 0.2 n/a 0.0 13 3
Galactose n/a n/a n/a n/a n/a 0.0 0.0 0.1 0.0 0.2 n/a 0.0 0 0
Glucose (dextrose) n/a n/a n/a n/a n/a 3.0 9.9 0.0 0.0 0.2 n/a 0.0 13 3
Glutamic acid (g) 8.0 n/a 0.0 0.0 0.1 0.4 3.4 0.1 1.3 0.5 6.3 0.0 20 5
Glycine (g) 0.7 n/a 0.0 0.0 0.0 0.0 0.2 0.0 0.3 0.2 0.5 0.0 2 0
Histidine (g) 0.4 n/a 0.0 0.0 0.0 0.0 0.1 0.0 0.2 0.1 0.9 0.0 2 0
Hydroxyproline n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0 0
Iron (mg) 1.9 0.0 0.0 0.3 0.2 0.3 2.1 0.7 2.5 4.1 0.5 0.1 13 3
Isoleucine (g) 0.9 n/a 0.0 0.0 0.0 0.0 0.1 0.0 0.2 0.2 1.3 0.0 3 1
Lactose n/a n/a n/a n/a n/a 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0 0
Leucine (g) 1.5 n/a 0.0 0.0 0.0 0.0 0.2 0.0 0.4 0.3 2.6 0.0 5 1
Lysine (g) 0.4 n/a 0.0 0.0 0.0 0.1 0.2 0.0 0.2 0.3 2.4 0.0 4 1
Magnesium (mg) 76.1 3.6 0.0 0.0 2.3 15.0 87.3 13.8 112.8 118.5 30.5 2.0 462 115
Maltose n/a n/a n/a n/a n/a 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0 0
Manganese (mg) 1.3 0.0 0.0 0.0 0.2 0.2 0.9 0.2 4.0 1.3 0.0 0.1 8 2
Methionine (g) 0.3 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.1 0.1 0.6 0.0 1 0
Monounsaturated Fat (g) 0.2 0.0 0.0 39.4 0.0 0.0 0.2 0.0 8.4 0.0 9.8 0.0 58 15
Niacin (mg) 6.0 0.0 0.0 0.0 0.1 0.2 4.7 0.2 2.0 1.1 0.1 0.0 14 4
Pantothenic acid (mg) 2.2 0.0 0.0 0.0 0.1 0.2 0.7 0.0 0.1 0.1 0.2 0.0 4 1
Phenylalanine (g) 1.1 n/a 0.0 0.0 0.0 0.0 0.2 0.0 0.2 0.2 1.4 0.0 3 1
Phosphorus (mg) 294.1 0.0 0.0 0.0 13.8 43.5 190.5 12.1 258.5 73.5 528.8 1.8 1,417 354
Phytosterols n/a n/a 0.0 119.3 n/a 22.5 55.6 n/a 63.4 13.5 n/a 1.1 275 69
Polyunsaturated Fat (g) 0.4 0.0 0.0 5.7 0.0 0.0 0.7 0.1 15.3 0.2 0.7 0.0 23 6
Potassium (mg) 287.2 3.6 0.2 0.5 36.1 219.0 1,881.3 63.8 268.4 837.0 151.4 15.3 3,764 941
Proline (g) 2.4 n/a 0.0 0.0 0.0 0.0 0.1 0.0 0.3 0.2 2.9 0.0 6 2
Protein (g) 22.1 0.0 0.0 0.0 0.6 1.7 7.0 0.7 6.2 4.3 26.5 0.1 69 17
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 335.6 0.0 336 84
Riboflavin (mg) 0.1 0.0 0.0 0.0 0.0 0.0 0.2 0.0 0.1 0.3 0.4 0.0 1 0
Saturated Fat (g) 0.2 0.0 0.0 7.5 0.0 0.1 0.2 0.0 2.2 0.1 21.6 0.0 32 8
Selenium n/a 0.0 0.0 0.0 1.3 0.8 0.0 0.1 0.3 1.5 16.4 0.1 20 5
Serine (g) 1.0 n/a 0.0 0.0 0.0 0.0 0.2 0.0 0.4 0.2 1.5 0.0 3 1
Sodium (mg) 17.3 10.7 1,162.7 1.1 1.5 6.0 39.7 0.9 0.9 118.5 709.6 0.2 2,069 517
Starch n/a n/a n/a n/a n/a 0.0 0.0 n/a 0.6 n/a n/a n/a 1 0
Sucrose n/a n/a n/a n/a n/a 1.5 0.0 0.0 1.6 0.1 n/a 0.0 3 1
Sugar n/a 0.0 0.0 0.0 0.1 6.4 20.9 0.1 1.6 0.6 1.3 0.0 31 8
Theobromine n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Thiamin (mg) 0.3 0.0 0.0 0.0 0.0 0.1 0.3 0.0 0.2 0.1 0.0 0.0 1 0
Threonine (g) 0.6 n/a 0.0 0.0 0.0 0.0 0.2 0.0 0.2 0.2 1.0 0.0 2 1
Tocopherol, alpha n/a 0.0 0.0 7.7 0.0 0.0 4.3 0.2 4.2 3.0 0.3 0.0 20 5
Tocopherol, beta n/a n/a n/a 0.1 n/a 0.0 0.1 0.0 0.0 0.0 n/a 0.0 0 0
Tocopherol, delta n/a n/a n/a 0.0 n/a 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0 0
Tocopherol, gamma n/a n/a n/a 0.4 n/a 0.0 1.0 0.0 5.0 0.3 n/a 0.1 7 2
Total Fat (g) 1.1 0.0 0.0 54.0 0.0 0.2 1.6 0.1 30.7 0.6 33.9 0.0 122 31
Trans-monoenoic Fat n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0 0
TransFatty acids n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0 0
Tryptophan (g) 0.3 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.1 0.4 0.0 1 0
Tyrosine (g) 0.6 n/a 0.0 0.0 0.0 0.0 0.1 0.0 0.2 0.2 1.3 0.0 2 1
Valine (g) 0.9 n/a 0.0 0.0 0.0 0.0 0.1 0.0 0.3 0.2 1.7 0.0 3 1
Vitamin A, IU (IU) 0.0 0.0 0.0 0.0 0.8 3.0 6,612.2 1,140.7 13.0 14,065.5 1,143.6 6.3 22,985 5,746
Vitamin A, RAE (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 333.4 57.1 0.4 703.5 336.7 0.3 1,431 358
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 1.7 0.0 2 0
Vitamin B-6 (mg) 0.2 0.0 0.0 0.0 0.1 0.2 0.6 0.0 0.0 0.3 0.1 0.0 2 0
Vitamin C (mg) 0.0 0.0 0.0 0.0 2.8 11.1 108.7 3.9 0.4 42.2 0.0 0.0 169 42
Vitamin D (IU) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 24.9 0.0 25 6
Water (g) 14.8 355.1 0.0 0.0 5.3 133.7 750.3 19.9 1.0 137.1 47.2 0.1 1,465 366
Zinc (mg) 1.4 0.0 0.0 0.0 0.1 0.3 1.3 0.2 2.9 0.8 3.2 0.0 10 3

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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