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Nutritional Facts: Spiced Butternut Squash Stew W/ Couscous

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 tablespoons (41g)
extra virgin olive oil
1 medium (110g)
onions
3 (9g)
garlic cloves
6 (0g)
canned plum tomatoes
1 (1g)
cinnamon sticks
1 teaspoon (2g)
ground coriander
1 teaspoon (2g)
ground cumin
1/4 teaspoon (0g)
crushed red pepper flakes
1 small (908g)
butternut squash
16 ounces (454g)
chickpeas
3 cups (720g)
low sodium chicken broth
1 slice (0g)
lemon zest
1/2 cup (73g)
golden raisins
4 cups (120g)
spinach
1/2 (24g)
lemons, juice of
1/4 cup (35g)
toasted sliced almonds
1 1/2 cups (360g)
low sodium chicken broth
1/2 teaspoon (3g)
kosher salt
1 to taste (0g)
fresh ground black pepper
1 cup (173g)
couscous
Total 1 serving
Alanine (g) 0.0 0.0 0.0 n/a n/a n/a n/a 0.0 0.4 1.0 n/a n/a n/a 0.2 n/a 0.3 n/a 0.0 n/a 0.6 3 1
Alcohol (g) 0.0 0.0 0.0 n/a n/a n/a 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0 0
Arginine (g) 0.0 0.1 0.1 n/a n/a n/a n/a 0.0 0.5 2.1 n/a n/a n/a 0.2 n/a 0.8 n/a 0.0 n/a 0.8 5 1
Ash (g) 0.0 0.4 0.1 n/a n/a 0.1 0.2 0.0 7.3 7.3 1.4 n/a 1.2 2.1 0.1 1.1 0.7 3.0 n/a 1.1 26 6
Aspartic acid (g) 0.0 0.1 0.0 n/a n/a n/a n/a 0.0 1.0 2.6 n/a n/a n/a 0.3 n/a 0.9 n/a 0.0 n/a 0.9 6 1
Beta-sitosterol n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 40.7 n/a n/a n/a n/a 41 10
Caffeine (mg) 0.0 0.0 0.0 n/a n/a n/a 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0 0
Calcium (mg) 0.4 25.3 16.3 n/a n/a 12.8 19.6 0.1 435.8 145.2 28.8 n/a 38.4 118.8 1.4 92.1 14.4 0.7 n/a 41.5 992 248
Calories 358.0 44.0 13.4 n/a n/a 5.4 7.9 0.6 408.6 539.8 115.2 n/a 219.0 27.6 5.3 205.3 57.6 0.0 n/a 650.5 2,658 665
Calories (kj) 1,498.1 182.6 56.1 n/a n/a 22.4 32.9 2.6 1,707.0 2,254.6 482.4 n/a 916.4 116.4 21.8 859.1 241.2 0.0 n/a 2,721.3 11,115 2,779
Campesterol n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 1.4 n/a n/a n/a n/a 1 0
Carbohydrates (g) 0.0 10.3 3.0 n/a n/a 1.0 0.9 0.1 106.1 102.6 8.6 n/a 57.7 4.4 1.7 7.3 4.3 0.0 n/a 134.0 442 110
Cholesterol (mg) 0.0 0.0 0.0 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 n/a 0.0 0 0
Copper (mg) 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.7 0.8 0.4 n/a 0.3 0.2 0.0 0.4 0.2 0.0 n/a 0.4 3 1
Cystine (g) 0.0 0.0 0.0 n/a n/a n/a n/a 0.0 0.1 0.3 n/a n/a n/a 0.0 n/a 0.1 n/a 0.0 n/a 0.6 1 0
Dietary Fiber (g) 0.0 1.9 0.2 n/a n/a 0.8 0.2 0.1 18.2 20.0 0.0 n/a 2.9 2.6 0.1 3.8 0.0 0.0 n/a 8.7 59 15
Folate (mcg) 0.0 20.9 0.3 n/a n/a 0.0 0.2 0.1 245.2 303.9 0.0 n/a 2.2 232.8 4.8 18.3 0.0 0.0 n/a 34.6 863 216
Folate, DFE (mcg) 0.0 20.9 0.3 n/a n/a 0.0 0.2 0.1 245.2 303.9 0.0 n/a 2.2 232.8 4.8 18.3 0.0 0.0 n/a 34.6 863 216
Folate, food (mcg) 0.0 20.9 0.3 n/a n/a 0.0 0.2 0.1 245.2 303.9 0.0 n/a 2.2 232.8 4.8 18.3 0.0 0.0 n/a 34.6 863 216
Folic acid (mcg) 0.0 0.0 0.0 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 n/a 0.0 0 0
Fructose n/a 1.4 n/a n/a n/a n/a n/a n/a 9.0 n/a n/a n/a n/a 0.2 0.3 0.0 n/a n/a n/a n/a 11 3
Galactose n/a 0.0 n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a 0.1 0.0 0.0 n/a n/a n/a n/a 0 0
Glucose (dextrose) n/a 2.2 n/a n/a n/a n/a n/a n/a 9.0 n/a n/a n/a n/a 0.1 0.2 0.0 n/a n/a n/a n/a 12 3
Glutamic acid (g) 0.0 0.3 0.1 n/a n/a n/a n/a 0.0 1.6 3.9 n/a n/a n/a 0.4 n/a 1.8 n/a 0.0 n/a 8.0 16 4
Glycine (g) 0.0 0.0 0.0 n/a n/a n/a n/a 0.0 0.3 0.9 n/a n/a n/a 0.2 n/a 0.5 n/a 0.0 n/a 0.7 3 1
Histidine (g) 0.0 0.0 0.0 n/a n/a n/a n/a 0.0 0.2 0.6 n/a n/a n/a 0.1 n/a 0.2 n/a 0.0 n/a 0.4 2 0
Iron (mg) 0.2 0.2 0.2 n/a n/a 0.3 1.4 0.0 6.4 6.1 1.5 n/a 1.3 3.3 0.0 1.3 0.8 0.0 n/a 1.9 25 6
Isoleucine (g) 0.0 0.0 0.0 n/a n/a n/a n/a 0.0 0.4 1.0 n/a n/a n/a 0.2 n/a 0.2 n/a 0.0 n/a 0.9 3 1
Lactose n/a 0.0 n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a 0.0 0.0 0.0 n/a n/a n/a n/a 0 0
Leucine (g) 0.0 0.0 0.0 n/a n/a n/a n/a 0.0 0.5 1.6 n/a n/a n/a 0.3 n/a 0.5 n/a 0.0 n/a 1.5 4 1
Lysine (g) 0.0 0.0 0.0 n/a n/a n/a n/a 0.0 0.3 1.5 n/a n/a n/a 0.2 n/a 0.2 n/a 0.0 n/a 0.4 3 1
Magnesium (mg) 0.0 11.0 2.3 n/a n/a 5.9 7.7 0.2 308.7 131.6 7.2 n/a 25.4 94.8 1.4 96.9 3.6 0.0 n/a 76.1 773 193
Maltose n/a 0.0 n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a 0.0 0.0 0.0 n/a n/a n/a n/a 0 0
Manganese (mg) 0.0 0.1 0.2 n/a n/a 0.0 0.1 0.0 1.8 2.7 n/a n/a 0.2 1.1 0.0 0.8 n/a 0.0 n/a 1.3 8 2
Methionine (g) 0.0 0.0 0.0 n/a n/a n/a n/a 0.0 0.1 0.3 n/a n/a n/a 0.1 n/a 0.1 n/a 0.0 n/a 0.3 1 0
Monounsaturated Fat (g) 29.5 0.0 0.0 n/a n/a 0.2 0.3 0.0 0.1 1.2 2.0 n/a 0.0 0.0 0.0 11.2 1.0 0.0 n/a 0.2 46 11
Niacin (mg) 0.0 0.1 0.1 n/a n/a 0.0 0.1 0.0 10.9 0.6 9.9 n/a 0.8 0.9 0.0 1.2 4.9 0.0 n/a 6.0 36 9
Pantothenic acid (mg) 0.0 0.1 0.1 n/a n/a n/a n/a 0.0 3.6 1.4 n/a n/a 0.1 0.1 0.0 0.1 n/a 0.0 n/a 2.2 8 2
Phenylalanine (g) 0.0 0.0 0.0 n/a n/a n/a n/a 0.0 0.4 1.2 n/a n/a n/a 0.2 n/a 0.4 n/a 0.0 n/a 1.1 3 1
Phosphorus (mg) 0.0 31.9 13.8 n/a n/a 7.4 10.5 0.3 299.6 408.3 216.0 n/a 83.4 58.8 1.9 162.2 108.0 0.0 n/a 294.1 1,696 424
Phytosterols (mg) 89.5 16.5 n/a n/a n/a 0.8 1.4 n/a n/a n/a n/a n/a n/a 10.8 n/a 43.8 n/a 0.0 n/a n/a 163 41
Polyunsaturated Fat (g) 4.3 0.0 0.0 n/a n/a 0.0 0.1 0.0 0.4 2.3 0.9 n/a 0.1 0.2 0.0 4.5 0.5 0.0 n/a 0.4 14 3
Potassium (mg) 0.4 160.6 36.1 n/a n/a 22.8 37.5 3.6 3,196.2 780.2 619.2 n/a 540.9 669.6 24.7 245.6 309.6 0.2 n/a 287.2 6,934 1,734
Proline (g) 0.0 0.0 0.0 n/a n/a n/a n/a 0.0 0.3 0.9 n/a n/a n/a 0.1 n/a 0.3 n/a 0.0 n/a 2.4 4 1
Protein (g) 0.0 1.2 0.6 n/a n/a 0.2 0.4 0.0 9.1 22.5 14.4 n/a 2.5 3.4 0.1 7.3 7.2 0.0 n/a 22.1 91 23
Retinol (mcg) 0.0 0.0 0.0 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 n/a 0.0 0 0
Riboflavin (mg) 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.2 0.1 0.2 n/a 0.1 0.2 0.0 0.3 0.1 0.0 n/a 0.1 2 0
Saturated Fat (g) 5.6 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.2 0.5 1.3 n/a 0.1 0.1 0.0 1.4 0.6 0.0 n/a 0.2 10 3
Selenium (mcg) 0.0 0.6 1.3 n/a n/a 0.5 0.1 0.0 4.5 12.7 0.0 n/a 0.5 1.2 0.0 0.8 0.0 0.0 n/a n/a 22 6
Serine (g) 0.0 0.0 0.0 n/a n/a n/a n/a 0.0 0.4 1.1 n/a n/a n/a 0.1 n/a 0.3 n/a 0.0 n/a 1.0 3 1
Sodium (mg) 0.8 4.4 1.5 n/a n/a 0.6 3.5 0.2 36.3 1,356.4 216.0 n/a 8.7 94.8 0.2 1.0 108.0 1,162.7 n/a 17.3 3,013 753
Starch n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0.3 n/a n/a n/a n/a 0 0
Stigmasterol n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 1.4 n/a n/a n/a n/a 1 0
Sucrose n/a 1.1 n/a n/a n/a n/a n/a n/a 2.0 n/a n/a n/a n/a 0.1 0.1 1.6 n/a n/a n/a n/a 5 1
Sugar (g) 0.0 4.7 0.1 n/a n/a n/a 0.0 0.1 20.0 n/a 0.9 n/a 42.9 0.5 0.6 1.7 0.5 0.0 n/a n/a 72 18
Theobromine (mg) 0.0 0.0 0.0 n/a n/a n/a 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0 0
Thiamin (mg) 0.0 0.1 0.0 n/a n/a 0.0 0.0 0.0 0.9 0.1 0.0 n/a 0.0 0.1 0.0 0.0 0.0 0.0 n/a 0.3 2 0
Threonine (g) 0.0 0.0 0.0 n/a n/a n/a n/a 0.0 0.3 0.8 n/a n/a n/a 0.1 n/a 0.2 n/a 0.0 n/a 0.6 2 1
Tocopherol, alpha (mg) 5.8 0.0 0.0 n/a n/a n/a 0.1 0.0 13.1 n/a 0.0 n/a 0.1 2.4 0.0 8.2 0.0 0.0 n/a n/a 30 7
Tocopherol, beta (mg) 0.0 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a 0.1 n/a n/a n/a n/a 0 0
Tocopherol, delta (mg) 0.0 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a 0.0 n/a n/a n/a n/a 0 0
Tocopherol, gamma (mg) 0.3 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.2 n/a 0.2 n/a n/a n/a n/a 1 0
Total Fat (g) 40.5 0.1 0.0 n/a n/a 0.3 0.5 0.0 0.9 5.2 4.3 n/a 0.3 0.5 0.1 18.0 2.2 0.0 n/a 1.1 74 18
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 n/a n/a n/a 0.0 n/a n/a n/a n/a n/a 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 n/a n/a n/a 0.0 0.0 n/a n/a n/a n/a 0 0
Tryptophan (g) 0.0 0.0 0.0 n/a n/a n/a n/a 0.0 0.1 0.2 n/a n/a n/a 0.0 n/a 0.1 n/a 0.0 n/a 0.3 1 0
Tyrosine (g) 0.0 0.0 0.0 n/a n/a n/a n/a 0.0 0.3 0.6 n/a n/a n/a 0.1 n/a 0.2 n/a 0.0 n/a 0.6 2 0
Valine (g) 0.0 0.0 0.0 n/a n/a n/a n/a 0.0 0.4 0.9 n/a n/a n/a 0.2 n/a 0.3 n/a 0.0 n/a 0.9 3 1
Vitamin A, IU (IU) 0.0 2.2 0.8 n/a n/a 0.0 26.7 51.0 96,520.4 95.3 0.0 n/a 0.0 11,252.4 1.4 0.3 0.0 0.0 n/a 0.0 107,951 26,988
Vitamin A, RAE (mcg) 0.0 0.0 0.0 n/a n/a 0.0 1.3 2.6 4,830.6 4.5 0.0 n/a 0.0 562.8 0.0 0.0 0.0 0.0 n/a 0.0 5,402 1,350
Vitamin B-12 (mcg) 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0 0.7 n/a 0.0 0.0 0.0 0.0 0.4 0.0 n/a 0.0 1 0
Vitamin B-6 (mg) 0.0 0.1 0.1 n/a n/a n/a 0.0 0.0 1.4 2.1 0.1 n/a 0.2 0.2 0.0 0.0 0.0 0.0 n/a 0.2 5 1
Vitamin C (mg) 0.0 8.1 2.8 n/a n/a 0.4 0.2 0.1 190.7 17.2 0.0 n/a 2.3 33.7 9.3 0.0 0.0 0.0 n/a 0.0 265 66
Vitamin D (IU) 0.0 0.0 0.0 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 n/a 0.0 0 0
Water (g) 0.0 98.0 5.3 n/a n/a 0.2 0.2 0.0 784.6 316.1 691.2 n/a 10.9 109.7 22.2 0.9 345.6 0.0 n/a 14.8 2,400 600
Zinc (mg) 0.0 0.2 0.1 n/a n/a 0.1 0.1 0.0 1.4 4.8 0.7 n/a 0.2 0.6 0.0 1.1 0.4 0.0 n/a 1.4 11 3

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