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Nutritional Facts: Traditional North African Couscous (The Real Way!)

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.

  8 (760g)
lamb chops
1 large (150g)
onions
3 (9g)
garlic cloves
2 medium (122g)
carrots
2 medium (392g)
courgettes
2 large (738g)
potatoes
1/4 (97g)
swede
1 (0g)
parsnips
2 stalks (80g)
celery
1 cup (240g)
chickpeas
2 teaspoons (0g)
ras el hanout spice mix
1 to taste (0g)
salt & pepper
1 pinch (0g)
dried mint
1/2 tablespoon (7g)
sunflower oil
1 cup (180g)
plum tomatoes
1 1/2 liters (1,503g)
water
1 large (45g)
green chili peppers
500 g (500g)
couscous
1 tablespoon (13g)
ghee
1 1/2 tablespoons (21g)
margarine
1 glass (237g)
water
1 to taste (0g)
olive oil
Total 1 serving
Alanine (g) 7.5 0.0 0.0 0.1 0.2 0.5 0.0 n/a 0.0 0.5 n/a n/a 0.0 0.0 0.0 n/a 0.0 1.9 0.0 0.0 n/a n/a 11 1
Alcohol n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a n/a n/a n/a 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 n/a 0 0
Arginine (g) 7.4 0.2 0.1 0.1 0.2 0.7 0.1 n/a 0.0 1.1 n/a n/a 0.0 0.0 0.0 n/a 0.0 2.3 0.0 0.0 n/a n/a 12 2
Ash (g) 6.4 0.5 0.1 1.2 2.3 8.0 0.8 n/a 0.6 3.9 n/a n/a 0.0 0.0 0.9 1.5 0.3 3.1 0.0 0.4 0.2 n/a 30 4
Aspartic acid (g) 10.9 0.1 0.0 0.2 0.6 3.5 0.1 n/a 0.1 1.4 n/a n/a 0.0 0.0 0.2 n/a 0.1 2.6 0.0 0.0 n/a n/a 20 2
Caffeine n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a n/a n/a n/a 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 n/a 0 0
Calcium (mg) 114.0 34.5 16.3 40.3 62.7 88.6 45.4 n/a 32.0 76.8 n/a n/a 0.4 0.0 18.0 45.1 8.1 120.0 0.5 6.3 7.1 n/a 716 90
Calories 2,356.0 60.0 13.4 50.0 66.6 568.3 34.7 n/a 12.8 285.6 n/a n/a 0.1 60.1 32.4 0.0 18.0 1,879.9 112.1 152.1 0.0 n/a 5,702 713
Calories (kj) 9,857.2 249.0 56.1 211.1 274.4 2,369.0 145.7 n/a 53.6 1,192.8 n/a n/a 0.3 251.5 133.2 0.0 75.2 7,864.5 469.0 636.0 0.0 n/a 23,839 2,980
Carbohydrates (g) 0.0 14.0 3.0 11.7 12.2 128.9 7.8 n/a 2.4 54.3 n/a n/a 0.0 0.0 7.0 0.0 4.3 387.1 0.0 0.2 0.0 n/a 633 79
Cholesterol (mg) 562.4 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 32.8 0.0 0.0 n/a 595 74
Copper (mg) 0.8 0.1 0.0 0.1 0.2 0.8 0.0 n/a 0.0 0.4 n/a n/a 0.0 0.0 0.1 0.1 0.1 1.2 0.0 n/a 0.0 n/a 4 1
Cystine (g) 1.5 0.0 0.0 0.1 0.0 0.2 0.0 n/a 0.0 0.2 n/a n/a 0.0 0.0 0.0 n/a 0.0 1.8 0.0 0.0 n/a n/a 4 0
Dietary Fiber (g) 0.0 2.6 0.2 3.4 3.9 16.2 2.4 n/a 1.3 10.6 n/a n/a 0.0 0.0 2.2 0.0 0.7 25.0 0.0 0.0 0.0 n/a 68 9
Folate (mcg) 129.2 28.5 0.3 23.2 94.1 118.1 20.3 n/a 28.8 160.8 n/a n/a 0.1 0.0 27.0 0.0 10.4 100.0 0.0 0.2 0.0 n/a 741 93
Folate, DFE (mcg) 129.2 28.5 0.3 23.2 94.1 118.1 20.3 n/a 28.8 160.8 n/a n/a 0.1 0.0 27.0 0.0 10.4 100.0 0.0 0.2 0.0 n/a 741 93
Folate, food (mcg) 129.2 28.5 0.3 23.2 94.1 118.1 20.3 n/a 28.8 160.8 n/a n/a 0.1 0.0 27.0 0.0 10.4 100.0 0.0 0.2 0.0 n/a 741 93
Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a n/a 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 1.9 n/a 0.7 5.4 2.0 n/a n/a 0.4 n/a n/a n/a n/a n/a 2.5 n/a n/a n/a n/a n/a n/a n/a 13 2
Galactose n/a 0.0 n/a 0.0 0.0 0.0 n/a n/a 0.5 n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a 1 0
Glucose (dextrose) n/a 3.0 n/a 0.7 4.2 2.4 n/a n/a 0.4 n/a n/a n/a n/a n/a 2.3 n/a n/a n/a n/a n/a n/a n/a 13 2
Glutamic acid (g) 18.0 0.4 0.1 0.4 0.5 2.5 0.1 n/a 0.1 2.1 n/a n/a 0.0 0.0 0.8 n/a 0.1 23.0 0.0 0.0 n/a n/a 48 6
Glycine (g) 6.1 0.0 0.0 0.1 0.2 0.4 0.0 n/a 0.0 0.5 n/a n/a 0.0 0.0 0.0 n/a 0.0 2.0 0.0 0.0 n/a n/a 9 1
Histidine (g) 3.9 0.0 0.0 0.0 0.1 0.3 0.0 n/a 0.0 0.3 n/a n/a 0.0 0.0 0.0 n/a 0.0 1.3 0.0 0.0 n/a n/a 6 1
Iron (mg) 12.2 0.3 0.2 0.4 1.5 5.8 0.5 n/a 0.2 3.2 n/a n/a 0.0 0.0 0.5 0.0 0.5 5.4 0.0 0.0 0.0 n/a 31 4
Isoleucine (g) 6.0 0.0 0.0 0.1 0.2 0.5 0.0 n/a 0.0 0.5 n/a n/a 0.0 0.0 0.0 n/a 0.0 2.5 0.0 0.0 n/a n/a 10 1
Lactose n/a 0.0 n/a 0.0 0.0 0.0 n/a n/a 0.0 n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a 0 0
Leucine (g) 9.7 0.0 0.0 0.1 0.3 0.7 0.0 n/a 0.0 0.8 n/a n/a 0.0 0.0 0.0 n/a 0.0 4.4 0.0 0.0 n/a n/a 16 2
Lysine (g) 11.0 0.1 0.0 0.1 0.3 0.8 0.0 n/a 0.0 0.8 n/a n/a 0.0 0.0 0.0 n/a 0.0 1.2 0.0 0.0 n/a n/a 14 2
Magnesium (mg) 159.6 15.0 2.3 14.6 70.6 169.7 22.2 n/a 8.8 69.6 n/a n/a 0.2 0.0 19.8 15.0 11.3 220.0 0.0 0.6 2.4 n/a 802 100
Maltose n/a 0.0 n/a 0.0 0.0 0.0 n/a n/a 0.0 n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a 0 0
Manganese (mg) 0.1 0.2 0.2 0.2 0.7 1.1 0.2 n/a 0.1 1.4 n/a n/a 0.0 0.0 0.2 0.0 0.1 3.9 0.0 n/a 0.0 n/a 8 1
Methionine (g) 3.2 0.0 0.0 0.0 0.1 0.2 0.0 n/a 0.0 0.2 n/a n/a 0.0 0.0 0.0 n/a 0.0 1.0 0.0 0.0 n/a n/a 5 1
Monounsaturated Fat (g) 83.1 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.6 n/a n/a 0.0 3.1 0.1 0.0 0.0 0.4 3.7 8.3 0.0 n/a 100 12
Niacin (mg) 49.2 0.2 0.1 1.2 1.8 7.8 0.7 n/a 0.3 0.3 n/a n/a 0.0 0.0 1.1 0.0 0.4 17.4 0.0 0.0 0.0 n/a 80 10
Pantothenic acid (mg) 4.8 0.2 0.1 0.3 0.8 2.2 0.2 n/a 0.2 0.7 n/a n/a 0.0 0.0 0.2 0.0 0.0 6.2 0.0 0.0 0.0 n/a 16 2
Phenylalanine (g) 5.0 0.0 0.0 0.1 0.2 0.6 0.0 n/a 0.0 0.6 n/a n/a 0.0 0.0 0.0 n/a 0.0 3.1 0.0 0.0 n/a n/a 10 1
Phosphorus (mg) 1,155.2 43.5 13.8 42.7 149.0 420.7 56.0 n/a 19.2 216.0 n/a n/a 0.1 0.0 43.2 0.0 20.7 849.9 0.4 4.9 0.0 n/a 3,035 379
Phytosterols n/a 22.5 n/a n/a n/a 36.9 n/a n/a 4.8 n/a n/a n/a 0.0 0.7 12.6 n/a n/a n/a n/a 30.9 n/a n/a 108 14
Polyunsaturated Fat (g) 15.8 0.0 0.0 0.1 0.4 0.3 0.1 n/a 0.1 1.2 n/a n/a 0.0 2.5 0.1 0.0 0.0 1.3 0.5 4.4 0.0 n/a 27 3
Potassium (mg) 1,626.4 219.0 36.1 390.4 1,023.1 3,107.0 325.2 n/a 208.0 412.8 n/a n/a 0.5 0.0 426.6 15.0 153.0 830.0 0.6 8.9 2.4 n/a 8,785 1,098
Proline (g) 5.2 0.0 0.0 0.1 0.1 0.5 n/a n/a 0.0 0.5 n/a n/a 0.0 0.0 0.0 n/a 0.0 7.0 0.0 0.0 n/a n/a 14 2
Protein (g) 124.0 1.7 0.6 1.1 4.7 14.9 1.2 n/a 0.6 11.9 n/a n/a 0.0 0.0 1.6 0.0 0.9 63.8 0.0 0.2 0.0 n/a 227 28
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 105.5 162.4 0.0 n/a 268 33
Riboflavin (mg) 1.6 0.0 0.0 0.1 0.4 0.2 0.0 n/a 0.0 0.1 n/a n/a 0.0 0.0 0.0 0.0 0.0 0.4 0.0 0.0 0.0 n/a 3 0
Saturated Fat (g) 89.4 0.1 0.0 0.0 0.3 0.2 0.0 n/a 0.0 0.3 n/a n/a 0.0 0.9 0.1 0.0 0.0 0.6 7.9 3.5 0.0 n/a 103 13
Selenium (mcg) 143.6 0.8 1.3 0.1 0.8 2.2 0.7 n/a 0.3 6.7 n/a n/a n/a 0.0 0.0 0.0 0.2 n/a 0.0 0.0 0.0 n/a 157 20
Serine (g) 4.6 0.0 0.0 0.1 0.2 0.5 0.0 n/a 0.0 0.6 n/a n/a 0.0 0.0 0.0 n/a 0.0 3.0 0.0 0.0 n/a n/a 9 1
Sodium (mg) 425.6 6.0 1.5 84.2 31.4 44.3 19.3 n/a 64.0 717.6 n/a n/a 0.1 0.0 9.0 45.1 3.2 50.0 0.3 199.4 7.1 n/a 1,708 213
Starch n/a 0.0 n/a 1.7 0.0 113.9 n/a n/a 0.0 n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a 116 14
Sucrose n/a 1.5 n/a 4.4 0.2 1.3 n/a n/a 0.1 n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a 7 1
Sugar n/a 6.4 0.1 5.8 9.8 5.8 5.4 n/a 1.5 n/a n/a n/a n/a 0.0 4.7 0.0 2.3 n/a 0.0 0.0 0.0 n/a 42 5
Theobromine n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a n/a n/a n/a 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 n/a 0 0
Thiamin (mg) 0.8 0.1 0.0 0.1 0.2 0.6 0.1 n/a 0.0 0.1 n/a n/a 0.0 0.0 0.1 0.0 0.0 0.8 0.0 0.0 0.0 n/a 3 0
Threonine (g) 5.3 0.0 0.0 0.2 0.1 0.5 0.0 n/a 0.0 0.4 n/a n/a 0.0 0.0 0.0 n/a 0.0 1.7 0.0 0.0 n/a n/a 8 1
Tocopherol, alpha (mg) 1.4 0.0 0.0 0.8 0.5 0.1 0.3 n/a 0.2 n/a n/a n/a n/a 2.8 1.0 0.0 0.3 n/a 0.4 0.7 0.0 n/a 8 1
Tocopherol, beta n/a 0.0 n/a 0.0 n/a 0.0 n/a n/a 0.0 n/a n/a n/a n/a 0.1 0.0 n/a n/a n/a n/a n/a n/a n/a 0 0
Tocopherol, delta n/a 0.0 n/a 0.0 n/a 0.0 n/a n/a 0.0 n/a n/a n/a n/a 0.1 0.0 n/a n/a n/a n/a n/a n/a n/a 0 0
Tocopherol, gamma n/a 0.0 n/a 0.0 n/a 0.0 n/a n/a 0.0 n/a n/a n/a n/a 0.6 0.2 n/a n/a n/a n/a n/a n/a n/a 1 0
Total Fat (g) 202.4 0.2 0.0 0.3 1.3 0.7 0.2 n/a 0.1 2.7 n/a n/a 0.0 6.8 0.4 0.0 0.1 3.2 12.7 17.0 0.0 n/a 248 31
Trans-monoenoic Fat n/a n/a n/a 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 n/a n/a n/a n/a n/a 0 0
TransFatty acids n/a n/a n/a 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 n/a n/a n/a n/a n/a n/a 0 0
Tryptophan (g) 1.5 0.0 0.0 0.0 0.0 0.2 0.0 n/a 0.0 0.1 n/a n/a 0.0 0.0 0.0 n/a 0.0 0.8 0.0 0.0 n/a n/a 3 0
Tyrosine (g) 4.2 0.0 0.0 0.1 0.1 0.3 0.0 n/a 0.0 0.3 n/a n/a 0.0 0.0 0.0 n/a 0.0 1.7 0.0 0.0 n/a n/a 7 1
Valine (g) 6.7 0.0 0.0 0.1 0.2 0.7 0.0 n/a 0.0 0.5 n/a n/a 0.0 0.0 0.0 n/a 0.0 2.7 0.0 0.0 n/a n/a 11 1
Vitamin A, IU (IU) 0.0 3.0 0.8 20,381.3 784.0 14.8 1.9 n/a 359.2 50.4 n/a n/a 2.9 0.0 1,499.4 0.0 530.6 0.0 392.8 756.5 0.0 n/a 24,778 3,097
Vitamin A, RAE (mcg) 0.0 0.0 0.0 1,018.7 39.2 0.0 0.0 n/a 17.6 2.4 n/a n/a 0.1 0.0 75.6 0.0 26.6 0.0 107.5 173.2 0.0 n/a 1,461 183
Vitamin B-12 (mcg) 15.5 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 16 2
Vitamin B-6 (mg) 1.0 0.2 0.1 0.2 0.6 2.2 0.1 n/a 0.1 1.1 n/a n/a 0.0 0.0 0.1 0.0 0.1 0.5 0.0 0.0 0.0 n/a 6 1
Vitamin C (mg) 0.0 11.1 2.8 7.2 70.2 145.4 24.1 n/a 2.5 9.1 n/a n/a 0.0 0.0 24.7 0.0 109.1 0.0 0.0 0.0 0.0 n/a 406 51
Vitamin D n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a n/a 0.0 n/a 0.0 0.0 0.0 0.0 9.3 n/a 0.0 n/a 9 1
Water (g) 429.8 133.7 5.3 107.7 371.6 585.5 86.5 n/a 76.3 167.3 n/a n/a 0.0 0.0 170.1 1,501.2 39.5 42.8 0.0 3.3 236.6 n/a 3,957 495
Zinc (mg) 19.2 0.3 0.1 0.3 1.3 2.1 0.3 n/a 0.1 2.5 n/a n/a 0.0 0.0 0.3 0.0 0.1 4.1 0.0 0.0 0.0 n/a 31 4

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