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 tablespoon (14g) olive oil |
1 cup (160g) onions |
6 (18g) garlic cloves |
1 teaspoon (2g) cumin seeds |
1 teaspoon (2g) turmeric |
1/2 teaspoon (1g) cinnamon |
1/2 teaspoon (1g) ground coriander |
1/4 teaspoon (0g) cayenne |
1/2 teaspoon (1g) paprika |
2 cups (0g) vegetable broth |
3 small (273g) tomatoes |
1/3 cup (48g) dried currants |
1 tablespoon (15g) lemon juice |
2 cups (0g) vegetable broth |
1 1/2 cups (356g) water |
1 tablespoon (14g) butter |
1/2 teaspoon (3g) salt |
2 cups (346g) couscous |
Total | 1 serving | |
| Alanine (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.1 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 1.3 | 1 | 0 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Arginine (g) | 0.0 | 0.2 | 0.1 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.1 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 1.6 | 2 | 0 |
| Ash (g) | 0.0 | 0.6 | 0.3 | 0.2 | 0.1 | 0.0 | 0.1 | 0.0 | 0.1 | n/a | 1.4 | 1.1 | 0.0 | n/a | 0.4 | 0.3 | 3.0 | 2.1 | 10 | 1 |
| Aspartic acid (g) | 0.0 | 0.1 | 0.1 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.4 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 1.8 | 2 | 0 |
| 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 | 0.6 | n/a | n/a | 1 | 0 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Calcium (mg) | 0.1 | 36.8 | 32.6 | 19.6 | 4.0 | 13.1 | 6.4 | 0.7 | 2.6 | n/a | 27.3 | 41.2 | 0.9 | n/a | 10.7 | 3.4 | 0.7 | 83.0 | 283 | 35 |
| Calories | 119.3 | 64.0 | 26.8 | 7.9 | 7.8 | 3.2 | 2.7 | 1.4 | 3.2 | n/a | 49.1 | 135.7 | 3.4 | n/a | 0.0 | 101.8 | 0.0 | 1,301.0 | 1,827 | 228 |
| Calories (kj) | 499.4 | 265.6 | 112.1 | 32.9 | 32.6 | 13.5 | 11.2 | 6.0 | 13.6 | n/a | 202.0 | 567.8 | 13.9 | n/a | 0.0 | 425.9 | 0.0 | 5,442.6 | 7,639 | 955 |
| 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 | 0.0 | n/a | n/a | 0 | 0 |
| Carbohydrates (g) | 0.0 | 14.9 | 6.0 | 0.9 | 1.4 | 1.1 | 0.5 | 0.3 | 0.6 | n/a | 10.6 | 35.5 | 1.1 | n/a | 0.0 | 0.0 | 0.0 | 267.9 | 341 | 43 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 30.5 | 0.0 | 0.0 | 31 | 4 |
| Copper (mg) | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.2 | 0.2 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.9 | 1 | 0 |
| Cystine (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 1.2 | 1 | 0 |
| Dietary Fiber (g) | 0.0 | 2.7 | 0.4 | 0.2 | 0.5 | 0.7 | 0.4 | 0.1 | 0.4 | n/a | 3.3 | 3.3 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 17.3 | 29 | 4 |
| Folate (mcg) | 0.0 | 30.4 | 0.5 | 0.2 | 0.9 | 0.1 | 0.0 | 0.5 | 0.6 | n/a | 41.0 | 4.8 | 3.1 | n/a | 0.0 | 0.4 | 0.0 | 69.2 | 152 | 19 |
| Folate, DFE (mcg) | 0.0 | 30.4 | 0.5 | 0.2 | 0.9 | 0.1 | 0.0 | 0.5 | 0.6 | n/a | 41.0 | 4.8 | 3.1 | n/a | 0.0 | 0.4 | 0.0 | 69.2 | 152 | 19 |
| Folate, food (mcg) | 0.0 | 30.4 | 0.5 | 0.2 | 0.9 | 0.1 | 0.0 | 0.5 | 0.6 | n/a | 41.0 | 4.8 | 3.1 | n/a | 0.0 | 0.4 | 0.0 | 69.2 | 152 | 19 |
| 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 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Fructose | n/a | 2.1 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.1 | n/a | 3.7 | n/a | 0.2 | n/a | n/a | n/a | n/a | n/a | 6 | 1 |
| Galactose | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | 3.2 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 3.4 | n/a | 0.2 | n/a | n/a | n/a | n/a | n/a | 7 | 1 |
| Glutamic acid (g) | 0.0 | 0.4 | 0.1 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 1.2 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 15.9 | 18 | 2 |
| Glycine (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.1 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 1.4 | 2 | 0 |
| Histidine (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.9 | 1 | 0 |
| Hydroxyproline | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Iron (mg) | 0.1 | 0.3 | 0.3 | 1.4 | 0.9 | 0.1 | 0.1 | 0.0 | 0.2 | n/a | 0.7 | 1.6 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 3.7 | 10 | 1 |
| Isoleucine (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 1.7 | 2 | 0 |
| Lactose | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Leucine (g) | 0.0 | 0.0 | 0.1 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.1 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 3.0 | 3 | 0 |
| Lysine (g) | 0.0 | 0.1 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.1 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.8 | 1 | 0 |
| Magnesium (mg) | 0.0 | 16.0 | 4.5 | 7.7 | 4.2 | 0.8 | 3.0 | 0.7 | 2.0 | n/a | 30.0 | 19.7 | 0.9 | n/a | 3.6 | 0.3 | 0.0 | 152.2 | 246 | 31 |
| Maltose | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Manganese (mg) | 0.0 | 0.2 | 0.3 | 0.1 | 0.2 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | 0.3 | 0.2 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 2.7 | 4 | 1 |
| Methionine (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.7 | 1 | 0 |
| Monounsaturated Fat (g) | 9.8 | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 3.0 | 0.0 | 0.3 | 14 | 2 |
| Niacin (mg) | 0.0 | 0.2 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 1.6 | 0.8 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 12.1 | 15 | 2 |
| Pantothenic acid (mg) | 0.0 | 0.2 | 0.1 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.2 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 4.3 | 5 | 1 |
| Phenylalanine (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.1 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 2.1 | 2 | 0 |
| Phosphorus (mg) | 0.0 | 46.4 | 27.5 | 10.5 | 5.9 | 0.8 | 3.7 | 1.3 | 3.6 | n/a | 65.5 | 59.9 | 1.2 | n/a | 0.0 | 3.4 | 0.0 | 588.2 | 818 | 102 |
| Phytosterols (mg) | 29.8 | 24.0 | n/a | 1.4 | 1.8 | 0.3 | 0.4 | 0.4 | 2.0 | n/a | 19.1 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 79 | 10 |
| Polyunsaturated Fat (g) | 1.4 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.2 | 0.1 | 0.0 | n/a | 0.0 | 0.4 | 0.0 | 0.9 | 3 | 0 |
| Potassium (mg) | 0.1 | 233.6 | 72.2 | 37.5 | 55.6 | 5.6 | 11.4 | 9.1 | 26.2 | n/a | 647.0 | 427.7 | 15.7 | n/a | 3.6 | 3.4 | 0.2 | 574.4 | 2,123 | 265 |
| Proline (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 4.9 | 5 | 1 |
| Protein (g) | 0.0 | 1.8 | 1.1 | 0.4 | 0.2 | 0.1 | 0.1 | 0.1 | 0.2 | n/a | 2.4 | 2.0 | 0.1 | n/a | 0.0 | 0.1 | 0.0 | 44.1 | 53 | 7 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 95.3 | 0.0 | 0.0 | 95 | 12 |
| Riboflavin (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.3 | 0 | 0 |
| Saturated Fat (g) | 1.9 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 7.3 | 0.0 | 0.4 | 10 | 1 |
| Selenium (mcg) | 0.0 | 0.8 | 2.6 | 0.1 | 0.1 | 0.0 | 0.2 | 0.0 | 0.1 | n/a | 0.0 | 0.3 | 0.0 | n/a | 0.0 | 0.1 | 0.0 | n/a | 4 | 1 |
| Serine (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.1 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 2.1 | 2 | 0 |
| Sodium (mg) | 0.3 | 6.4 | 3.1 | 3.5 | 0.8 | 0.1 | 0.3 | 0.1 | 0.8 | n/a | 13.7 | 3.8 | 0.2 | n/a | 10.7 | 101.4 | 1,162.7 | 34.6 | 1,342 | 168 |
| Starch | n/a | 0.0 | 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 | 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 | 0.0 | n/a | n/a | 0 | 0 |
| Sucrose | n/a | 1.6 | n/a | n/a | 0.1 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.1 | n/a | n/a | n/a | n/a | n/a | 2 | 0 |
| Sugar (g) | 0.0 | 6.8 | 0.2 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | 0.1 | n/a | 7.2 | 32.3 | 0.4 | n/a | 0.0 | 0.0 | 0.0 | n/a | 47 | 6 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Thiamin (mg) | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.6 | 1 | 0 |
| Threonine (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.1 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 1.2 | 1 | 0 |
| Tocopherol, alpha (mg) | 1.9 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | n/a | 0.1 | 0.3 | n/a | 1.5 | 0.1 | 0.0 | n/a | 0.0 | 0.3 | 0.0 | n/a | 5 | 1 |
| Tocopherol, beta (mg) | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Tocopherol, gamma (mg) | 0.1 | 0.0 | n/a | n/a | 0.0 | 0.1 | n/a | n/a | 0.0 | n/a | 0.3 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 1 | 0 |
| Total Fat (g) | 13.5 | 0.2 | 0.1 | 0.5 | 0.2 | 0.0 | 0.2 | 0.1 | 0.1 | n/a | 0.5 | 0.1 | 0.0 | n/a | 0.0 | 11.5 | 0.0 | 2.2 | 29 | 4 |
| Trans-monoenoic Fat | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.4 | n/a | n/a | 0 | 0 |
| TransFatty acids | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.5 | n/a | n/a | 0 | 0 |
| Tryptophan (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.6 | 1 | 0 |
| Tyrosine (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 1.2 | 1 | 0 |
| Valine (g) | 0.0 | 0.0 | 0.1 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 1.9 | 2 | 0 |
| Vitamin A, IU (IU) | 0.0 | 3.2 | 1.6 | 26.7 | 0.0 | 3.9 | 0.0 | 187.2 | 566.4 | n/a | 2,274.1 | 35.0 | 0.9 | n/a | 0.0 | 354.9 | 0.0 | 0.0 | 3,454 | 432 |
| Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.0 | 1.3 | 0.0 | 0.2 | 0.0 | 9.4 | 28.3 | n/a | 114.7 | 1.9 | 0.0 | n/a | 0.0 | 97.1 | 0.0 | 0.0 | 253 | 32 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Vitamin B-6 (mg) | 0.0 | 0.2 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.2 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.4 | 1 | 0 |
| Vitamin C (mg) | 0.0 | 11.8 | 5.6 | 0.2 | 0.6 | 0.0 | 0.2 | 0.3 | 0.0 | n/a | 37.4 | 2.3 | 5.9 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 64 | 8 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 8.5 | 0.0 | 0.0 | 9 | 1 |
| Water (g) | 0.0 | 142.6 | 10.5 | 0.2 | 0.2 | 0.1 | 0.1 | 0.0 | 0.1 | n/a | 258.0 | 9.2 | 14.1 | n/a | 355.1 | 2.3 | 0.0 | 29.6 | 822 | 103 |
| Zinc (mg) | 0.0 | 0.3 | 0.2 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.5 | 0.3 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 2.9 | 4 | 1 |
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