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 (183g) carrots |
3 (588g) zucchini |
12 ounces (343g) butternut squash |
5 cups (0g) vegetable stock |
2 (2g) cinnamon sticks |
2 teaspoons (4g) cumin |
2 teaspoons (4g) ground coriander |
1 pinch (0g) saffron |
2 tablespoons (27g) olive oil |
1 (48g) lemons, juice and zest of |
2 tablespoons (42g) honey |
2 1/2 cups (393g) cooked couscous |
1/4 cup (57g) butter |
1 cup (145g) raisins |
1 to taste (0g) cilantro |
Total | 1 serving | |
Alanine (g) | 0.2 | 0.4 | 0.1 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.4 | 0.0 | 0.2 | n/a | 1 | 0 |
Alcohol (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
Arginine (g) | 0.2 | 0.3 | 0.2 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.5 | 0.0 | 0.6 | n/a | 2 | 0 |
Ash (g) | 1.8 | 3.4 | 2.7 | n/a | n/a | 0.3 | 0.2 | 0.0 | 0.0 | 0.1 | 0.1 | 1.0 | 1.2 | 2.7 | n/a | 14 | 2 |
Aspartic acid (g) | 0.3 | 0.9 | 0.4 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.6 | 0.0 | 0.2 | n/a | 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 | 2.3 | n/a | n/a | 2 | 0 |
Caffeine (mg) | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
Calcium (mg) | 60.4 | 94.1 | 164.6 | n/a | n/a | 39.1 | 25.5 | 0.2 | 0.3 | 2.9 | 2.5 | 31.4 | 13.6 | 72.5 | n/a | 507 | 85 |
Calories | 75.0 | 100.0 | 154.3 | n/a | n/a | 15.8 | 10.7 | 0.5 | 238.7 | 10.6 | 127.7 | 439.6 | 406.9 | 433.6 | n/a | 2,013 | 336 |
Calories (kj) | 316.6 | 411.6 | 644.6 | n/a | n/a | 65.8 | 44.8 | 2.3 | 998.7 | 43.7 | 534.2 | 1,840.8 | 1,701.9 | 1,815.4 | n/a | 8,420 | 1,403 |
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 | 0.0 | n/a | n/a | 0 | 0 |
Carbohydrates (g) | 17.5 | 18.3 | 40.1 | n/a | n/a | 1.9 | 2.0 | 0.1 | 0.0 | 3.3 | 34.6 | 91.1 | 0.0 | 114.8 | n/a | 324 | 54 |
Cholesterol (mg) | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 122.0 | 0.0 | n/a | 122 | 20 |
Copper (mg) | 0.1 | 0.3 | 0.2 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.5 | n/a | 1 | 0 |
Cystine (g) | 0.2 | 0.1 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.4 | 0.0 | 0.0 | n/a | 1 | 0 |
Dietary Fiber (g) | 5.1 | 5.9 | 6.9 | n/a | n/a | 0.4 | 1.5 | 0.0 | 0.0 | 0.1 | 0.1 | 5.5 | 0.0 | 5.4 | n/a | 31 | 5 |
Folate (mcg) | 34.8 | 141.1 | 92.6 | n/a | n/a | 0.4 | 0.0 | 0.2 | 0.0 | 9.6 | 0.8 | 58.9 | 1.7 | 7.3 | n/a | 347 | 58 |
Folate, DFE (mcg) | 34.8 | 141.1 | 92.6 | n/a | n/a | 0.4 | 0.0 | 0.2 | 0.0 | 9.6 | 0.8 | 58.9 | 1.7 | 7.3 | n/a | 347 | 58 |
Folate, food (mcg) | 34.8 | 141.1 | 92.6 | n/a | n/a | 0.4 | 0.0 | 0.2 | 0.0 | 9.6 | 0.8 | 58.9 | 1.7 | 7.3 | n/a | 347 | 58 |
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 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
Fructose (g) | 1.0 | 8.1 | 3.4 | n/a | n/a | n/a | n/a | n/a | n/a | 0.5 | 17.2 | n/a | n/a | 43.0 | n/a | 73 | 12 |
Galactose (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 1.3 | n/a | n/a | 0.0 | n/a | 1 | 0 |
Glucose (dextrose) (g) | 1.1 | 6.3 | 3.4 | n/a | n/a | n/a | n/a | n/a | n/a | 0.5 | 15.0 | n/a | n/a | 40.2 | n/a | 66 | 11 |
Glutamic acid (g) | 0.7 | 0.8 | 0.6 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 5.4 | 0.1 | 0.2 | n/a | 8 | 1 |
Glycine (g) | 0.1 | 0.3 | 0.1 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.5 | 0.0 | 0.1 | n/a | 1 | 0 |
Histidine (g) | 0.1 | 0.2 | 0.1 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.3 | 0.0 | 0.1 | n/a | 1 | 0 |
Iron (mg) | 0.5 | 2.2 | 2.4 | n/a | n/a | 2.8 | 0.6 | 0.0 | 0.2 | 0.0 | 0.2 | 1.5 | 0.0 | 2.7 | n/a | 13 | 2 |
Isoleucine (g) | 0.1 | 0.3 | 0.1 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.6 | 0.0 | 0.1 | n/a | 1 | 0 |
Lactose (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
Leucine (g) | 0.2 | 0.4 | 0.2 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 1.0 | 0.0 | 0.1 | n/a | 2 | 0 |
Lysine (g) | 0.2 | 0.4 | 0.1 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.3 | 0.0 | 0.1 | n/a | 1 | 0 |
Magnesium (mg) | 22.0 | 105.8 | 116.6 | n/a | n/a | 15.4 | 11.9 | 0.5 | 0.0 | 2.9 | 0.8 | 31.4 | 1.1 | 46.4 | n/a | 355 | 59 |
Maltose (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.6 | n/a | n/a | 0.0 | n/a | 1 | 0 |
Manganese (mg) | 0.3 | 1.0 | 0.7 | n/a | n/a | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | 0.4 | n/a | 3 | 1 |
Methionine (g) | 0.0 | 0.1 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.2 | 0.0 | 0.0 | n/a | 0 | 0 |
Monounsaturated Fat (g) | 0.0 | 0.1 | 0.0 | n/a | n/a | 0.6 | 0.5 | 0.0 | 19.7 | 0.0 | 0.0 | 0.1 | 11.9 | 0.1 | n/a | 33 | 5 |
Niacin (mg) | 1.8 | 2.7 | 4.1 | n/a | n/a | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 3.9 | 0.0 | 1.1 | n/a | 14 | 2 |
Pantothenic acid (mg) | 0.5 | 1.2 | 1.4 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.1 | 0.0 | 1.5 | 0.1 | 0.1 | n/a | 5 | 1 |
Phenylalanine (g) | 0.1 | 0.3 | 0.1 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.7 | 0.0 | 0.1 | n/a | 1 | 0 |
Phosphorus (mg) | 64.1 | 223.4 | 113.1 | n/a | n/a | 21.0 | 14.7 | 0.4 | 0.0 | 3.8 | 1.7 | 86.4 | 13.6 | 146.5 | n/a | 689 | 115 |
Phytosterols | n/a | n/a | n/a | n/a | n/a | 2.9 | 1.7 | n/a | 59.7 | n/a | n/a | n/a | n/a | n/a | n/a | 64 | 11 |
Polyunsaturated Fat (g) | 0.2 | 0.5 | 0.1 | n/a | n/a | 0.1 | 0.1 | 0.0 | 2.8 | 0.0 | 0.0 | 0.3 | 1.7 | 0.1 | n/a | 6 | 1 |
Potassium (mg) | 585.6 | 1,534.7 | 1,206.9 | n/a | n/a | 75.1 | 45.6 | 3.0 | 0.3 | 49.4 | 21.8 | 227.7 | 13.6 | 1,086.1 | n/a | 4,850 | 808 |
Proline (g) | 0.1 | 0.2 | 0.1 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 1.6 | 0.0 | 0.4 | n/a | 3 | 0 |
Protein (g) | 1.7 | 7.1 | 3.4 | n/a | n/a | 0.7 | 0.4 | 0.0 | 0.0 | 0.2 | 0.1 | 14.9 | 0.5 | 4.5 | n/a | 34 | 6 |
Retinol (mcg) | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 380.8 | 0.0 | n/a | 381 | 63 |
Riboflavin (mg) | 0.1 | 0.6 | 0.1 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.2 | n/a | 1 | 0 |
Saturated Fat (g) | 0.1 | 0.5 | 0.1 | n/a | n/a | 0.1 | 0.0 | 0.0 | 3.7 | 0.0 | 0.0 | 0.1 | 29.2 | 0.1 | n/a | 34 | 6 |
Selenium (mcg) | 0.2 | 1.2 | 1.7 | n/a | n/a | 0.2 | 0.9 | 0.0 | 0.0 | 0.0 | 0.3 | 107.9 | 0.6 | 0.9 | n/a | 114 | 19 |
Serine (g) | 0.1 | 0.3 | 0.1 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.7 | 0.0 | 0.1 | n/a | 1 | 0 |
Sodium (mg) | 126.3 | 47.0 | 13.7 | n/a | n/a | 7.1 | 1.3 | 0.3 | 0.5 | 0.5 | 1.7 | 19.6 | 405.2 | 16.0 | n/a | 639 | 107 |
Starch (g) | 2.6 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 3.9 | n/a | 7 | 1 |
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 | 0.0 | n/a | n/a | 0 | 0 |
Sucrose (g) | 6.6 | 0.3 | 0.8 | n/a | n/a | n/a | n/a | n/a | n/a | 0.2 | 0.4 | n/a | n/a | 0.7 | n/a | 9 | 1 |
Sugar (g) | 8.7 | 14.7 | 7.5 | n/a | n/a | 0.1 | n/a | n/a | 0.0 | 1.2 | 34.5 | 0.4 | 0.0 | 85.8 | n/a | 153 | 25 |
Theobromine (mg) | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
Thiamin (mg) | 0.1 | 0.3 | 0.3 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.2 | n/a | 1 | 0 |
Threonine (g) | 0.3 | 0.2 | 0.1 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.4 | 0.0 | 0.1 | n/a | 1 | 0 |
Tocopherol, alpha (mg) | 1.2 | 0.7 | 4.9 | n/a | n/a | 0.1 | n/a | n/a | 3.9 | 0.1 | 0.0 | 0.5 | 1.3 | 0.2 | n/a | 13 | 2 |
Tocopherol, beta (mg) | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
Tocopherol, delta (mg) | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
Tocopherol, gamma (mg) | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.2 | n/a | n/a | n/a | 0.0 | 0.1 | n/a | 0 | 0 |
Total Fat (g) | 0.4 | 1.9 | 0.3 | n/a | n/a | 0.9 | 0.6 | 0.0 | 27.0 | 0.1 | 0.0 | 0.6 | 46.0 | 0.7 | n/a | 79 | 13 |
Trans-monoenoic Fat | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 1.7 | n/a | n/a | 2 | 0 |
TransFatty acids (g) | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 1.9 | n/a | n/a | 2 | 0 |
Tryptophan (g) | 0.0 | 0.1 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.2 | 0.0 | 0.1 | n/a | 0 | 0 |
Tyrosine (g) | 0.1 | 0.2 | 0.1 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.4 | 0.0 | 0.0 | n/a | 1 | 0 |
Valine (g) | 0.1 | 0.3 | 0.1 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.6 | 0.0 | 0.1 | n/a | 1 | 0 |
Vitamin A, IU (IU) | 30,572.0 | 1,176.0 | 36,445.6 | n/a | n/a | 53.3 | 0.0 | 0.9 | 0.0 | 2.9 | 0.0 | 0.0 | 1,418.2 | 0.0 | n/a | 69,669 | 11,611 |
Vitamin A, RAE (mcg) | 1,528.1 | 58.8 | 1,824.0 | n/a | n/a | 2.7 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 388.2 | 0.0 | n/a | 3,802 | 634 |
Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0 | 0 |
Vitamin B-6 (mg) | 0.3 | 1.0 | 0.5 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.3 | n/a | 2 | 0 |
Vitamin C (mg) | 10.8 | 105.3 | 72.0 | n/a | n/a | 0.3 | 0.8 | 0.1 | 0.0 | 18.6 | 0.2 | 0.0 | 0.0 | 3.3 | n/a | 211 | 35 |
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 | 0.0 | 34.1 | 0.0 | n/a | 34 | 6 |
Water (g) | 161.6 | 557.4 | 296.3 | n/a | n/a | 0.3 | 0.3 | 0.0 | 0.0 | 44.3 | 7.2 | 284.8 | 9.0 | 22.4 | n/a | 1,384 | 231 |
Zinc (mg) | 0.4 | 1.9 | 0.5 | n/a | n/a | 0.2 | 0.2 | 0.0 | 0.0 | 0.0 | 0.1 | 1.0 | 0.1 | 0.3 | n/a | 5 | 1 |
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.