Nutritional Facts: Baked Couscous With Summer Squash

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.

  14 ounces (0g)
reduced-sodium fat-free chicken broth
 3/4 cup (130g)
couscous
 2 cups (248g)
yellow squash
 1/2 cup (50g)
green onions
 2 tablespoons (5g)
fresh basil
 1 tablespoon (1g)
fresh oregano
 1 (3g)
garlic cloves
 1/4 cup (27g)
Fontina cheese
 1/4 cup (25g)
parmesan cheese
 1/4 cup (60g)
egg substitute
 1/4 teaspoon (2g)
salt
 1/4 teaspoon (1g)
pepper
 Total 1 serving
Alanine n/a 0.5 0.2 0.0 0.0 0.0 0.0 0.2 0.3 0.4 0.0 0.0 2 0
Alcohol n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Arginine n/a 0.6 0.1 0.1 0.0 0.0 0.0 0.2 0.4 0.3 0.0 0.0 2 0
Ash n/a 0.8 1.4 0.4 0.1 0.1 0.0 1.0 2.0 0.8 1.5 0.0 8 1
Aspartic acid n/a 0.7 0.4 0.1 0.0 0.0 0.0 0.4 0.7 0.6 0.0 0.0 3 0
Caffeine n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Calcium n/a 31.1 39.7 36.0 9.4 16.0 5.4 148.5 277.3 43.8 0.4 2.5 610 102
Calories n/a 487.9 42.2 16.0 1.2 2.7 4.5 105.0 107.8 28.8 0.0 1.4 797 133
Calories (kj) n/a 2,041.0 173.6 67.5 5.0 11.1 18.7 439.6 451.3 120.6 0.0 6.0 3,334 556
Carbohydrates n/a 100.5 7.7 3.7 0.1 0.7 1.0 0.4 1.0 1.2 0.0 0.4 117 19
Cholesterol n/a 0.0 0.0 0.0 0.0 0.0 0.0 31.3 22.0 0.0 0.0 0.0 53 9
Copper n/a 0.3 0.1 0.0 0.0 0.0 0.0 0.0 0.1 0.0 0.0 0.0 1 0
Cystine n/a 0.5 0.0 n/a 0.0 0.0 0.0 0.1 0.0 0.1 0.0 0.0 1 0
Dietary Fiber n/a 6.5 2.5 1.3 0.1 0.4 0.1 0.0 0.0 0.0 0.0 0.1 11 2
Folate n/a 26.0 59.5 32.0 3.6 2.4 0.1 1.6 2.5 9.6 0.0 0.1 137 23
Folate, DFE n/a 26.0 59.5 32.0 3.6 2.4 0.1 1.6 2.5 9.6 0.0 0.1 137 23
Folate, food n/a 26.0 59.5 32.0 3.6 2.4 0.1 1.6 2.5 9.6 0.0 0.1 137 23
Folic acid 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
Fructose n/a n/a 3.4 n/a 0.0 0.0 n/a n/a 0.0 n/a n/a 0.0 3 1
Galactose n/a n/a 0.0 n/a 0.0 0.0 n/a n/a 0.0 n/a n/a 0.0 0 0
Glucose (dextrose) n/a n/a 2.7 n/a 0.0 0.0 n/a n/a 0.0 n/a n/a 0.0 3 0
Glutamic acid n/a 6.0 0.3 0.2 0.0 0.0 0.0 1.4 2.2 1.0 0.0 0.0 11 2
Glycine n/a 0.5 0.1 0.0 0.0 0.0 0.0 0.1 0.2 0.2 0.0 0.0 1 0
Histidine n/a 0.3 0.1 0.0 0.0 0.0 0.0 0.3 0.3 0.2 0.0 0.0 1 0
Hydroxyproline n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a 0.0 0 0
Iron n/a 1.4 0.9 0.7 0.2 0.4 0.1 0.1 0.2 1.2 0.0 0.1 5 1
Isoleucine n/a 0.6 0.1 0.0 0.0 0.0 0.0 0.4 0.5 0.4 0.0 0.0 2 0
Lactose n/a n/a 0.0 n/a 0.0 0.0 n/a n/a 0.0 n/a n/a 0.0 0 0
Leucine n/a 1.1 0.2 0.1 0.0 0.0 0.0 0.7 0.9 0.6 0.0 0.0 4 1
Lysine n/a 0.3 0.2 0.0 0.0 0.0 0.0 0.6 0.7 0.4 0.0 0.0 2 0
Magnesium n/a 57.1 44.6 10.0 3.4 2.7 0.8 3.8 9.5 9.0 0.0 1.0 142 24
Maltose n/a n/a 0.0 n/a 0.0 0.0 n/a n/a 0.0 n/a n/a 0.0 0 0
Manganese n/a 1.0 0.4 0.1 0.1 0.0 0.1 0.0 0.0 0.0 0.0 0.1 2 0
Methionine n/a 0.3 0.0 0.0 0.0 0.0 0.0 0.2 0.3 0.2 0.0 0.0 1 0
Monounsaturated Fat n/a 0.1 0.0 0.0 0.0 0.0 0.0 2.3 2.1 0.0 0.0 0.0 5 1
Niacin n/a 4.5 1.1 0.3 0.0 0.0 0.0 0.0 0.0 0.1 0.0 0.0 6 1
Pantothenic acid n/a 1.6 0.5 0.0 0.0 0.0 0.0 0.1 0.1 1.0 0.0 0.0 3 1
Phenylalanine n/a 0.8 0.1 0.0 0.0 0.0 0.0 0.4 0.5 0.4 0.0 0.0 2 0
Phosphorus n/a 220.6 94.2 18.5 3.0 1.5 4.6 93.4 182.3 43.2 0.0 0.9 662 110
Phytosterols n/a n/a n/a n/a n/a 2.0 n/a n/a n/a 57.0 0.0 0.5 60 10
Polyunsaturated Fat n/a 0.3 0.2 0.0 0.0 0.0 0.0 0.4 0.3 0.0 0.0 0.0 1 0
Potassium n/a 215.4 647.3 138.0 15.6 12.6 12.0 17.3 31.3 127.8 0.1 7.6 1,225 204
Proline n/a 1.8 0.1 0.1 0.0 0.0 0.0 0.9 1.2 0.3 0.0 0.0 4 1
Protein n/a 16.6 3.0 0.9 0.2 0.1 0.2 6.9 9.6 6.0 0.0 0.1 44 7
Retinol n/a 0.0 0.0 0.0 0.0 0.0 0.0 69.7 55.8 0.0 0.0 0.0 125 21
Riboflavin n/a 0.1 0.2 0.0 0.0 0.0 0.0 0.1 0.1 0.2 0.0 0.0 1 0
Saturated Fat n/a 0.2 0.2 0.0 0.0 0.0 0.0 5.2 4.3 0.0 0.0 0.0 10 2
Selenium n/a n/a 0.5 0.3 0.0 0.0 0.4 3.9 4.4 24.8 0.0 0.0 34 6
Serine n/a 0.8 0.1 0.0 0.0 0.0 0.0 0.4 0.6 0.5 0.0 0.0 2 0
Sodium n/a 13.0 19.8 8.0 0.2 0.3 0.5 216.0 382.3 119.4 581.4 0.1 1,341 223
Starch 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
Sucrose n/a n/a 0.1 n/a 0.0 0.0 n/a n/a 0.0 n/a n/a 0.0 0 0
Sugar n/a n/a 6.2 1.2 0.0 0.0 0.0 0.4 0.2 1.2 0.0 0.0 9 2
Theobromine n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Thiamin n/a 0.2 0.1 0.0 0.0 0.0 0.0 0.0 0.0 0.1 0.0 0.0 0 0
Threonine n/a 0.4 0.1 0.0 0.0 0.0 0.0 0.3 0.4 0.3 0.0 0.0 1 0
Tocopherol, alpha n/a n/a 0.3 0.3 0.0 0.2 0.0 0.1 0.1 1.0 0.0 0.0 2 0
Tocopherol, beta n/a n/a n/a n/a 0.0 0.0 n/a n/a n/a n/a n/a 0.0 0 0
Tocopherol, delta n/a n/a n/a n/a 0.0 0.0 n/a n/a n/a n/a n/a 0.0 0 0
Tocopherol, gamma n/a n/a n/a n/a 0.0 0.2 n/a n/a n/a n/a n/a 0.0 0 0
Total Fat n/a 0.8 0.8 0.1 0.0 0.0 0.0 8.4 7.2 0.0 0.0 0.0 17 3
Trans-monoenoic Fat n/a n/a 0.0 n/a n/a 0.0 n/a n/a n/a n/a n/a 0.0 0 0
TransFatty acids n/a n/a 0.0 n/a n/a 0.0 n/a n/a n/a n/a n/a 0.0 0 0
Tryptophan n/a 0.2 0.0 0.0 0.0 0.0 0.0 0.1 0.1 0.1 0.0 0.0 1 0
Tyrosine n/a 0.4 0.1 0.0 0.0 0.0 0.0 0.4 0.6 0.3 0.0 0.0 2 0
Valine n/a 0.7 0.1 0.0 0.0 0.0 0.0 0.5 0.6 0.5 0.0 0.0 3 0
Vitamin A, IU n/a 0.0 496.0 498.5 279.6 17.0 0.3 246.5 216.3 135.0 0.0 3.1 1,892 315
Vitamin A, RAE n/a 0.0 24.8 25.0 14.0 0.9 0.0 70.5 57.3 6.6 0.0 0.2 199 33
Vitamin B-12 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.5 0.6 0.2 0.0 0.0 1 0
Vitamin B-6 n/a 0.1 0.4 0.0 0.0 0.0 0.0 0.0 0.0 0.1 0.0 0.0 1 0
Vitamin C n/a 0.0 44.4 9.4 1.0 0.0 0.9 0.0 0.0 0.3 0.0 0.0 56 9
Vitamin D n/a 0.0 0.0 0.0 0.0 0.0 0.0 6.2 5.3 39.6 0.0 0.0 51 9
Water n/a 11.1 235.1 44.9 4.9 0.1 1.8 10.2 5.2 52.2 0.0 0.1 366 61
Zinc n/a 1.1 0.8 0.2 0.0 0.0 0.0 0.9 1.0 0.6 0.0 0.0 5 1

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