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.
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1 medium (1,135g) butternut squash |
2 medium (246g) tomatoes |
1 medium (110g) onions |
2 (6g) garlic cloves |
15 ounces (425g) garbanzo beans |
1 cup (244g) chicken broth |
1/3 cup (48g) raisins |
2 teaspoons (1g) coriander |
2 teaspoons (4g) cumin |
1/2 teaspoon (1g) cinnamon |
1/2 teaspoon (3g) salt |
1/4 teaspoon (1g) pepper |
3 lbs (1,361g) skinless chicken thighs |
10 ounces (284g) couscous |
1/2 cup (67g) green olives |
Total | 1 serving | |
| Alanine (g) | 0.5 | 0.1 | 0.0 | 0.0 | 0.9 | n/a | 0.1 | n/a | n/a | 0.0 | 0.0 | 0.0 | 14.6 | 1.1 | n/a | 17 | 3 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Arginine (g) | 0.6 | 0.1 | 0.1 | 0.0 | 2.0 | n/a | 0.2 | n/a | n/a | 0.0 | 0.0 | 0.0 | 16.1 | 1.3 | n/a | 20 | 3 |
| Ash (g) | 9.1 | 1.2 | 0.4 | 0.1 | 6.8 | 2.5 | 0.9 | 0.0 | 0.3 | 0.0 | 3.0 | 0.0 | 13.1 | 1.8 | 3.0 | 42 | 7 |
| Aspartic acid (g) | 1.2 | 0.3 | 0.1 | 0.0 | 2.5 | n/a | 0.1 | n/a | n/a | 0.0 | 0.0 | 0.0 | 23.8 | 1.5 | n/a | 30 | 5 |
| Beta-sitosterol | 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 | n/a | n/a | 0 | 0 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Calcium (mg) | 544.8 | 24.6 | 25.3 | 10.9 | 136.1 | 9.8 | 24.1 | 0.4 | 39.1 | 13.1 | 0.7 | 2.5 | 136.1 | 68.0 | 34.9 | 1,071 | 178 |
| Calories | 510.8 | 44.3 | 44.0 | 8.9 | 506.1 | 39.0 | 144.4 | 0.1 | 15.8 | 3.2 | 0.0 | 1.4 | 1,619.3 | 1,066.0 | 97.4 | 4,101 | 683 |
| Calories (kj) | 2,133.8 | 182.0 | 182.6 | 37.4 | 2,113.6 | 163.5 | 604.5 | 0.6 | 65.8 | 13.5 | 0.0 | 6.0 | 6,776.7 | 4,459.8 | 409.2 | 17,149 | 2,858 |
| Campesterol | 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 | n/a | n/a | 0 | 0 |
| Carbohydrates (g) | 132.7 | 9.6 | 10.3 | 2.0 | 96.2 | 0.9 | 38.2 | 0.0 | 1.9 | 1.1 | 0.0 | 0.4 | 0.0 | 219.5 | 2.6 | 515 | 86 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1,129.4 | 0.0 | 0.0 | 1,129 | 188 |
| Copper (mg) | 0.8 | 0.1 | 0.0 | 0.0 | 0.7 | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.9 | 0.7 | 0.1 | 4 | 1 |
| Cystine (g) | 0.1 | 0.0 | 0.0 | 0.0 | 0.3 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 3.4 | 1.0 | n/a | 5 | 1 |
| Dietary Fiber (g) | 22.7 | 3.0 | 1.9 | 0.1 | 18.7 | 0.0 | 1.8 | 0.0 | 0.4 | 0.7 | 0.0 | 0.1 | 0.0 | 14.2 | 2.2 | 66 | 11 |
| Folate (mcg) | 306.5 | 36.9 | 20.9 | 0.2 | 284.9 | 4.9 | 2.4 | 0.4 | 0.4 | 0.1 | 0.0 | 0.1 | 136.1 | 56.7 | 2.0 | 852 | 142 |
| Folate, DFE (mcg) | 306.5 | 36.9 | 20.9 | 0.2 | 284.9 | 4.9 | 2.4 | 0.4 | 0.4 | 0.1 | 0.0 | 0.1 | 136.1 | 56.7 | 2.0 | 852 | 142 |
| Folate, food (mcg) | 306.5 | 36.9 | 20.9 | 0.2 | 284.9 | 4.9 | 2.4 | 0.4 | 0.4 | 0.1 | 0.0 | 0.1 | 136.1 | 56.7 | 2.0 | 852 | 142 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 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 (g) | 11.2 | 3.4 | 1.4 | n/a | n/a | n/a | 14.3 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 30 | 5 |
| Galactose (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Glucose (dextrose) (g) | 11.2 | 3.1 | 2.2 | n/a | n/a | n/a | 13.4 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 30 | 5 |
| Glutamic acid (g) | 2.0 | 1.1 | 0.3 | 0.0 | 3.7 | n/a | 0.1 | n/a | n/a | 0.0 | 0.0 | 0.0 | 40.1 | 13.0 | n/a | 60 | 10 |
| Glycine (g) | 0.4 | 0.0 | 0.0 | 0.0 | 0.9 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 13.1 | 1.1 | n/a | 16 | 3 |
| Histidine (g) | 0.2 | 0.0 | 0.0 | 0.0 | 0.6 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 8.3 | 0.7 | n/a | 10 | 2 |
| Hydroxyproline | 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 | 0 | 0 |
| Iron (mg) | 7.9 | 0.7 | 0.2 | 0.1 | 5.7 | 0.5 | 0.9 | 0.0 | 2.8 | 0.1 | 0.0 | 0.1 | 14.2 | 3.1 | 0.3 | 37 | 6 |
| Isoleucine (g) | 0.4 | 0.0 | 0.0 | 0.0 | 0.9 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 14.1 | 1.4 | n/a | 17 | 3 |
| Lactose (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Leucine (g) | 0.6 | 0.1 | 0.0 | 0.0 | 1.5 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 20.1 | 2.5 | n/a | 25 | 4 |
| Lysine (g) | 0.4 | 0.1 | 0.0 | 0.0 | 1.4 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 22.7 | 0.7 | n/a | 25 | 4 |
| Magnesium (mg) | 385.9 | 27.1 | 11.0 | 1.5 | 123.3 | 2.4 | 15.5 | 0.2 | 15.4 | 0.8 | 0.0 | 1.0 | 326.6 | 124.7 | 7.4 | 1,043 | 174 |
| Maltose (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Manganese (mg) | 2.3 | 0.3 | 0.1 | 0.1 | 2.6 | 0.2 | 0.1 | 0.0 | 0.1 | 0.2 | 0.0 | 0.1 | 0.3 | 2.2 | n/a | 9 | 1 |
| Methionine (g) | 0.1 | 0.0 | 0.0 | 0.0 | 0.3 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 7.4 | 0.6 | n/a | 8 | 1 |
| Monounsaturated Fat (g) | 0.1 | 0.1 | 0.0 | 0.0 | 1.1 | 0.6 | 0.0 | 0.0 | 0.6 | 0.0 | 0.0 | 0.0 | 16.5 | 0.3 | 7.6 | 27 | 4 |
| Niacin (mg) | 13.6 | 1.5 | 0.1 | 0.0 | 0.6 | 3.3 | 0.4 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 86.1 | 9.9 | 0.2 | 116 | 19 |
| Pantothenic acid (mg) | 4.5 | 0.2 | 0.1 | 0.0 | 1.3 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 16.8 | 3.5 | 0.0 | 27 | 4 |
| Phenylalanine (g) | 0.4 | 0.1 | 0.0 | 0.0 | 1.1 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 10.6 | 1.8 | n/a | 14 | 2 |
| Phosphorus (mg) | 374.6 | 59.0 | 31.9 | 9.2 | 382.8 | 73.2 | 48.8 | 0.3 | 21.0 | 0.8 | 0.0 | 0.9 | 2,286.1 | 482.0 | 2.7 | 3,773 | 629 |
| Phytosterols | n/a | 17.2 | 16.5 | n/a | n/a | n/a | n/a | 0.0 | 2.9 | 0.3 | 0.0 | 0.5 | n/a | n/a | n/a | 37 | 6 |
| Polyunsaturated Fat (g) | 0.5 | 0.2 | 0.0 | 0.0 | 2.2 | 0.3 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 13.2 | 0.7 | 0.9 | 18 | 3 |
| Potassium (mg) | 3,995.2 | 583.0 | 160.6 | 24.1 | 731.5 | 209.8 | 361.7 | 3.3 | 75.1 | 5.6 | 0.2 | 7.6 | 3,143.4 | 470.6 | 28.2 | 9,800 | 1,633 |
| Proline (g) | 0.4 | 0.0 | 0.0 | 0.0 | 0.9 | n/a | 0.1 | n/a | n/a | 0.0 | 0.0 | 0.0 | 11.0 | 4.0 | n/a | 16 | 3 |
| Protein (g) | 11.4 | 2.2 | 1.2 | 0.4 | 21.1 | 4.9 | 1.5 | 0.0 | 0.7 | 0.1 | 0.0 | 0.1 | 267.4 | 36.2 | 0.7 | 348 | 58 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 272.2 | 0.0 | 0.0 | 272 | 45 |
| Riboflavin (mg) | 0.2 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2.6 | 0.2 | 0.0 | 3 | 1 |
| Saturated Fat (g) | 0.2 | 0.1 | 0.0 | 0.0 | 0.5 | 0.4 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 13.6 | 0.3 | 1.4 | 17 | 3 |
| Selenium (mcg) | 5.7 | 0.0 | 0.6 | 0.9 | 11.9 | 0.0 | 0.3 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 183.7 | n/a | 0.6 | 204 | 34 |
| Serine (g) | 0.4 | 0.1 | 0.0 | 0.0 | 1.1 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 9.2 | 1.7 | n/a | 13 | 2 |
| Sodium (mg) | 45.4 | 12.3 | 4.4 | 1.0 | 1,271.6 | 746.6 | 5.3 | 0.3 | 7.1 | 0.1 | 1,162.7 | 0.1 | 1,170.3 | 28.4 | 1,045.6 | 5,501 | 917 |
| Starch | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 1.3 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Stigmasterol | 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 | n/a | n/a | 0 | 0 |
| Sucrose (g) | 2.5 | 0.0 | 1.1 | n/a | n/a | n/a | 0.2 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 4 | 1 |
| Sugar (g) | 25.0 | 6.5 | 4.7 | 0.1 | n/a | 0.7 | 28.6 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.4 | 66 | 11 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Thiamin (mg) | 1.1 | 0.1 | 0.1 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.0 | 0.5 | 0.0 | 3 | 1 |
| Threonine (g) | 0.3 | 0.1 | 0.0 | 0.0 | 0.8 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 11.3 | 1.0 | n/a | 14 | 2 |
| Tocopherol, alpha (mg) | 16.3 | 1.3 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 4.2 | n/a | 2.6 | 25 | 4 |
| Tocopherol, beta | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0 | 0 |
| Tocopherol, delta | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0 | 0 |
| Tocopherol, gamma | n/a | 0.3 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.1 | n/a | 0.0 | 1.1 | n/a | 0.0 | 2 | 0 |
| Total Fat (g) | 1.1 | 0.5 | 0.1 | 0.0 | 4.8 | 1.4 | 0.2 | 0.0 | 0.9 | 0.0 | 0.0 | 0.0 | 53.2 | 1.8 | 10.3 | 75 | 12 |
| Trans-monoenoic Fat | 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 | 0 | 0 |
| TransFatty acids | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 1.4 | n/a | n/a | 1 | 0 |
| Tryptophan (g) | 0.2 | 0.0 | 0.0 | 0.0 | 0.2 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 3.1 | 0.5 | n/a | 4 | 1 |
| Tyrosine (g) | 0.4 | 0.0 | 0.0 | 0.0 | 0.5 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 9.0 | 0.9 | n/a | 11 | 2 |
| Valine (g) | 0.5 | 0.0 | 0.0 | 0.0 | 0.9 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 13.3 | 1.5 | n/a | 16 | 3 |
| Vitamin A, IU (IU) | 120,650.5 | 2,049.2 | 2.2 | 0.5 | 89.3 | 0.0 | 0.0 | 43.2 | 53.3 | 3.9 | 0.0 | 3.1 | 884.5 | 0.0 | 264.1 | 124,044 | 20,674 |
| Vitamin A, RAE (mcg) | 6,038.2 | 103.3 | 0.0 | 0.0 | 4.3 | 0.0 | 0.0 | 2.2 | 2.7 | 0.2 | 0.0 | 0.2 | 272.2 | 0.0 | 13.4 | 6,437 | 1,073 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 4.8 | 0.0 | 0.0 | 5 | 1 |
| Vitamin B-6 (mg) | 1.7 | 0.2 | 0.1 | 0.1 | 2.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 4.5 | 0.3 | 0.0 | 9 | 2 |
| Vitamin C (mg) | 238.4 | 33.7 | 8.1 | 1.9 | 16.2 | 0.0 | 1.1 | 0.2 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 300 | 50 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 68.0 | 0.0 | 0.0 | 68 | 11 |
| Water (g) | 980.8 | 232.5 | 98.0 | 3.5 | 296.4 | 234.1 | 7.5 | 0.6 | 0.3 | 0.1 | 0.0 | 0.1 | 1,031.6 | 24.3 | 50.6 | 2,960 | 493 |
| Zinc (mg) | 1.7 | 0.4 | 0.2 | 0.1 | 4.5 | 0.2 | 0.1 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 26.0 | 2.4 | 0.0 | 36 | 6 |
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.