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) unsalted butter |
1 tablespoon (14g) olive oil |
1 medium (110g) yellow onions |
4 medium (12g) garlic cloves |
2 teaspoons (4g) ground cumin |
3 inches (3g) cinnamon sticks |
1 to taste (0g) salt & freshly ground black pepper |
1 lb (455g) butternut squash |
3/4 lb (341g) red potatoes |
2 cups (480g) low sodium chicken broth |
2 cups (480g) chickpeas |
14 ounces (397g) diced tomatoes |
1 pinch (0g) saffron threads |
1/2 (0g) preserved lemons |
1 cup (134g) green olives in brine |
1 to taste (0g) couscous |
1 to taste (0g) fresh cilantro leaves |
1 to taste (0g) slivered almonds |
1 to taste (0g) plain yogurt |
Total | 1 serving | |
| Alanine (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.2 | 0.2 | n/a | 1.0 | 0.1 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 2 | 0 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Arginine (g) | 0.0 | 0.0 | 0.1 | 0.1 | n/a | n/a | n/a | 0.3 | 0.3 | n/a | 2.2 | 0.1 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 3 | 1 |
| Ash (g) | 0.0 | 0.0 | 0.4 | 0.2 | 0.3 | n/a | n/a | 3.6 | 3.7 | 1.0 | 7.7 | 2.0 | 0.0 | n/a | 6.1 | n/a | n/a | n/a | n/a | 25 | 4 |
| Aspartic acid (g) | 0.0 | 0.0 | 0.1 | 0.1 | n/a | n/a | n/a | 0.5 | 1.5 | n/a | 2.8 | 0.5 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 5 | 1 |
| Beta-sitosterol (mg) | 0.6 | 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 | n/a | 1 | 0 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Calcium (mg) | 3.4 | 0.1 | 25.3 | 21.7 | 39.1 | n/a | n/a | 218.4 | 34.1 | 19.2 | 153.6 | 39.7 | 0.0 | n/a | 69.9 | n/a | n/a | n/a | n/a | 625 | 104 |
| Calories | 101.8 | 119.3 | 44.0 | 17.9 | 15.8 | n/a | n/a | 204.8 | 238.4 | 76.8 | 571.2 | 71.4 | 0.1 | n/a | 194.9 | n/a | n/a | n/a | n/a | 1,656 | 276 |
| Calories (kj) | 425.9 | 499.4 | 182.6 | 74.8 | 65.8 | n/a | n/a | 855.4 | 1,004.5 | 321.6 | 2,385.6 | 293.7 | 0.6 | n/a | 818.5 | n/a | n/a | n/a | n/a | 6,928 | 1,155 |
| Campesterol (mg) | 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 | n/a | 0 | 0 |
| Carbohydrates (g) | 0.0 | 0.0 | 10.3 | 4.0 | 1.9 | n/a | n/a | 53.2 | 54.1 | 5.8 | 108.5 | 15.4 | 0.0 | n/a | 5.2 | n/a | n/a | n/a | n/a | 258 | 43 |
| Cholesterol (mg) | 30.5 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 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 | 31 | 5 |
| Copper (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.3 | 0.5 | 0.2 | 0.8 | 0.2 | 0.0 | n/a | 0.2 | n/a | n/a | n/a | n/a | 2 | 0 |
| Cystine (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.1 | n/a | 0.3 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Dietary Fiber (g) | 0.0 | 0.0 | 1.9 | 0.3 | 0.4 | n/a | n/a | 9.1 | 5.8 | 0.0 | 21.1 | 4.8 | 0.0 | n/a | 4.4 | n/a | n/a | n/a | n/a | 48 | 8 |
| Folate (mcg) | 0.4 | 0.0 | 20.9 | 0.4 | 0.4 | n/a | n/a | 122.9 | 61.3 | 0.0 | 321.6 | 59.5 | 0.0 | n/a | 4.0 | n/a | n/a | n/a | n/a | 591 | 99 |
| Folate, DFE (mcg) | 0.4 | 0.0 | 20.9 | 0.4 | 0.4 | n/a | n/a | 122.9 | 61.3 | 0.0 | 321.6 | 59.5 | 0.0 | n/a | 4.0 | n/a | n/a | n/a | n/a | 591 | 99 |
| Folate, food (mcg) | 0.4 | 0.0 | 20.9 | 0.4 | 0.4 | n/a | n/a | 122.9 | 61.3 | 0.0 | 321.6 | 59.5 | 0.0 | n/a | 4.0 | n/a | n/a | n/a | n/a | 591 | 99 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 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 |
| Fructose | n/a | n/a | 1.4 | n/a | n/a | n/a | n/a | 4.5 | 1.1 | n/a | n/a | 5.4 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 12 | 2 |
| Galactose | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | n/a | 2.2 | n/a | n/a | n/a | n/a | 4.5 | 1.4 | n/a | n/a | 5.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 13 | 2 |
| Glutamic acid (g) | 0.0 | 0.0 | 0.3 | 0.1 | n/a | n/a | n/a | 0.8 | 1.1 | n/a | 4.2 | 1.7 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 8 | 1 |
| Glycine (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.2 | 0.2 | n/a | 1.0 | 0.1 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Histidine (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.1 | 0.1 | n/a | 0.7 | 0.1 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Iron (mg) | 0.0 | 0.1 | 0.2 | 0.2 | 2.8 | n/a | n/a | 3.2 | 2.5 | 1.0 | 6.5 | 1.1 | 0.0 | n/a | 0.7 | n/a | n/a | n/a | n/a | 18 | 3 |
| Isoleucine (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.2 | 0.2 | n/a | 1.0 | 0.1 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 2 | 0 |
| Lactose | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Leucine (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.3 | 0.3 | n/a | 1.7 | 0.1 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 2 | 0 |
| Lysine (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.2 | 0.3 | n/a | 1.6 | 0.1 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 2 | 0 |
| Magnesium (mg) | 0.3 | 0.0 | 11.0 | 3.0 | 15.4 | n/a | n/a | 154.7 | 74.9 | 4.8 | 139.2 | 43.7 | 0.1 | n/a | 14.8 | n/a | n/a | n/a | n/a | 462 | 77 |
| Maltose | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Manganese (mg) | 0.0 | 0.0 | 0.1 | 0.2 | 0.1 | n/a | n/a | 0.9 | 0.5 | n/a | 2.9 | 0.5 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 5 | 1 |
| Methionine (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.1 | 0.1 | n/a | 0.3 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Monounsaturated Fat (g) | 3.0 | 9.8 | 0.0 | 0.0 | 0.6 | n/a | n/a | 0.0 | 0.0 | 1.3 | 1.2 | 0.1 | 0.0 | n/a | 15.2 | n/a | n/a | n/a | n/a | 31 | 5 |
| Niacin (mg) | 0.0 | 0.0 | 0.1 | 0.1 | 0.2 | n/a | n/a | 5.5 | 3.9 | 6.6 | 0.7 | 2.4 | 0.0 | n/a | 0.3 | n/a | n/a | n/a | n/a | 20 | 3 |
| Pantothenic acid (mg) | 0.0 | 0.0 | 0.1 | 0.1 | n/a | n/a | n/a | 1.8 | 0.9 | n/a | 1.4 | 0.4 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 5 | 1 |
| Phenylalanine (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.2 | 0.3 | n/a | 1.3 | 0.1 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 2 | 0 |
| Phosphorus (mg) | 3.4 | 0.0 | 31.9 | 18.4 | 21.0 | n/a | n/a | 150.2 | 207.7 | 144.0 | 432.0 | 95.3 | 0.1 | n/a | 5.4 | n/a | n/a | n/a | n/a | 1,109 | 185 |
| Phytosterols | n/a | 29.8 | 16.5 | n/a | 2.9 | n/a | n/a | n/a | 17.0 | n/a | n/a | 27.8 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 94 | 16 |
| Polyunsaturated Fat (g) | 0.4 | 1.4 | 0.0 | 0.0 | 0.1 | n/a | n/a | 0.2 | 0.2 | 0.6 | 2.4 | 0.3 | 0.0 | n/a | 1.8 | n/a | n/a | n/a | n/a | 8 | 1 |
| Potassium (mg) | 3.4 | 0.1 | 160.6 | 48.1 | 75.1 | n/a | n/a | 1,601.6 | 1,549.3 | 412.8 | 825.6 | 940.6 | 0.8 | n/a | 56.4 | n/a | n/a | n/a | n/a | 5,674 | 946 |
| Proline (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.2 | 0.2 | n/a | 1.0 | 0.1 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Protein (g) | 0.1 | 0.0 | 1.2 | 0.8 | 0.7 | n/a | n/a | 4.6 | 6.4 | 9.6 | 23.8 | 3.5 | 0.0 | n/a | 1.4 | n/a | n/a | n/a | n/a | 52 | 9 |
| Retinol (mcg) | 95.3 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 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 | 95 | 16 |
| Riboflavin (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.1 | 0.1 | 0.1 | 0.2 | 0.1 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 1 | 0 |
| Saturated Fat (g) | 7.3 | 1.9 | 0.0 | 0.0 | 0.1 | n/a | n/a | 0.1 | 0.1 | 0.9 | 0.6 | 0.1 | 0.0 | n/a | 2.7 | n/a | n/a | n/a | n/a | 14 | 2 |
| Selenium (mcg) | 0.1 | 0.0 | 0.6 | 1.7 | 0.2 | n/a | n/a | 2.3 | 1.7 | 0.0 | 13.4 | 0.0 | 0.0 | n/a | 1.2 | n/a | n/a | n/a | n/a | 21 | 4 |
| Serine (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.2 | 0.2 | n/a | 1.2 | 0.1 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 2 | 0 |
| Sodium (mg) | 1.6 | 0.3 | 4.4 | 2.0 | 7.1 | n/a | n/a | 18.2 | 61.3 | 144.0 | 1,435.2 | 19.8 | 0.1 | n/a | 2,091.3 | n/a | n/a | n/a | n/a | 3,785 | 631 |
| Starch | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 45.5 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 45 | 8 |
| Stigmasterol (mg) | 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 | n/a | 0 | 0 |
| Sucrose | n/a | n/a | 1.1 | n/a | n/a | n/a | n/a | 1.0 | 1.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 3 | 1 |
| Sugar (g) | 0.0 | 0.0 | 4.7 | 0.1 | 0.1 | n/a | n/a | 10.0 | 4.4 | 0.6 | n/a | 10.4 | n/a | n/a | 0.7 | n/a | n/a | n/a | n/a | 31 | 5 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Thiamin (mg) | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | n/a | 0.5 | 0.3 | 0.0 | 0.1 | 0.1 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 1 | 0 |
| Threonine (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.1 | 0.2 | n/a | 0.9 | 0.1 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Tocopherol, alpha (mg) | 0.3 | 1.9 | 0.0 | 0.0 | 0.1 | n/a | n/a | 6.6 | 0.0 | 0.0 | n/a | 2.1 | n/a | n/a | 5.1 | n/a | n/a | n/a | n/a | 16 | 3 |
| Tocopherol, beta (mg) | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, gamma (mg) | 0.0 | 0.1 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.5 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 1 | 0 |
| Total Fat (g) | 11.5 | 13.5 | 0.1 | 0.1 | 0.9 | n/a | n/a | 0.5 | 0.5 | 2.9 | 5.5 | 0.8 | 0.0 | n/a | 20.6 | n/a | n/a | n/a | n/a | 57 | 9 |
| Tryptophan (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.1 | 0.1 | n/a | 0.2 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tyrosine (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.2 | 0.1 | n/a | 0.6 | 0.1 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Valine (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.2 | 0.3 | n/a | 1.0 | 0.1 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 2 | 0 |
| Vitamin A, IU (IU) | 354.9 | 0.0 | 2.2 | 1.1 | 53.3 | n/a | n/a | 48,366.5 | 23.8 | 0.0 | 100.8 | 3,306.1 | 0.2 | n/a | 528.2 | n/a | n/a | n/a | n/a | 52,737 | 8,790 |
| Vitamin A, RAE (mcg) | 97.1 | 0.0 | 0.0 | 0.0 | 2.7 | n/a | n/a | 2,420.6 | 0.0 | 0.0 | 4.8 | 166.7 | 0.0 | n/a | 26.9 | n/a | n/a | n/a | n/a | 2,719 | 453 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.5 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 1 | 0 |
| Vitamin B-6 (mg) | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | n/a | n/a | 0.7 | 0.6 | 0.0 | 2.3 | 0.3 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 4 | 1 |
| Vitamin C (mg) | 0.0 | 0.0 | 8.1 | 3.7 | 0.3 | n/a | n/a | 95.6 | 29.3 | 0.0 | 18.2 | 54.4 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 210 | 35 |
| Vitamin D (IU) | 8.5 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 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 | 9 | 1 |
| Water (g) | 2.5 | 0.0 | 98.0 | 7.0 | 0.3 | n/a | n/a | 393.2 | 275.7 | 460.8 | 334.5 | 375.1 | 0.0 | n/a | 101.2 | n/a | n/a | n/a | n/a | 2,048 | 341 |
| Zinc (mg) | 0.0 | 0.0 | 0.2 | 0.1 | 0.2 | n/a | n/a | 0.7 | 1.1 | 0.5 | 5.1 | 0.7 | 0.0 | n/a | 0.1 | n/a | n/a | n/a | n/a | 9 | 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.