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 cup (0g) chicken |
1 cup (0g) whole wheat couscous |
2 cups (360g) tomatoes |
1 cup (104g) cucumbers |
1 cup (100g) green onions |
1/2 cup (64g) carrots |
1/2 cup (75g) red bell peppers |
15 1/2 ounces (439g) chickpeas |
2 tablespoons (27g) extra virgin olive oil |
2 tablespoons (30g) red wine vinegar |
1 tablespoon (15g) fresh lemon juice |
2 teaspoons (4g) fresh oregano |
1 teaspoon (3g) garlic |
1/2 teaspoon (3g) salt |
1/4 teaspoon (1g) fresh ground black pepper |
1/4 teaspoon (0g) crushed red pepper flakes |
Total | 1 serving | |
| Alanine | n/a | n/a | 0.1 | 0.0 | 0.1 | 0.1 | 0.0 | 0.9 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Alcohol | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Arginine | n/a | n/a | 0.1 | 0.0 | 0.1 | 0.1 | 0.0 | 2.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2 | 0 |
| Ash | n/a | n/a | 1.8 | 0.4 | 0.8 | 0.6 | 0.4 | 7.1 | 0.0 | 0.1 | 0.0 | 0.3 | 0.0 | 3.0 | 0.0 | 0.0 | 14 | 1 |
| Aspartic acid | n/a | n/a | 0.5 | 0.0 | 0.2 | 0.1 | 0.2 | 2.6 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 4 | 0 |
| Caffeine | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Calcium | n/a | n/a | 36.0 | 16.6 | 72.0 | 21.1 | 5.2 | 140.6 | 0.3 | 1.8 | 0.9 | 57.5 | 5.1 | 0.7 | 2.5 | 0.1 | 360 | 36 |
| Calories | n/a | n/a | 64.8 | 15.6 | 32.0 | 26.2 | 23.1 | 523.0 | 238.7 | 5.7 | 3.2 | 9.5 | 4.2 | 0.0 | 1.4 | 0.6 | 948 | 95 |
| Calories (kj) | n/a | n/a | 266.4 | 67.6 | 135.0 | 110.7 | 96.1 | 2,184.1 | 998.7 | 23.5 | 13.4 | 39.9 | 17.4 | 0.0 | 6.0 | 2.6 | 3,962 | 396 |
| Carbohydrates | n/a | n/a | 14.0 | 3.8 | 7.3 | 6.1 | 4.5 | 99.4 | 0.0 | 0.1 | 1.0 | 2.5 | 0.9 | 0.0 | 0.4 | 0.1 | 140 | 14 |
| Cholesterol | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Copper | n/a | n/a | 0.2 | 0.0 | 0.1 | 0.0 | 0.0 | 0.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Cystine | n/a | n/a | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.3 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Dietary Fiber | n/a | n/a | 4.3 | 0.5 | 2.6 | 1.8 | 1.6 | 19.3 | 0.0 | 0.0 | 0.0 | 1.5 | 0.1 | 0.0 | 0.1 | 0.1 | 32 | 3 |
| Folate | n/a | n/a | 54.0 | 7.3 | 64.0 | 12.2 | 34.3 | 294.4 | 0.0 | n/a | 2.9 | 8.5 | 0.1 | 0.0 | 0.1 | 0.1 | 478 | 48 |
| Folate, DFE | n/a | n/a | 54.0 | 7.3 | 64.0 | 12.2 | 34.3 | 294.4 | 0.0 | n/a | 2.9 | 8.5 | 0.1 | 0.0 | 0.1 | 0.1 | 478 | 48 |
| Folate, food | n/a | n/a | 54.0 | 7.3 | 64.0 | 12.2 | 34.3 | 294.4 | 0.0 | n/a | 2.9 | 8.5 | 0.1 | 0.0 | 0.1 | 0.1 | 478 | 48 |
| Folic acid | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Fructose | n/a | n/a | 4.9 | 0.9 | n/a | 0.4 | 1.7 | n/a | n/a | n/a | 0.2 | 0.0 | n/a | n/a | 0.0 | n/a | 8 | 1 |
| Galactose | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | n/a | 4.5 | 0.8 | n/a | 0.4 | 1.4 | n/a | n/a | n/a | 0.1 | 0.1 | n/a | n/a | 0.0 | n/a | 7 | 1 |
| Glutamic acid | n/a | n/a | 1.6 | 0.2 | 0.4 | 0.2 | 0.2 | 3.8 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 6 | 1 |
| Glycine | n/a | n/a | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.9 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Histidine | n/a | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.6 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Hydroxyproline | 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 | n/a | 0 | 0 |
| Iron | n/a | n/a | 1.0 | 0.3 | 1.5 | 0.2 | 0.3 | 5.9 | 0.2 | 0.1 | 0.0 | 1.3 | 0.0 | 0.0 | 0.1 | 0.0 | 11 | 1 |
| Isoleucine | n/a | n/a | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.9 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Lactose | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Leucine | n/a | n/a | 0.1 | 0.0 | 0.1 | 0.1 | 0.0 | 1.5 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2 | 0 |
| Lysine | n/a | n/a | 0.1 | 0.0 | 0.1 | 0.1 | 0.0 | 1.5 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2 | 0 |
| Magnesium | n/a | n/a | 39.6 | 13.5 | 20.0 | 7.7 | 8.9 | 127.4 | 0.0 | 1.2 | 0.9 | 9.7 | 0.7 | 0.0 | 1.0 | 0.2 | 231 | 23 |
| Maltose | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Manganese | n/a | n/a | 0.4 | 0.1 | 0.2 | 0.1 | 0.1 | 2.7 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.1 | 0.0 | 4 | 0 |
| Methionine | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Monounsaturated Fat | n/a | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 1.1 | 19.7 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 21 | 2 |
| Niacin | n/a | n/a | 2.1 | 0.1 | 0.5 | 0.6 | 0.7 | 0.6 | 0.0 | n/a | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 5 | 0 |
| Pantothenic acid | n/a | n/a | 0.3 | 0.3 | 0.1 | 0.2 | 0.2 | 1.3 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2 | 0 |
| Phenylalanine | n/a | n/a | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 1.2 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Phosphorus | n/a | n/a | 86.4 | 25.0 | 37.0 | 22.4 | 19.4 | 395.5 | 0.0 | 2.4 | 1.2 | 5.3 | 4.3 | 0.0 | 0.9 | 0.3 | 600 | 60 |
| Phytosterols | n/a | n/a | 25.2 | 14.6 | n/a | n/a | n/a | n/a | 59.7 | n/a | n/a | 7.3 | n/a | 0.0 | 0.5 | n/a | 107 | 11 |
| Polyunsaturated Fat | n/a | n/a | 0.3 | 0.0 | 0.1 | 0.1 | 0.1 | 2.2 | 2.8 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 6 | 1 |
| Potassium | n/a | n/a | 853.2 | 152.9 | 276.0 | 204.8 | 157.2 | 755.9 | 0.3 | 11.6 | 15.2 | 45.4 | 11.2 | 0.2 | 7.6 | 3.6 | 2,495 | 250 |
| Proline | n/a | n/a | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.9 | 0.0 | n/a | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Protein | n/a | n/a | 3.2 | 0.7 | 1.8 | 0.6 | 0.7 | 21.8 | 0.0 | 0.0 | 0.1 | 0.3 | 0.2 | 0.0 | 0.1 | 0.0 | 29 | 3 |
| Retinol | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Riboflavin | n/a | n/a | 0.1 | 0.0 | 0.1 | 0.0 | 0.1 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Saturated Fat | n/a | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.5 | 3.7 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 5 | 0 |
| Selenium | n/a | n/a | 0.0 | 0.3 | 0.6 | 0.1 | 0.1 | 12.3 | 0.0 | n/a | 0.0 | 0.2 | 0.4 | 0.0 | 0.0 | 0.0 | 14 | 1 |
| Serine | n/a | n/a | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 1.1 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Sodium | n/a | n/a | 18.0 | 2.1 | 16.0 | 44.2 | 3.0 | 1,314.0 | 0.5 | 2.4 | 0.1 | 0.9 | 0.5 | 1,162.7 | 0.1 | 0.2 | 2,565 | 256 |
| Starch | n/a | n/a | 0.0 | 0.9 | n/a | 0.9 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 2 | 0 |
| Sucrose | n/a | n/a | 0.0 | 0.0 | n/a | 2.3 | 0.0 | n/a | n/a | n/a | 0.1 | 0.0 | n/a | n/a | 0.0 | n/a | 2 | 0 |
| Sugar | n/a | n/a | 9.5 | 1.7 | 2.3 | 3.0 | 3.1 | n/a | 0.0 | 0.0 | 0.4 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 20 | 2 |
| Theobromine | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Thiamin | n/a | n/a | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Threonine | n/a | n/a | 0.1 | 0.0 | 0.1 | 0.1 | 0.0 | 0.8 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Tocopherol, alpha | n/a | n/a | 1.9 | 0.0 | 0.6 | 0.4 | 1.2 | n/a | 3.9 | n/a | 0.0 | 0.7 | 0.0 | 0.0 | 0.0 | 0.0 | 9 | 1 |
| Tocopherol, beta | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Tocopherol, delta | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Tocopherol, gamma | n/a | n/a | 0.4 | 0.0 | n/a | 0.0 | 0.1 | n/a | 0.2 | n/a | n/a | 0.9 | n/a | n/a | 0.0 | n/a | 2 | 0 |
| Total Fat | n/a | n/a | 0.7 | 0.1 | 0.2 | 0.2 | 0.2 | 5.0 | 27.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 34 | 3 |
| Trans-monoenoic Fat | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0 | 0 |
| TransFatty acids | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Tryptophan | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Tyrosine | n/a | n/a | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.5 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Valine | n/a | n/a | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.9 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Vitamin A, IU | n/a | n/a | 2,998.8 | 109.2 | 997.0 | 10,691.8 | 2,332.6 | 92.3 | 0.0 | 0.0 | 0.9 | 61.2 | 0.3 | 0.0 | 3.1 | 51.0 | 17,338 | 1,734 |
| Vitamin A, RAE | n/a | n/a | 151.2 | 5.2 | 50.0 | 534.4 | 117.0 | 4.4 | 0.0 | 0.0 | 0.0 | 3.1 | 0.0 | 0.0 | 0.2 | 2.6 | 868 | 87 |
| Vitamin B-12 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Vitamin B-6 | n/a | n/a | 0.3 | 0.0 | 0.1 | 0.1 | 0.2 | 2.1 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 3 | 0 |
| Vitamin C | n/a | n/a | 49.3 | 2.9 | 18.8 | 3.8 | 95.1 | 16.7 | 0.0 | 0.1 | 5.7 | 0.1 | 0.9 | 0.0 | 0.0 | 0.1 | 194 | 19 |
| Vitamin D | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Water | n/a | n/a | 340.3 | 99.0 | 89.8 | 56.5 | 68.7 | 306.3 | 0.0 | 28.2 | 13.6 | 0.4 | 1.6 | 0.0 | 0.1 | 0.0 | 1,004 | 100 |
| Zinc | n/a | n/a | 0.6 | 0.2 | 0.4 | 0.2 | 0.2 | 4.7 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 6 | 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.