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Nutritional Facts: Moroccan Couscous Pilaf

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 (140g)
butternut squash
1 (119g)
red bell peppers
1 small (70g)
yellow onions
1 teaspoon (6g)
sea salt
1/2 teaspoon (1g)
ground cumin
1/4 teaspoon (0g)
ground ginger
1/4 teaspoon (1g)
ground cinnamon
1/4 teaspoon (1g)
paprika
1/4 teaspoon (1g)
garlic powder
1 pinch (0g)
cayenne pepper
1 cup (173g)
couscous
2 cups (474g)
boiling water
15 ounces (425g)
chickpeas
2 tablespoons (8g)
Italian parsley
Total 1 serving
Alanine (g) 0.1 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.6 n/a 0.9 0.0 2 0
Alcohol (g) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0 0
Arginine (g) 0.1 0.0 0.1 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.8 n/a 2.0 0.0 3 1
Ash (g) 1.1 0.6 0.2 6.0 0.1 0.0 0.0 0.0 0.0 0.0 1.1 0.5 6.8 0.2 17 3
Aspartic acid (g) 0.1 0.3 0.1 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.9 n/a 2.5 0.0 4 1
Caffeine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0 0
Calcium (mg) 67.2 8.3 16.1 1.4 9.8 0.5 6.5 1.3 0.6 0.2 41.5 14.2 136.1 10.5 314 52
Calories 63.0 36.9 28.0 0.0 3.9 1.5 1.6 1.6 2.6 0.4 650.5 0.0 506.1 2.7 1,299 216
Calories (kj) 263.2 153.5 116.2 0.0 16.5 6.3 6.8 6.8 10.7 1.5 2,721.3 0.0 2,113.6 11.5 5,428 905
Carbohydrates (g) 16.4 7.2 6.5 0.0 0.5 0.3 0.5 0.3 0.6 0.1 134.0 0.0 96.2 0.5 263 44
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 0.0 0.0 0 0
Copper (mg) 0.1 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.4 0.0 0.7 0.0 1 0
Cystine (g) 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.6 n/a 0.3 0.0 1 0
Dietary Fiber (g) 2.8 2.5 1.2 0.0 0.1 0.1 0.3 0.2 0.1 0.0 8.7 0.0 18.7 0.3 35 6
Folate (mcg) 37.8 54.7 13.3 0.0 0.1 0.1 0.0 0.3 0.4 0.1 34.6 0.0 284.9 11.6 438 73
Folate, DFE (mcg) 37.8 54.7 13.3 0.0 0.1 0.1 0.0 0.3 0.4 0.1 34.6 0.0 284.9 11.6 438 73
Folate, food (mcg) 37.8 54.7 13.3 0.0 0.1 0.1 0.0 0.3 0.4 0.1 34.6 0.0 284.9 11.6 438 73
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
Fructose (g) 1.4 2.7 0.9 n/a n/a 0.0 0.0 0.0 0.0 n/a n/a n/a n/a n/a 5 1
Galactose (g) 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 n/a n/a n/a n/a n/a 0 0
Glucose (dextrose) (g) 1.4 2.3 1.4 n/a n/a 0.0 0.0 0.0 0.0 n/a n/a n/a n/a n/a 5 1
Glutamic acid (g) 0.2 0.3 0.2 0.0 n/a 0.0 0.0 0.0 0.0 n/a 8.0 n/a 3.7 0.0 12 2
Glycine (g) 0.1 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.7 n/a 0.9 0.0 2 0
Histidine (g) 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.4 n/a 0.6 0.0 1 0
Hydroxyproline n/a n/a n/a n/a n/a 0.0 0.0 0.0 0.0 n/a n/a n/a n/a n/a 0 0
Iron (mg) 1.0 0.5 0.1 0.0 0.7 0.1 0.1 0.1 0.0 0.0 1.9 0.0 5.7 0.5 11 2
Isoleucine (g) 0.1 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.9 n/a 0.9 0.0 2 0
Lactose (g) 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 n/a n/a n/a n/a n/a 0 0
Leucine (g) 0.1 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 1.5 n/a 1.5 0.0 3 1
Lysine (g) 0.1 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.4 n/a 1.4 0.0 2 0
Magnesium (mg) 47.6 14.3 7.0 0.1 3.8 1.0 0.4 1.0 0.6 0.2 76.1 4.7 123.3 3.8 284 47
Maltose (g) 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 n/a n/a n/a n/a n/a 0 0
Manganese (mg) 0.3 0.1 0.1 0.0 0.0 0.1 0.1 0.0 0.0 0.0 1.3 0.0 2.6 0.0 5 1
Methionine (g) 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.3 n/a 0.3 0.0 1 0
Monounsaturated Fat (g) 0.0 0.0 0.0 0.0 0.1 0.0 0.0 0.0 0.0 0.0 0.2 0.0 1.1 0.0 1 0
Niacin (mg) 1.7 1.2 0.1 0.0 0.0 0.0 0.0 0.1 0.0 0.0 6.0 0.0 0.6 0.1 10 2
Pantothenic acid (mg) 0.6 0.4 0.1 0.0 n/a 0.0 0.0 0.0 0.0 n/a 2.2 0.0 1.3 0.0 5 1
Phenylalanine (g) 0.1 0.1 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 1.1 n/a 1.1 0.0 2 0
Phosphorus (mg) 46.2 30.9 20.3 0.0 5.2 0.8 0.4 1.8 3.2 0.3 294.1 0.0 382.8 4.4 790 132
Phytosterols n/a n/a 10.5 0.0 0.7 0.4 0.2 1.0 0.1 0.1 n/a n/a n/a 0.4 13 2
Polyunsaturated Fat (g) 0.1 0.1 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.4 0.0 2.2 0.0 3 0
Potassium (mg) 492.8 251.1 102.2 0.5 18.8 5.9 2.8 13.1 9.2 2.3 287.2 4.7 731.5 42.1 1,964 327
Proline (g) 0.1 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 2.4 n/a 0.9 0.0 3 1
Protein (g) 1.4 1.2 0.8 0.0 0.2 0.0 0.0 0.1 0.1 0.0 22.1 0.0 21.1 0.2 47 8
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 0.0 0.0 0 0
Riboflavin (mg) 0.0 0.1 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.1 0.0 0.1 0.0 0 0
Saturated Fat (g) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.2 0.0 0.5 0.0 1 0
Selenium (mcg) 0.7 0.1 0.4 0.0 0.1 0.3 0.0 0.0 0.2 0.0 n/a 0.0 11.9 0.0 14 2
Serine (g) 0.1 0.1 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 1.0 n/a 1.1 0.0 2 0
Sodium (mg) 5.6 4.8 2.8 2,325.5 1.8 0.1 0.1 0.4 0.5 0.0 17.3 14.2 1,271.6 4.3 3,649 608
Starch n/a 0.0 0.0 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 (g) 0.3 0.0 0.7 n/a n/a 0.0 0.0 0.0 0.0 n/a n/a n/a n/a n/a 1 0
Sugar (g) 3.1 5.0 3.0 0.0 0.0 0.0 0.0 0.1 0.0 0.0 n/a 0.0 n/a 0.1 11 2
Theobromine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0 0
Thiamin (mg) 0.1 0.1 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.3 0.0 0.1 0.0 1 0
Threonine (g) 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.6 n/a 0.8 0.0 1 0
Tocopherol, alpha (mg) 2.0 1.9 0.0 0.0 0.0 0.0 0.0 0.2 0.0 0.0 n/a 0.0 n/a 0.1 4 1
Tocopherol, beta n/a 0.1 0.0 n/a n/a 0.0 0.0 0.0 0.0 n/a n/a n/a n/a 0.0 0 0
Tocopherol, delta n/a 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 n/a n/a n/a n/a 0.0 0 0
Tocopherol, gamma n/a 0.2 0.0 n/a n/a 0.0 0.1 0.0 0.0 n/a n/a n/a n/a 0.0 0 0
Total Fat (g) 0.1 0.4 0.1 0.0 0.2 0.0 0.0 0.1 0.0 0.0 1.1 0.0 4.8 0.1 7 1
Trans-monoenoic Fat n/a n/a n/a n/a n/a 0.0 0.0 n/a 0.0 n/a n/a n/a n/a n/a 0 0
TransFatty acids n/a n/a n/a n/a n/a 0.0 0.0 n/a 0.0 n/a n/a n/a n/a n/a 0 0
Tryptophan (g) 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.3 n/a 0.2 0.0 1 0
Tyrosine (g) 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.6 n/a 0.5 0.0 1 0
Valine (g) 0.1 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.9 n/a 0.9 0.0 2 0
Vitamin A, IU (IU) 14,882.0 3,725.9 1.4 0.0 13.3 0.1 1.9 283.2 0.0 46.8 0.0 0.0 89.3 640.2 19,684 3,281
Vitamin A, RAE (mcg) 744.8 186.8 0.0 0.0 0.7 0.0 0.1 14.2 0.0 2.3 0.0 0.0 4.3 32.0 985 164
Vitamin B-12 (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
Vitamin B-6 (mg) 0.2 0.3 0.1 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.2 0.0 2.0 0.0 3 0
Vitamin C (mg) 29.4 152.0 5.2 0.0 0.1 0.0 0.0 0.0 0.0 0.1 0.0 0.0 16.2 10.1 213 36
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 0.0 0.0 0 0
Water (g) 121.0 109.7 62.4 0.0 0.1 0.0 0.1 0.1 0.0 0.0 14.8 473.5 296.4 6.7 1,085 181
Zinc (mg) 0.2 0.3 0.1 0.0 0.1 0.0 0.0 0.0 0.0 0.0 1.4 0.0 4.5 0.1 7 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.

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