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.
3 cups (372g) zucchini |
1 lb (454g) asparagus |
1 (110g) red onions |
1 (119g) red peppers |
2 tablespoons (27g) olive oil |
1 to taste (0g) salt & pepper |
1 to taste (0g) couscous |
10 ounces (286g) instant couscous |
1 tablespoon (6g) lemon zest |
3 tablespoons (44g) fresh lemon juice |
2 tablespoons (27g) olive oil |
2 cups (308g) cherries |
1/2 cup (30g) parsley |
1/4 cup (25g) scallions |
3 ounces (85g) goat cheese |
Total | 1 serving | |
Alanine (g) | 0.2 | 0.6 | 0.0 | 0.0 | 0.0 | n/a | n/a | 1.1 | n/a | n/a | 0.0 | 0.1 | 0.1 | 0.0 | 0.3 | 2 | 0 |
Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Arginine (g) | 0.2 | 0.4 | 0.1 | 0.0 | 0.0 | n/a | n/a | 1.3 | n/a | n/a | 0.0 | 0.1 | 0.0 | 0.0 | 0.5 | 3 | 0 |
Ash (g) | 2.2 | 2.9 | 0.4 | 0.6 | 0.0 | n/a | n/a | 1.8 | 0.0 | 0.1 | 0.0 | 1.5 | 0.7 | 0.2 | 2.5 | 13 | 2 |
Aspartic acid (g) | 0.5 | 2.5 | 0.1 | 0.3 | 0.0 | n/a | n/a | 1.5 | n/a | n/a | 0.0 | 1.8 | 0.1 | 0.0 | 0.9 | 8 | 1 |
Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Calcium (mg) | 59.5 | 104.4 | 25.3 | 8.3 | 0.3 | n/a | n/a | 68.6 | 8.0 | 2.7 | 0.3 | 40.0 | 41.4 | 18.0 | 253.9 | 631 | 105 |
Calories | 63.2 | 99.9 | 44.0 | 36.9 | 238.7 | n/a | n/a | 1,074.3 | 2.8 | 9.7 | 238.7 | 194.0 | 10.8 | 8.0 | 310.1 | 2,331 | 389 |
Calories (kj) | 260.4 | 426.8 | 182.6 | 153.5 | 998.7 | n/a | n/a | 4,494.3 | 11.8 | 40.3 | 998.7 | 810.0 | 45.3 | 33.8 | 1,298.4 | 9,755 | 1,626 |
Carbohydrates (g) | 11.6 | 18.7 | 10.3 | 7.2 | 0.0 | n/a | n/a | 221.2 | 1.0 | 3.1 | 0.0 | 49.3 | 1.9 | 1.8 | 2.2 | 328 | 55 |
Cholesterol (mg) | 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 | 0.0 | 67.3 | 67 | 11 |
Copper (mg) | 0.2 | 0.7 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.7 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.5 | 2 | 0 |
Cystine (g) | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | n/a | 1.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 1 | 0 |
Dietary Fiber (g) | 3.7 | 9.1 | 1.9 | 2.5 | 0.0 | n/a | n/a | 14.3 | 0.6 | 0.1 | 0.0 | 6.5 | 1.0 | 0.7 | 0.0 | 40 | 7 |
Folate (mcg) | 89.3 | 676.5 | 20.9 | 54.7 | 0.0 | n/a | n/a | 57.1 | 0.8 | 8.8 | 0.0 | 12.3 | 45.6 | 16.0 | 1.7 | 984 | 164 |
Folate, DFE (mcg) | 89.3 | 676.5 | 20.9 | 54.7 | 0.0 | n/a | n/a | 57.1 | 0.8 | 8.8 | 0.0 | 12.3 | 45.6 | 16.0 | 1.7 | 984 | 164 |
Folate, food (mcg) | 89.3 | 676.5 | 20.9 | 54.7 | 0.0 | n/a | n/a | 57.1 | 0.8 | 8.8 | 0.0 | 12.3 | 45.6 | 16.0 | 1.7 | 984 | 164 |
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 | 0.0 | 0.0 | 0 | 0 |
Fructose (g) | 5.1 | 3.6 | 1.4 | 2.7 | n/a | n/a | n/a | n/a | n/a | 0.5 | n/a | 16.5 | n/a | n/a | n/a | 30 | 5 |
Galactose (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 1.8 | n/a | n/a | n/a | 2 | 0 |
Glucose (dextrose) (g) | 4.0 | 1.9 | 2.2 | 2.3 | n/a | n/a | n/a | n/a | n/a | 0.4 | n/a | 20.3 | n/a | n/a | n/a | 31 | 5 |
Glutamic acid (g) | 0.5 | 1.2 | 0.3 | 0.3 | 0.0 | n/a | n/a | 13.1 | n/a | n/a | 0.0 | 0.3 | 0.1 | 0.1 | 3.4 | 19 | 3 |
Glycine (g) | 0.2 | 0.5 | 0.0 | 0.0 | 0.0 | n/a | n/a | 1.2 | n/a | n/a | 0.0 | 0.1 | 0.0 | 0.0 | 0.2 | 2 | 0 |
Histidine (g) | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.7 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.5 | 2 | 0 |
Iron (mg) | 1.4 | 4.1 | 0.2 | 0.5 | 0.2 | n/a | n/a | 3.1 | 0.0 | 0.0 | 0.2 | 1.1 | 1.9 | 0.4 | 1.4 | 14 | 2 |
Isoleucine (g) | 0.2 | 0.4 | 0.0 | 0.0 | 0.0 | n/a | n/a | 1.4 | n/a | n/a | 0.0 | 0.1 | 0.0 | 0.0 | 0.8 | 3 | 0 |
Lactose (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
Leucine (g) | 0.3 | 0.6 | 0.0 | 0.0 | 0.0 | n/a | n/a | 2.5 | n/a | n/a | 0.0 | 0.1 | 0.1 | 0.0 | 1.6 | 5 | 1 |
Lysine (g) | 0.2 | 0.5 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.7 | n/a | n/a | 0.0 | 0.1 | 0.1 | 0.0 | 1.3 | 3 | 1 |
Magnesium (mg) | 67.0 | 63.6 | 11.0 | 14.3 | 0.0 | n/a | n/a | 125.7 | 0.9 | 2.7 | 0.0 | 33.9 | 15.0 | 5.0 | 24.7 | 364 | 61 |
Maltose (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.4 | n/a | n/a | n/a | 0 | 0 |
Manganese (mg) | 0.7 | 0.7 | 0.1 | 0.1 | 0.0 | n/a | n/a | 2.2 | n/a | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.1 | 4 | 1 |
Methionine (g) | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.6 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.5 | 1 | 0 |
Monounsaturated Fat (g) | 0.0 | 0.0 | 0.0 | 0.0 | 19.7 | n/a | n/a | 0.3 | 0.0 | 0.0 | 19.7 | 0.1 | 0.1 | 0.0 | 5.8 | 46 | 8 |
Niacin (mg) | 1.7 | 4.9 | 0.1 | 1.2 | 0.0 | n/a | n/a | 10.0 | 0.0 | 0.0 | 0.0 | 0.5 | 0.4 | 0.1 | 1.0 | 20 | 3 |
Pantothenic acid (mg) | 0.8 | 1.0 | 0.1 | 0.4 | 0.0 | n/a | n/a | 3.6 | 0.0 | 0.1 | 0.0 | 0.6 | 0.1 | 0.0 | 0.2 | 7 | 1 |
Phenylalanine (g) | 0.2 | 0.4 | 0.0 | 0.1 | 0.0 | n/a | n/a | 1.8 | n/a | n/a | 0.0 | 0.1 | 0.0 | 0.0 | 0.7 | 3 | 1 |
Phosphorus (mg) | 141.4 | 245.2 | 31.9 | 30.9 | 0.0 | n/a | n/a | 485.7 | 0.7 | 3.5 | 0.0 | 64.7 | 17.4 | 9.3 | 319.5 | 1,350 | 225 |
Phytosterols | n/a | n/a | 16.5 | n/a | 59.7 | n/a | n/a | n/a | 2.1 | n/a | 59.7 | 37.0 | 1.5 | n/a | n/a | 176 | 29 |
Polyunsaturated Fat (g) | 0.3 | 0.5 | 0.0 | 0.1 | 2.8 | n/a | n/a | 0.7 | 0.0 | 0.0 | 2.8 | 0.2 | 0.0 | 0.0 | 0.6 | 8 | 1 |
Potassium (mg) | 970.9 | 1,017.0 | 160.6 | 251.1 | 0.3 | n/a | n/a | 474.3 | 9.6 | 45.6 | 0.3 | 683.8 | 166.2 | 69.0 | 134.6 | 3,983 | 664 |
Proline (g) | 0.1 | 0.3 | 0.0 | 0.0 | 0.0 | n/a | n/a | 4.0 | n/a | n/a | 0.0 | 0.1 | 0.1 | 0.0 | 2.2 | 7 | 1 |
Protein (g) | 4.5 | 10.9 | 1.2 | 1.2 | 0.0 | n/a | n/a | 36.5 | 0.1 | 0.2 | 0.0 | 3.3 | 0.9 | 0.5 | 18.4 | 77 | 13 |
Retinol (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 | 0.0 | 341.7 | 342 | 57 |
Riboflavin (mg) | 0.3 | 0.6 | 0.0 | 0.1 | 0.0 | n/a | n/a | 0.2 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.6 | 2 | 0 |
Saturated Fat (g) | 0.3 | 0.2 | 0.0 | 0.0 | 3.7 | n/a | n/a | 0.3 | 0.0 | 0.0 | 3.7 | 0.1 | 0.0 | 0.0 | 17.6 | 26 | 4 |
Selenium (mcg) | 0.7 | 27.7 | 0.6 | 0.1 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 3.2 | 33 | 5 |
Serine (g) | 0.2 | 0.5 | 0.0 | 0.1 | 0.0 | n/a | n/a | 1.7 | n/a | n/a | 0.0 | 0.1 | 0.0 | 0.0 | 0.7 | 3 | 1 |
Sodium (mg) | 29.8 | 63.6 | 4.4 | 4.8 | 0.5 | n/a | n/a | 28.6 | 0.4 | 0.4 | 0.5 | 0.0 | 16.8 | 4.0 | 438.8 | 593 | 99 |
Starch (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
Sucrose (g) | 0.2 | 0.4 | 1.1 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.2 | n/a | 0.5 | n/a | n/a | n/a | 2 | 0 |
Sugar (g) | 9.3 | 5.9 | 4.7 | 5.0 | 0.0 | n/a | n/a | n/a | 0.3 | 1.1 | 0.0 | 39.5 | 0.3 | 0.6 | 2.2 | 69 | 11 |
Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Thiamin (mg) | 0.2 | 0.7 | 0.1 | 0.1 | 0.0 | n/a | n/a | 0.5 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 2 | 0 |
Threonine (g) | 0.1 | 0.4 | 0.0 | 0.0 | 0.0 | n/a | n/a | 1.0 | n/a | n/a | 0.0 | 0.1 | 0.0 | 0.0 | 0.7 | 2 | 0 |
Tocopherol, alpha (mg) | 0.4 | 6.8 | 0.0 | 1.9 | 3.9 | n/a | n/a | n/a | 0.0 | 0.1 | 3.9 | 0.2 | 0.2 | 0.1 | 0.2 | 18 | 3 |
Tocopherol, beta | n/a | 0.1 | 0.0 | 0.1 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
Tocopherol, delta | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
Tocopherol, gamma | n/a | 1.0 | 0.0 | 0.2 | 0.2 | n/a | n/a | n/a | n/a | n/a | 0.2 | 0.1 | 0.2 | n/a | n/a | 2 | 0 |
Total Fat (g) | 1.2 | 1.0 | 0.1 | 0.4 | 27.0 | n/a | n/a | 1.8 | 0.0 | 0.1 | 27.0 | 0.6 | 0.2 | 0.0 | 25.4 | 85 | 14 |
Trans-monoenoic Fat (g) | 0.0 | n/a | 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 | 0 | 0 |
TransFatty acids (g) | 0.0 | n/a | 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 | 0 | 0 |
Tryptophan (g) | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.5 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 1 | 0 |
Tyrosine (g) | 0.1 | 0.3 | 0.0 | 0.0 | 0.0 | n/a | n/a | 1.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.7 | 2 | 0 |
Valine (g) | 0.2 | 0.6 | 0.0 | 0.0 | 0.0 | n/a | n/a | 1.6 | n/a | n/a | 0.0 | 0.1 | 0.1 | 0.0 | 1.3 | 4 | 1 |
Vitamin A, IU (IU) | 744.0 | 4,567.2 | 2.2 | 3,725.9 | 0.0 | n/a | n/a | 0.0 | 3.0 | 2.7 | 0.0 | 197.1 | 2,527.2 | 249.3 | 1,247.3 | 13,266 | 2,211 |
Vitamin A, RAE (mcg) | 37.2 | 227.0 | 0.0 | 186.8 | 0.0 | n/a | n/a | 0.0 | 0.2 | 0.0 | 0.0 | 9.2 | 126.3 | 12.5 | 346.8 | 946 | 158 |
Vitamin B-12 (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 | 0.0 | 0.2 | 0 | 0 |
Vitamin B-6 (mg) | 0.6 | 0.4 | 0.1 | 0.3 | 0.0 | n/a | n/a | 0.3 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.1 | 2 | 0 |
Vitamin C (mg) | 66.6 | 35.0 | 8.1 | 152.0 | 0.0 | n/a | n/a | 0.0 | 7.7 | 17.1 | 0.0 | 21.6 | 39.9 | 4.7 | 0.0 | 353 | 59 |
Vitamin D (IU) | 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 | 0.0 | 18.7 | 19 | 3 |
Water (g) | 352.6 | 420.5 | 98.0 | 109.7 | 0.0 | n/a | n/a | 24.5 | 4.9 | 40.8 | 0.0 | 253.3 | 26.3 | 22.5 | 38.8 | 1,392 | 232 |
Zinc (mg) | 1.2 | 2.7 | 0.2 | 0.3 | 0.0 | n/a | n/a | 2.4 | 0.0 | 0.0 | 0.0 | 0.2 | 0.3 | 0.1 | 0.6 | 8 | 1 |
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