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.
|
75 g (75g) couscous |
75 ml (75g) hot water |
8 (57g) dates |
1/2 (0g) vegetable stock cubes |
400 g (400g) red kidney beans |
2 tablespoons (29g) fresh lime juice |
1 teaspoon (5g) lemon juice |
1/4 teaspoon (1g) chili powder |
1/2 teaspoon (1g) ground cardamom |
1/2 teaspoon (1g) sweet paprika |
1 (3g) garlic cloves |
1 (110g) small onion |
1 tablespoon (14g) olive oil |
1 to taste (0g) salt and pepper |
50 g (50g) breadcrumbs |
4 tablespoons (31g) flour |
2 tablespoons (27g) olive oil |
Total | 1 serving | |
| Alanine (g) | 0.3 | n/a | 0.0 | n/a | 1.5 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.2 | 0.1 | 0.0 | 2 | 0 |
| Alcohol | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Arginine (g) | 0.4 | n/a | 0.1 | n/a | 2.1 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.3 | 0.1 | 0.0 | 3 | 1 |
| Ash (g) | 0.5 | 0.1 | 0.9 | n/a | 4.4 | 0.1 | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 0.4 | 0.0 | n/a | 1.4 | 0.1 | 0.0 | 8 | 1 |
| Aspartic acid (g) | 0.4 | n/a | 0.1 | n/a | 4.2 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.4 | 0.1 | 0.0 | 5 | 1 |
| Caffeine | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Calcium (mg) | 18.0 | 2.3 | 22.2 | n/a | 112.0 | 4.1 | 0.3 | 2.2 | 3.8 | 2.6 | 5.4 | 25.3 | 0.1 | n/a | 91.5 | 4.7 | 0.3 | 295 | 49 |
| Calories | 282.0 | 0.0 | 160.2 | n/a | 508.0 | 7.3 | 1.1 | 1.9 | 3.1 | 3.2 | 4.5 | 44.0 | 119.3 | n/a | 197.5 | 113.8 | 238.7 | 1,685 | 281 |
| Calories (kj) | 1,179.7 | 0.0 | 669.1 | n/a | 2,128.0 | 30.2 | 4.6 | 8.0 | 13.0 | 13.6 | 18.7 | 182.6 | 499.4 | n/a | 826.5 | 475.9 | 998.7 | 7,048 | 1,175 |
| Carbohydrates (g) | 58.1 | 0.0 | 42.6 | n/a | 91.2 | 2.4 | 0.4 | 0.3 | 0.7 | 0.6 | 1.0 | 10.3 | 0.0 | n/a | 36.0 | 23.8 | 0.0 | 267 | 45 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Copper (mg) | 0.2 | 0.0 | 0.1 | n/a | 1.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | 2 | 0 |
| Cystine (g) | 0.3 | n/a | 0.0 | n/a | 0.4 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.1 | 0.0 | 1 | 0 |
| Dietary Fiber (g) | 3.7 | 0.0 | 4.5 | n/a | 29.6 | 0.1 | 0.0 | 0.2 | 0.3 | 0.4 | 0.1 | 1.9 | 0.0 | n/a | 2.2 | 0.8 | 0.0 | 44 | 7 |
| Folate (mcg) | 15.0 | 0.0 | 10.8 | n/a | 520.0 | 2.9 | 1.0 | 0.2 | n/a | 0.6 | 0.1 | 20.9 | 0.0 | n/a | 53.5 | 57.2 | 0.0 | 682 | 114 |
| Folate, DFE (mcg) | 15.0 | 0.0 | 10.8 | n/a | 520.0 | 2.9 | 1.0 | 0.2 | n/a | 0.6 | 0.1 | 20.9 | 0.0 | n/a | 82.0 | 90.9 | 0.0 | 744 | 124 |
| Folate, food (mcg) | 15.0 | 0.0 | 10.8 | n/a | 520.0 | 2.9 | 1.0 | 0.2 | n/a | 0.6 | 0.1 | 20.9 | 0.0 | n/a | 12.5 | 9.1 | 0.0 | 593 | 99 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 41.0 | 48.1 | 0.0 | 89 | 15 |
| Fructose | n/a | n/a | 11.1 | n/a | n/a | 0.2 | 0.1 | 0.0 | n/a | 0.1 | n/a | 1.4 | n/a | n/a | 1.2 | n/a | n/a | 14 | 2 |
| Galactose | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | n/a | 11.3 | n/a | n/a | 0.2 | 0.1 | 0.0 | n/a | 0.0 | n/a | 2.2 | n/a | n/a | 0.9 | n/a | n/a | 15 | 2 |
| Glutamic acid (g) | 3.4 | n/a | 0.2 | n/a | 5.3 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.3 | 0.0 | n/a | 2.1 | 1.1 | 0.0 | 12 | 2 |
| Glycine (g) | 0.3 | n/a | 0.1 | n/a | 1.4 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.2 | 0.1 | 0.0 | 2 | 0 |
| Histidine (g) | 0.2 | n/a | 0.0 | n/a | 1.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.1 | 0.0 | 1 | 0 |
| Hydroxyproline | 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 | n/a | n/a | n/a | n/a | 0 | 0 |
| Iron (mg) | 0.8 | 0.0 | 0.6 | n/a | 11.8 | 0.0 | 0.0 | 0.1 | 0.1 | 0.2 | 0.1 | 0.2 | 0.1 | n/a | 2.4 | 1.5 | 0.2 | 18 | 3 |
| Isoleucine (g) | 0.4 | n/a | 0.0 | n/a | 1.5 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.3 | 0.1 | 0.0 | 2 | 0 |
| Lactose | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Leucine (g) | 0.7 | n/a | 0.0 | n/a | 2.8 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.5 | 0.2 | 0.0 | 4 | 1 |
| Lysine (g) | 0.2 | n/a | 0.0 | n/a | 2.4 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.2 | 0.1 | 0.0 | 3 | 0 |
| Magnesium (mg) | 33.0 | 0.8 | 24.4 | n/a | 180.0 | 2.3 | 0.3 | 1.0 | 2.3 | 2.0 | 0.8 | 11.0 | 0.0 | n/a | 21.5 | 6.9 | 0.0 | 286 | 48 |
| Maltose | n/a | n/a | 0.1 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 1.0 | n/a | n/a | 1 | 0 |
| Manganese (mg) | 0.6 | 0.0 | 0.1 | n/a | 1.9 | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | 0.1 | 0.1 | 0.0 | n/a | 0.5 | 0.2 | 0.0 | 4 | 1 |
| Methionine (g) | 0.1 | n/a | 0.0 | n/a | 0.5 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.1 | 0.0 | 1 | 0 |
| Monounsaturated Fat (g) | 0.1 | 0.0 | 0.0 | n/a | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 9.8 | n/a | 0.5 | 0.0 | 19.7 | 30 | 5 |
| Niacin (mg) | 2.6 | 0.0 | 0.7 | n/a | 2.3 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | n/a | 3.3 | 1.8 | 0.0 | 11 | 2 |
| Pantothenic acid (mg) | 0.9 | 0.0 | 0.3 | n/a | 0.9 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.3 | 0.1 | 0.0 | 3 | 0 |
| Phenylalanine (g) | 0.5 | n/a | 0.0 | n/a | 1.9 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.3 | 0.2 | 0.0 | 3 | 0 |
| Phosphorus (mg) | 127.5 | 0.0 | 35.2 | n/a | 568.0 | 4.1 | 0.4 | 2.0 | 1.8 | 3.6 | 4.6 | 31.9 | 0.0 | n/a | 82.5 | 33.8 | 0.0 | 895 | 149 |
| Phytosterols | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.6 | 0.5 | 2.0 | n/a | 16.5 | 29.8 | n/a | 4.0 | n/a | 59.7 | 113 | 19 |
| Polyunsaturated Fat (g) | 0.2 | 0.0 | 0.0 | n/a | 1.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 1.4 | n/a | 1.0 | 0.1 | 2.8 | 7 | 1 |
| Potassium (mg) | 124.5 | 0.8 | 372.6 | n/a | 1,612.0 | 34.0 | 5.2 | 13.2 | 11.2 | 26.2 | 12.0 | 160.6 | 0.1 | n/a | 98.0 | 33.4 | 0.3 | 2,504 | 417 |
| Proline (g) | 1.1 | n/a | 0.1 | n/a | 1.5 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.7 | 0.4 | 0.0 | 4 | 1 |
| Protein (g) | 9.6 | 0.0 | 1.4 | n/a | 34.7 | 0.1 | 0.0 | 0.1 | 0.1 | 0.2 | 0.2 | 1.2 | 0.0 | n/a | 6.7 | 3.2 | 0.0 | 57 | 10 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Riboflavin (mg) | 0.1 | 0.0 | 0.0 | n/a | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.2 | 0.2 | 0.0 | 1 | 0 |
| Saturated Fat (g) | 0.1 | 0.0 | 0.0 | n/a | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.9 | n/a | 0.6 | 0.0 | 3.7 | 7 | 1 |
| Selenium | n/a | 0.0 | 1.7 | n/a | 4.8 | 0.0 | 0.0 | 0.1 | n/a | 0.1 | 0.4 | 0.6 | 0.0 | n/a | 12.6 | 10.6 | 0.0 | 31 | 5 |
| Serine (g) | 0.5 | n/a | 0.0 | n/a | 1.9 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.3 | 0.2 | 0.0 | 3 | 0 |
| Sodium (mg) | 7.5 | 2.3 | 1.1 | n/a | 8.0 | 0.6 | 0.1 | 11.1 | 0.2 | 0.8 | 0.5 | 4.4 | 0.3 | n/a | 366.0 | 0.6 | 0.5 | 404 | 67 |
| Starch | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 29.8 | n/a | n/a | 30 | 5 |
| Sucrose | n/a | n/a | 13.5 | n/a | n/a | 0.1 | 0.0 | 0.0 | n/a | 0.0 | n/a | 1.1 | n/a | n/a | 0.0 | n/a | n/a | 15 | 2 |
| Sugar | n/a | 0.0 | 36.0 | n/a | 1.3 | 0.5 | 0.1 | 0.0 | n/a | 0.1 | 0.0 | 4.7 | 0.0 | n/a | 3.1 | 0.1 | 0.0 | 46 | 8 |
| Theobromine | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.1 | 0.0 | 0.0 | n/a | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.5 | 0.2 | 0.0 | 2 | 0 |
| Threonine (g) | 0.3 | n/a | 0.0 | n/a | 1.5 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.2 | 0.1 | 0.0 | 2 | 0 |
| Tocopherol, alpha | n/a | 0.0 | 0.0 | n/a | 0.1 | 0.1 | 0.0 | 0.3 | n/a | 0.3 | 0.0 | 0.0 | 1.9 | n/a | 0.0 | 0.0 | 3.9 | 7 | 1 |
| Tocopherol, beta | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Tocopherol, delta | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | 0 | 0 |
| Tocopherol, gamma | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.1 | n/a | 0.4 | 0.1 | 0.2 | 1 | 0 |
| Total Fat (g) | 0.5 | 0.0 | 0.2 | n/a | 2.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 0.1 | 13.5 | n/a | 2.6 | 0.3 | 27.0 | 47 | 8 |
| Trans-monoenoic Fat | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| TransFatty acids | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tryptophan (g) | 0.1 | n/a | 0.0 | n/a | 0.4 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | 1 | 0 |
| Tyrosine (g) | 0.3 | n/a | 0.0 | n/a | 1.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.2 | 0.1 | 0.0 | 2 | 0 |
| Valine (g) | 0.4 | n/a | 0.0 | n/a | 1.8 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.3 | 0.1 | 0.0 | 3 | 0 |
| Vitamin A, IU (IU) | 0.0 | 0.0 | 5.7 | n/a | 0.0 | 14.5 | 0.3 | 200.1 | 0.0 | 566.4 | 0.3 | 2.2 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 790 | 132 |
| Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.6 | 0.0 | 10.0 | 0.0 | 28.3 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 39 | 6 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.2 | 0.0 | 0.0 | 0 | 0 |
| Vitamin B-6 (mg) | 0.1 | 0.0 | 0.1 | n/a | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | 1 | 0 |
| Vitamin C (mg) | 0.0 | 0.0 | 0.2 | n/a | 4.8 | 8.7 | 2.0 | 0.0 | 0.2 | 0.0 | 0.9 | 8.1 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 25 | 4 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Water (g) | 6.4 | 75.0 | 11.7 | n/a | 267.8 | 26.4 | 4.7 | 0.1 | 0.1 | 0.1 | 1.8 | 98.0 | 0.0 | n/a | 3.3 | 3.7 | 0.0 | 499 | 83 |
| Zinc (mg) | 0.6 | 0.0 | 0.2 | n/a | 4.3 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.2 | 0.0 | n/a | 0.7 | 0.2 | 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.