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 (173g) couscous |
2 (246g) fresh tomatoes |
1 large (150g) onions |
1 large (164g) bell peppers |
2 (90g) green chilies |
1 teaspoon (2g) cumin powder |
1 teaspoon (2g) mustard powder |
6 teaspoons (30g) yoghurt |
1 1/2 cups (356g) boiling water |
2 teaspoons (9g) olive oil |
2 tablespoons (6g) dried oregano |
1 1/2 teaspoons (9g) salt |
Total | 1 serving | |
| Alanine (g) | 0.6 | 0.1 | 0.0 | 0.1 | 0.1 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Alcohol | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Arginine (g) | 0.8 | 0.1 | 0.2 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Ash (g) | 1.1 | 1.2 | 0.5 | 0.7 | 0.5 | 0.2 | 0.1 | 0.2 | 0.4 | 0.0 | 0.5 | 9.0 | 14 | 5 |
| Aspartic acid (g) | 0.9 | 0.3 | 0.1 | 0.3 | 0.3 | n/a | 0.0 | 0.1 | n/a | 0.0 | 0.1 | 0.0 | 2 | 1 |
| Caffeine | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Calcium (mg) | 41.5 | 24.6 | 34.5 | 16.4 | 16.2 | 19.6 | 5.3 | 36.5 | 10.7 | 0.1 | 95.8 | 2.2 | 303 | 101 |
| Calories | 650.5 | 44.3 | 60.0 | 32.8 | 36.0 | 7.9 | 10.2 | 18.4 | 0.0 | 79.6 | 15.9 | 0.0 | 955 | 318 |
| Calories (kj) | 2,721.3 | 182.0 | 249.0 | 137.8 | 150.3 | 32.9 | 42.5 | 77.5 | 0.0 | 332.9 | 66.4 | 0.0 | 3,993 | 1,331 |
| Carbohydrates (g) | 134.0 | 9.6 | 14.0 | 7.6 | 8.5 | 0.9 | 0.6 | 1.4 | 0.0 | 0.0 | 4.1 | 0.0 | 181 | 60 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 3.9 | 0.0 | 0.0 | 0.0 | 0.0 | 4 | 1 |
| Copper (mg) | 0.4 | 0.1 | 0.1 | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Cystine (g) | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Dietary Fiber (g) | 8.7 | 3.0 | 2.6 | 2.8 | 1.4 | 0.2 | 0.2 | 0.0 | 0.0 | 0.0 | 2.6 | 0.0 | 21 | 7 |
| Folate (mcg) | 34.6 | 36.9 | 28.5 | 16.4 | 20.7 | 0.2 | 3.2 | 2.1 | 0.0 | 0.0 | 14.2 | 0.0 | 157 | 52 |
| Folate, DFE (mcg) | 34.6 | 36.9 | 28.5 | 16.4 | 20.7 | 0.2 | 3.2 | 2.1 | 0.0 | 0.0 | 14.2 | 0.0 | 157 | 52 |
| Folate, food (mcg) | 34.6 | 36.9 | 28.5 | 16.4 | 20.7 | 0.2 | 3.2 | 2.1 | 0.0 | 0.0 | 14.2 | 0.0 | 157 | 52 |
| 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 |
| Fructose | n/a | 3.4 | 1.9 | 1.8 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.1 | n/a | 7 | 2 |
| Galactose | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | 3.1 | 3.0 | 1.9 | n/a | n/a | 0.1 | n/a | n/a | n/a | 0.1 | n/a | 8 | 3 |
| Glutamic acid (g) | 8.0 | 1.1 | 0.4 | 0.3 | 0.2 | n/a | 0.1 | 0.2 | n/a | 0.0 | 0.1 | 0.0 | 10 | 3 |
| Glycine (g) | 0.7 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Histidine (g) | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Hydroxyproline | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Iron (mg) | 1.9 | 0.7 | 0.3 | 0.6 | 1.1 | 1.4 | 0.2 | 0.0 | 0.0 | 0.1 | 2.2 | 0.0 | 8 | 3 |
| Isoleucine (g) | 0.9 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Lactose | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Leucine (g) | 1.5 | 0.1 | 0.0 | 0.1 | 0.1 | n/a | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 2 | 1 |
| Lysine (g) | 0.4 | 0.1 | 0.1 | 0.1 | 0.1 | n/a | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Magnesium (mg) | 76.1 | 27.1 | 15.0 | 16.4 | 22.5 | 7.7 | 7.4 | 3.6 | 3.6 | 0.0 | 16.2 | 0.1 | 196 | 65 |
| Maltose | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Manganese (mg) | 1.3 | 0.3 | 0.2 | 0.2 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | 3 | 1 |
| Methionine (g) | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Monounsaturated Fat (g) | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.3 | 0.5 | 0.3 | 0.0 | 6.6 | 0.0 | 0.0 | 8 | 3 |
| Niacin (mg) | 6.0 | 1.5 | 0.2 | 0.8 | 0.9 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | 10 | 3 |
| Pantothenic acid (mg) | 2.2 | 0.2 | 0.2 | 0.2 | 0.1 | n/a | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 3 | 1 |
| Phenylalanine (g) | 1.1 | 0.1 | 0.0 | 0.2 | 0.1 | n/a | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Phosphorus (mg) | 294.1 | 59.0 | 43.5 | 32.8 | 41.4 | 10.5 | 16.6 | 28.7 | 0.0 | 0.0 | 8.9 | 0.0 | 535 | 178 |
| Phytosterols | n/a | 17.2 | 22.5 | 14.8 | n/a | 1.4 | 2.4 | n/a | n/a | 19.9 | 12.2 | 0.0 | 90 | 30 |
| Polyunsaturated Fat (g) | 0.4 | 0.2 | 0.0 | 0.1 | 0.1 | 0.1 | 0.2 | 0.0 | 0.0 | 0.9 | 0.1 | 0.0 | 2 | 1 |
| Potassium (mg) | 287.2 | 583.0 | 219.0 | 287.0 | 306.0 | 37.5 | 14.8 | 46.8 | 3.6 | 0.1 | 75.6 | 0.7 | 1,861 | 620 |
| Proline (g) | 2.4 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.1 | 0.1 | n/a | 0.0 | 0.1 | 0.0 | 3 | 1 |
| Protein (g) | 22.1 | 2.2 | 1.7 | 1.4 | 1.8 | 0.4 | 0.5 | 1.0 | 0.0 | 0.0 | 0.5 | 0.0 | 32 | 11 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 8.1 | 0.0 | 0.0 | 0.0 | 0.0 | 8 | 3 |
| Riboflavin (mg) | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Saturated Fat (g) | 0.2 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.6 | 0.0 | 1.2 | 0.1 | 0.0 | 2 | 1 |
| Selenium | n/a | 0.0 | 0.8 | 0.0 | 0.5 | 0.1 | 4.2 | 0.7 | 0.0 | 0.0 | 0.3 | 0.0 | 6 | 2 |
| Serine (g) | 1.0 | 0.1 | 0.0 | 0.1 | 0.1 | n/a | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Sodium (mg) | 17.3 | 12.3 | 6.0 | 4.9 | 6.3 | 3.5 | 0.3 | 13.9 | 10.7 | 0.2 | 1.5 | 3,488.2 | 3,565 | 1,188 |
| Starch | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Sucrose | n/a | 0.0 | 1.5 | 0.2 | n/a | n/a | 0.1 | n/a | n/a | n/a | 0.1 | n/a | 2 | 1 |
| Sugar | n/a | 6.5 | 6.4 | 3.9 | 4.6 | 0.0 | 0.1 | 1.4 | 0.0 | 0.0 | 0.2 | 0.0 | 23 | 8 |
| Theobromine | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.3 | 0.1 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Threonine (g) | 0.6 | 0.1 | 0.0 | 0.1 | 0.1 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Tocopherol, alpha | n/a | 1.3 | 0.0 | 0.6 | 0.6 | 0.1 | 0.1 | 0.0 | 0.0 | 1.3 | 1.1 | 0.0 | 5 | 2 |
| Tocopherol, beta | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
| Tocopherol, delta | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.1 | n/a | 0 | 0 |
| Tocopherol, gamma | n/a | 0.3 | 0.0 | 0.0 | n/a | n/a | 0.4 | n/a | n/a | 0.1 | 1.5 | n/a | 2 | 1 |
| Total Fat (g) | 1.1 | 0.5 | 0.2 | 0.3 | 0.2 | 0.5 | 0.7 | 1.0 | 0.0 | 9.0 | 0.3 | 0.0 | 14 | 5 |
| Trans-monoenoic Fat | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
| TransFatty acids | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Tryptophan (g) | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Tyrosine (g) | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Valine (g) | 0.9 | 0.0 | 0.0 | 0.1 | 0.1 | n/a | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Vitamin A, IU (IU) | 0.0 | 2,049.2 | 3.0 | 606.8 | 1,061.1 | 26.7 | 0.6 | 29.9 | 0.0 | 0.0 | 102.1 | 0.0 | 3,879 | 1,293 |
| Vitamin A, RAE (mcg) | 0.0 | 103.3 | 0.0 | 29.5 | 53.1 | 1.3 | 0.0 | 8.1 | 0.0 | 0.0 | 5.1 | 0.0 | 201 | 67 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Vitamin B-6 (mg) | 0.2 | 0.2 | 0.2 | 0.4 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 1 | 0 |
| Vitamin C (mg) | 0.0 | 33.7 | 11.1 | 131.9 | 218.3 | 0.2 | 0.1 | 0.2 | 0.0 | 0.0 | 0.1 | 0.0 | 396 | 132 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Water (g) | 14.8 | 232.5 | 133.7 | 154.0 | 79.0 | 0.2 | 0.1 | 26.5 | 355.1 | 0.0 | 0.6 | 0.0 | 996 | 332 |
| Zinc (mg) | 1.4 | 0.4 | 0.3 | 0.2 | 0.3 | 0.1 | 0.1 | 0.2 | 0.0 | 0.0 | 0.2 | 0.0 | 3 | 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.