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.
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1 1/2 cups (260g) couscous |
1 1/2 cups (0g) vegetable stock |
1/4 teaspoon (1g) cumin |
1/4 teaspoon (0g) coriander |
1/4 teaspoon (1g) turmeric |
1/4 teaspoon (1g) black pepper |
1/4 teaspoon (0g) oregano |
1/4 cup (4g) cilantro |
3 (186g) roma tomatoes |
3 (9g) garlic cloves |
1/4 (28g) red onions |
1 (61g) carrots |
1/2 cup (83g) frozen corn |
1/2 cup (67g) frozen peas |
1/2 (101g) avocados |
1/2 cup (120g) canned chick-peas |
1/2 cup (120g) canned black beans |
1/2 cup (57g) cheddar cheese |
Total | 1 serving | |
| Alanine (g) | 1.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | 0.1 | 0.2 | 0.2 | 0.1 | 0.3 | 0.3 | 0.4 | 3 | 0 |
| Alcohol | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0 | 0 |
| Arginine (g) | 1.2 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.0 | 0.1 | 0.1 | 0.3 | 0.1 | 0.6 | 0.4 | 0.5 | 3 | 1 |
| Ash (g) | 1.6 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.9 | 0.1 | 0.1 | 0.6 | 0.4 | 0.5 | 1.6 | 1.9 | 1.8 | 2.2 | 12 | 2 |
| Aspartic acid (g) | 1.4 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.3 | 0.0 | 0.0 | 0.1 | 0.2 | 0.3 | 0.2 | 0.7 | 0.9 | 0.9 | 5 | 1 |
| Beta-sitosterol | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.1 | n/a | n/a | n/a | n/a | n/a | n/a | 76.4 | n/a | n/a | n/a | 76 | 13 |
| Caffeine | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0 | 0 |
| Calcium (mg) | 62.3 | n/a | 4.9 | 0.1 | 1.0 | 2.5 | 1.3 | 2.7 | 18.6 | 16.3 | 6.3 | 20.1 | 3.3 | 14.7 | 12.1 | 38.4 | 42.0 | 407.4 | 654 | 109 |
| Calories | 975.7 | n/a | 2.0 | 0.0 | 1.9 | 1.4 | 0.2 | 0.9 | 33.5 | 13.4 | 11.0 | 25.0 | 72.6 | 51.6 | 160.8 | 142.8 | 109.2 | 227.7 | 1,830 | 305 |
| Calories (kj) | 4,081.9 | n/a | 8.2 | 0.1 | 8.1 | 6.0 | 0.9 | 3.8 | 137.6 | 56.1 | 45.7 | 105.5 | 304.4 | 215.7 | 673.4 | 596.4 | 457.2 | 951.5 | 7,653 | 1,275 |
| Campesterol | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 5.0 | n/a | n/a | n/a | 5 | 1 |
| Carbohydrates (g) | 200.9 | n/a | 0.2 | 0.0 | 0.4 | 0.4 | 0.1 | 0.1 | 7.2 | 3.0 | 2.6 | 5.8 | 17.2 | 9.1 | 8.6 | 27.1 | 19.9 | 0.7 | 303 | 51 |
| Cholesterol (mg) | 0.0 | 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 | 0.0 | 0.0 | 0.0 | 59.3 | 59 | 10 |
| Copper (mg) | 0.6 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.2 | 0.2 | 0.2 | 0.0 | 2 | 0 |
| Cystine (g) | 0.9 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.1 | 1 | 0 |
| Dietary Fiber (g) | 13.0 | n/a | 0.1 | 0.0 | 0.1 | 0.1 | 0.0 | 0.1 | 2.2 | 0.2 | 0.5 | 1.7 | 2.0 | 3.0 | 6.7 | 5.3 | 8.3 | 0.0 | 43 | 7 |
| Folate (mcg) | 51.9 | n/a | 0.1 | 0.0 | 0.2 | 0.1 | 0.2 | 2.5 | 27.9 | 0.3 | 5.2 | 11.6 | 29.7 | 35.5 | 81.4 | 80.4 | 73.2 | 10.2 | 410 | 68 |
| Folate, DFE (mcg) | 51.9 | n/a | 0.1 | 0.0 | 0.2 | 0.1 | 0.2 | 2.5 | 27.9 | 0.3 | 5.2 | 11.6 | 29.7 | 35.5 | 81.4 | 80.4 | 73.2 | 10.2 | 410 | 68 |
| Folate, food (mcg) | 51.9 | n/a | 0.1 | 0.0 | 0.2 | 0.1 | 0.2 | 2.5 | 27.9 | 0.3 | 5.2 | 11.6 | 29.7 | 35.5 | 81.4 | 80.4 | 73.2 | 10.2 | 410 | 68 |
| Folic acid (mcg) | 0.0 | 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 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Fructose | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 2.5 | n/a | 0.4 | 0.3 | n/a | 0.2 | 0.1 | n/a | n/a | n/a | 4 | 1 |
| Galactose | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.1 | n/a | n/a | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 2.3 | n/a | 0.5 | 0.4 | n/a | 0.1 | 0.4 | n/a | n/a | n/a | 4 | 1 |
| Glutamic acid (g) | 11.9 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.8 | 0.1 | 0.1 | 0.2 | 0.5 | 0.5 | 0.3 | 1.0 | 1.1 | 3.4 | 20 | 3 |
| Glycine (g) | 1.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.1 | 0.2 | 0.3 | 0.2 | 2 | 0 |
| Histidine (g) | 0.7 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.2 | 0.2 | 0.5 | 2 | 0 |
| Hydroxyproline | 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 | n/a | n/a | 0 | 0 |
| Iron (mg) | 2.8 | n/a | 0.3 | 0.0 | 0.2 | 0.1 | 0.0 | 0.1 | 0.5 | 0.2 | 0.1 | 0.2 | 0.3 | 1.0 | 0.6 | 1.6 | 2.3 | 0.4 | 11 | 2 |
| Isoleucine (g) | 1.3 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.1 | 0.3 | 0.3 | 0.9 | 3 | 1 |
| Lactose | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.1 | 0 | 0 |
| Leucine (g) | 2.3 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.3 | 0.2 | 0.1 | 0.4 | 0.6 | 1.3 | 5 | 1 |
| Lysine (g) | 0.6 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | 0.1 | 0.1 | 0.2 | 0.1 | 0.4 | 0.5 | 1.2 | 3 | 1 |
| Magnesium (mg) | 114.2 | n/a | 1.9 | 0.0 | 1.1 | 1.0 | 0.2 | 1.0 | 20.5 | 2.3 | 2.8 | 7.3 | 14.9 | 17.4 | 29.1 | 34.8 | 42.0 | 15.8 | 306 | 51 |
| Maltose | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.1 | 0.0 | n/a | n/a | 0.1 | 0 | 0 |
| Manganese (mg) | 2.0 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.2 | 0.2 | 0.0 | 0.1 | 0.1 | 0.2 | 0.1 | 0.7 | 0.3 | 0.0 | 4 | 1 |
| Methionine (g) | 0.5 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.1 | 0.1 | 0.4 | 1 | 0 |
| Monounsaturated Fat (g) | 0.2 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 9.8 | 0.3 | 0.0 | 5.3 | 16 | 3 |
| Niacin (mg) | 9.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.1 | 0.1 | 0.0 | 0.6 | 1.4 | 1.2 | 1.7 | 0.2 | 0.7 | 0.0 | 16 | 3 |
| Pantothenic acid (mg) | 3.2 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.2 | 0.1 | 0.0 | 0.2 | 0.2 | 0.4 | 1.4 | 0.4 | 0.2 | 0.2 | 6 | 1 |
| Phenylalanine (g) | 1.6 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.1 | 0.3 | 0.4 | 0.7 | 4 | 1 |
| Phosphorus (mg) | 441.2 | n/a | 2.6 | 0.0 | 1.5 | 0.9 | 0.1 | 1.9 | 44.6 | 13.8 | 8.0 | 21.4 | 56.9 | 54.9 | 52.3 | 108.0 | 129.6 | 289.3 | 1,227 | 204 |
| Phytosterols | n/a | n/a | 0.4 | 0.0 | 0.5 | 0.5 | 0.2 | 0.2 | 13.0 | n/a | 4.1 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 19 | 3 |
| Polyunsaturated Fat (g) | 0.7 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.1 | 0.3 | 0.1 | 1.8 | 0.6 | 0.2 | 0.5 | 4 | 1 |
| Potassium (mg) | 430.8 | n/a | 9.4 | 0.4 | 13.9 | 7.6 | 1.1 | 20.8 | 440.8 | 36.1 | 40.2 | 195.2 | 173.3 | 102.5 | 487.4 | 206.4 | 369.6 | 55.4 | 2,591 | 432 |
| Proline (g) | 3.6 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.1 | 0.1 | 0.2 | 0.3 | 1.6 | 6 | 1 |
| Protein (g) | 33.1 | n/a | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 1.6 | 0.6 | 0.3 | 0.6 | 2.5 | 3.5 | 2.0 | 5.9 | 7.2 | 14.1 | 72 | 12 |
| Retinol (mcg) | 0.0 | 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 | 0.0 | 0.0 | 0.0 | 145.8 | 146 | 24 |
| Riboflavin (mg) | 0.2 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 0.1 | 0.2 | 1 | 0 |
| Saturated Fat (g) | 0.3 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 2.1 | 0.1 | 0.1 | 11.9 | 15 | 2 |
| Selenium | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.3 | 0.1 | 0.1 | 0.6 | 1.3 | 0.4 | 3.4 | 1.6 | 7.9 | 17 | 3 |
| Serine (g) | 1.6 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.1 | 0.3 | 0.4 | 0.8 | 4 | 1 |
| Sodium (mg) | 26.0 | n/a | 0.9 | 0.0 | 0.2 | 0.1 | 0.0 | 1.8 | 9.3 | 1.5 | 1.1 | 42.1 | 2.5 | 72.4 | 7.0 | 358.8 | 460.8 | 350.9 | 1,335 | 223 |
| Starch | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.9 | n/a | 2.8 | 0.1 | n/a | n/a | n/a | 4 | 1 |
| Stigmasterol | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.1 | n/a | n/a | n/a | n/a | n/a | n/a | 2.0 | n/a | n/a | n/a | 2 | 0 |
| Sucrose | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.3 | 2.2 | n/a | 3.1 | 0.1 | n/a | n/a | 0.1 | 6 | 1 |
| Sugar | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 4.9 | 0.1 | 1.2 | 2.9 | n/a | 3.4 | 0.7 | n/a | n/a | 0.3 | 13 | 2 |
| Theobromine | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.4 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.2 | 0.1 | 0.0 | 0.2 | 0.0 | 1 | 0 |
| Threonine (g) | 0.9 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | 0.1 | 0.1 | 0.1 | 0.1 | 0.2 | 0.3 | 0.5 | 2 | 0 |
| Tocopherol, alpha | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 1.0 | 0.0 | 0.0 | 0.4 | n/a | 0.0 | 2.1 | n/a | n/a | 0.2 | 4 | 1 |
| Tocopherol, beta | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.1 | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, delta | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0 | 0 |
| Tocopherol, gamma | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.2 | n/a | 0.0 | 0.0 | n/a | 0.5 | 0.3 | n/a | n/a | 0.0 | 1 | 0 |
| Total Fat (g) | 1.7 | n/a | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.4 | 0.0 | 0.0 | 0.1 | 0.6 | 0.3 | 14.7 | 1.4 | 0.3 | 18.7 | 39 | 6 |
| Trans-monoenoic Fat | 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 | n/a | n/a | 0 | 0 |
| TransFatty acids | 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 | n/a | n/a | n/a | n/a | 0 | 0 |
| Tryptophan (g) | 0.4 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.2 | 1 | 0 |
| Tyrosine (g) | 0.9 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.1 | 0.2 | 0.7 | 2 | 0 |
| Valine (g) | 1.4 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.2 | 0.1 | 0.2 | 0.4 | 0.9 | 3 | 1 |
| Vitamin A, IU (IU) | 0.0 | n/a | 6.7 | 5.4 | 0.0 | 3.1 | 1.4 | 269.9 | 1,549.4 | 0.8 | 0.6 | 10,190.7 | 0.0 | 1,378.9 | 146.7 | 25.2 | 4.8 | 566.1 | 14,150 | 2,358 |
| Vitamin A, RAE (mcg) | 0.0 | n/a | 0.3 | 0.3 | 0.0 | 0.2 | 0.1 | 13.5 | 78.1 | 0.0 | 0.0 | 509.4 | 0.0 | 69.0 | 7.0 | 1.2 | 0.0 | 149.7 | 829 | 138 |
| Vitamin B-12 (mcg) | 0.0 | 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 | 0.0 | 0.0 | 0.0 | 0.5 | 0 | 0 |
| Vitamin B-6 (mg) | 0.3 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.1 | 0.1 | 0.1 | 0.3 | 0.6 | 0.1 | 0.0 | 2 | 0 |
| Vitamin C (mg) | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 1.1 | 25.5 | 2.8 | 2.0 | 3.6 | 5.3 | 12.1 | 10.1 | 4.6 | 3.2 | 0.0 | 70 | 12 |
| Vitamin D (IU) | 0.0 | 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 | 0.0 | 0.0 | 0.0 | 13.6 | 14 | 2 |
| Water (g) | 22.2 | n/a | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 3.7 | 175.8 | 5.3 | 24.5 | 53.9 | 61.8 | 53.6 | 73.6 | 83.6 | 90.8 | 20.8 | 670 | 112 |
| Zinc (mg) | 2.2 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.1 | 0.0 | 0.1 | 0.3 | 0.5 | 0.6 | 1.3 | 0.6 | 1.8 | 8 | 1 |
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