Nutritional Facts: Moroccan Cousous in the Fez Style

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 (200g)
dried garbanzo beans
4 cups (692g)
couscous
4 (1,076g)
lamb shanks
1/2 cup (114g)
butter
4 tablespoons (54g)
vegetable oil
1 to taste (0g)
salt
1 tablespoon (9g)
black peppercorns
1 pinch (0g)
saffron
1/2 teaspoon (1g)
turmeric
1/2 teaspoon (1g)
ginger
1/4 teaspoon (1g)
nutmeg
2 (2g)
cinnamon sticks
3 (330g)
onions
6 (13g)
fresh cilantro stems
6 (738g)
tomatoes
1 lb (454g)
carrots
1 lb (454g)
turnips
1 (92g)
quinces
1/2 lb (228g)
butternut squash
1 lb (455g)
zucchini
1 (45g)
hot chili peppers
1 cup (145g)
raisins
Total 1 serving
Alanine (g) 1.7 2.6 17.1 0.0 0.0 n/a 0.1 n/a n/a 0.0 n/a n/a 0.1 n/a 0.2 0.5 0.2 n/a 0.1 0.3 0.0 0.2 23 3
Alcohol (g) 0.0 n/a n/a 0.0 0.0 n/a 0.0 0.0 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 0.0 0 0
Arginine (g) 3.6 3.3 16.9 0.0 0.0 n/a 0.0 n/a n/a 0.0 n/a n/a 0.3 n/a 0.2 0.4 0.1 n/a 0.1 0.2 0.0 0.6 26 3
Ash (g) 5.0 4.3 11.3 2.4 0.0 n/a 0.4 0.0 0.1 0.0 0.0 n/a 1.2 0.2 3.7 4.4 3.2 0.4 1.8 2.6 0.3 2.7 44 5
Aspartic acid (g) 4.5 3.6 25.0 0.1 0.0 n/a 0.1 n/a n/a 0.0 n/a n/a 0.3 n/a 1.0 0.9 0.3 n/a 0.2 0.7 0.1 0.2 37 5
Beta-sitosterol n/a n/a n/a 4.5 n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.3 n/a n/a n/a n/a n/a n/a n/a n/a 5 1
Caffeine (mg) 0.0 n/a n/a 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0 0
Calcium (mg) 210.0 166.1 107.6 27.2 0.0 n/a 38.5 0.2 2.0 1.0 1.1 n/a 75.9 8.9 73.8 149.8 136.2 10.1 109.2 72.8 8.1 72.5 1,271 159
Calories 728.0 2,601.9 2,421.0 813.8 480.9 n/a 21.8 0.5 3.9 3.0 3.1 n/a 132.0 3.1 132.8 186.1 127.1 52.4 102.4 77.4 18.0 433.6 8,343 1,043
Calories (kj) 3,050.0 10,885.2 10,125.2 3,403.9 2,012.3 n/a 91.4 2.3 16.3 12.6 12.9 n/a 547.8 12.7 546.1 785.4 531.2 219.0 427.7 318.5 75.2 1,815.4 34,891 4,361
Campesterol n/a n/a n/a 0.0 n/a 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 n/a n/a n/a 0 0
Carbohydrates (g) 121.3 535.8 0.0 0.1 0.0 n/a 5.6 0.1 0.7 0.6 0.3 n/a 30.8 0.5 28.7 43.5 29.2 14.1 26.6 14.2 4.3 114.8 971 121
Cholesterol (mg) 0.0 0.0 968.4 244.0 0.0 n/a 0.0 0.0 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 0.0 1,212 152
Copper (mg) 1.7 1.7 1.3 0.0 0.0 n/a 0.1 0.0 0.0 0.0 0.0 n/a 0.1 0.0 0.4 0.2 0.4 0.1 0.2 0.2 0.1 0.5 7 1
Cystine (g) 0.5 2.5 3.4 0.0 0.0 n/a 0.0 n/a n/a 0.0 n/a n/a 0.0 n/a 0.1 0.4 0.0 n/a 0.0 0.1 0.0 0.0 7 1
Dietary Fiber (g) 34.8 34.6 0.0 0.0 0.0 n/a 2.2 0.0 0.2 0.1 0.1 n/a 5.6 0.4 8.9 12.7 8.2 1.7 4.6 4.6 0.7 5.4 125 16
Folate (mcg) 1,114.0 138.4 236.7 3.4 0.0 n/a 1.5 0.2 0.4 0.1 0.4 n/a 62.7 8.3 110.7 86.3 68.1 2.8 61.4 109.2 10.4 7.3 2,022 253
Folate, DFE (mcg) 1,114.0 138.4 236.7 3.4 0.0 n/a 1.5 0.2 0.4 0.1 0.4 n/a 62.7 8.3 110.7 86.3 68.1 2.8 61.4 109.2 10.4 7.3 2,022 253
Folate, food (mcg) 1,114.0 138.4 236.7 3.4 0.0 n/a 1.5 0.2 0.4 0.1 0.4 n/a 62.7 8.3 110.7 86.3 68.1 2.8 61.4 109.2 10.4 7.3 2,022 253
Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 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 0.0 0 0
Fructose n/a n/a n/a n/a n/a n/a 0.0 n/a 0.0 0.0 n/a n/a 4.3 n/a 10.1 2.5 n/a n/a 2.3 6.3 n/a 43.0 68 9
Galactose n/a n/a n/a n/a n/a n/a 0.0 n/a 0.0 0.0 n/a n/a 0.0 n/a 0.0 0.0 n/a n/a 0.0 0.0 n/a 0.0 0 0
Glucose (dextrose) n/a n/a n/a n/a n/a n/a 0.0 n/a 0.0 0.0 n/a n/a 6.5 n/a 9.2 2.7 n/a n/a 2.3 4.9 n/a 40.2 66 8
Glutamic acid (g) 6.8 31.8 41.2 0.2 0.0 n/a 0.1 n/a n/a 0.0 n/a n/a 0.9 n/a 3.2 1.7 0.6 n/a 0.4 0.6 0.1 0.2 88 11
Glycine (g) 1.6 2.8 13.9 0.0 0.0 n/a 0.0 n/a n/a 0.0 n/a n/a 0.1 n/a 0.1 0.2 0.1 n/a 0.1 0.2 0.0 0.1 19 2
Histidine (g) 1.1 1.8 9.0 0.0 0.0 n/a 0.0 n/a n/a 0.0 n/a n/a 0.0 n/a 0.1 0.2 0.1 n/a 0.0 0.1 0.0 0.1 13 2
Hydroxyproline n/a n/a n/a n/a n/a n/a 0.0 n/a n/a 0.0 n/a 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) 12.5 7.5 21.3 0.0 0.0 n/a 0.8 0.0 0.5 0.2 0.0 n/a 0.7 0.2 2.0 1.4 1.4 0.6 1.6 1.7 0.5 2.7 56 7
Isoleucine (g) 1.7 3.4 13.7 0.1 0.0 n/a 0.0 n/a n/a 0.0 n/a n/a 0.0 n/a 0.1 0.3 0.2 n/a 0.1 0.2 0.0 0.1 20 2
Lactose n/a n/a n/a n/a n/a n/a 0.0 n/a 0.0 0.0 n/a n/a 0.0 n/a 0.0 0.0 n/a n/a 0.0 0.0 n/a 0.0 0 0
Leucine (g) 2.7 6.0 22.1 0.1 0.0 n/a 0.1 n/a n/a 0.0 n/a n/a 0.1 n/a 0.2 0.5 0.1 n/a 0.1 0.3 0.0 0.1 33 4
Lysine (g) 2.6 1.7 25.1 0.1 0.0 n/a 0.0 n/a n/a 0.0 n/a n/a 0.1 n/a 0.2 0.5 0.2 n/a 0.1 0.3 0.0 0.1 31 4
Magnesium (mg) 230.0 304.5 269.0 2.3 0.0 n/a 14.9 0.5 2.1 1.9 1.1 n/a 33.0 3.5 81.2 54.5 49.9 7.4 77.4 81.9 11.3 46.4 1,273 159
Maltose n/a n/a n/a n/a n/a n/a 0.0 n/a 0.0 0.0 n/a n/a 0.0 n/a 0.0 0.0 n/a n/a 0.0 0.0 n/a 0.0 0 0
Manganese (mg) 4.4 5.4 0.3 0.0 n/a n/a 1.1 0.0 0.1 0.3 0.0 n/a 0.4 0.1 0.8 0.6 0.6 n/a 0.5 0.8 0.1 0.4 16 2
Methionine (g) 0.5 1.4 7.3 0.0 0.0 n/a 0.0 n/a n/a 0.0 n/a n/a 0.0 n/a 0.0 0.1 0.0 n/a 0.0 0.1 0.0 0.0 10 1
Monounsaturated Fat (g) 2.7 0.6 56.9 23.9 15.0 n/a 0.1 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.2 0.1 0.0 0.0 0.0 0.1 0.0 0.1 100 12
Niacin (mg) 3.1 24.2 70.5 0.0 0.0 n/a 0.1 0.0 0.1 0.1 0.0 n/a 0.4 0.1 4.4 4.5 1.8 0.2 2.7 2.1 0.4 1.1 116 14
Pantothenic acid (mg) 3.2 8.6 7.5 0.1 0.0 n/a 0.1 n/a n/a 0.0 n/a n/a 0.4 0.1 0.7 1.2 0.9 0.1 0.9 0.9 0.0 0.1 25 3
Phenylalanine (g) 2.1 4.3 11.6 0.0 0.0 n/a 0.0 n/a n/a 0.0 n/a n/a 0.1 n/a 0.2 0.3 0.1 n/a 0.1 0.2 0.0 0.1 19 2
Phosphorus (mg) 732.0 1,176.4 2,130.5 27.2 0.0 n/a 13.7 0.4 2.9 1.5 1.2 n/a 95.7 6.4 177.1 158.9 122.6 15.6 75.1 172.9 20.7 146.5 5,077 635
Phytosterols (mg) 70.0 n/a n/a n/a 526.6 n/a 8.0 n/a 0.9 0.7 0.4 n/a 49.5 0.7 51.7 n/a 31.8 n/a n/a n/a n/a n/a 740 93
Polyunsaturated Fat (g) 5.4 1.7 9.5 3.5 29.7 n/a 0.1 0.0 0.0 0.0 0.0 n/a 0.1 0.0 0.6 0.5 0.2 0.0 0.1 0.4 0.0 0.1 52 7
Potassium (mg) 1,750.0 1,148.7 3,507.8 27.2 0.0 n/a 115.6 3.0 27.8 11.9 2.1 n/a 481.8 69.5 1,749.1 1,452.8 867.1 181.2 800.8 1,187.6 153.0 1,086.1 14,623 1,828
Proline (g) 1.6 9.7 11.9 0.1 0.0 n/a 0.1 n/a n/a 0.0 n/a n/a 0.0 n/a 0.1 0.2 0.1 n/a 0.1 0.2 0.0 0.4 25 3
Protein (g) 38.6 88.3 284.2 1.0 0.0 n/a 0.9 0.0 0.1 0.1 0.0 n/a 3.6 0.3 6.5 4.2 4.1 0.4 2.3 5.5 0.9 4.5 445 56
Retinol (mcg) 0.0 0.0 0.0 761.6 0.0 n/a 0.0 0.0 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 0.0 762 95
Riboflavin (mg) 0.4 0.5 2.9 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 n/a 0.1 0.0 0.1 0.3 0.1 0.0 0.0 0.4 0.0 0.2 5 1
Saturated Fat (g) 1.3 0.8 54.8 58.3 7.0 n/a 0.1 0.0 0.0 0.0 0.2 n/a 0.1 0.0 0.2 0.2 0.0 0.0 0.0 0.4 0.0 0.1 124 15
Selenium (mcg) 16.4 n/a 316.3 1.1 0.0 n/a 0.4 0.0 0.0 0.5 0.0 n/a 1.7 0.1 0.0 0.5 3.2 0.6 1.1 0.9 0.2 0.9 344 43
Serine (g) 1.9 4.2 10.6 0.1 0.0 n/a 0.0 n/a n/a 0.0 n/a n/a 0.1 n/a 0.2 0.2 0.1 n/a 0.1 0.2 0.0 0.1 18 2
Sodium (mg) 48.0 69.2 699.4 810.4 0.0 n/a 1.7 0.3 0.4 0.2 0.1 n/a 13.2 6.1 36.9 313.3 304.2 3.7 9.1 36.4 3.2 16.0 2,372 296
Starch n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a 0.0 6.5 n/a n/a n/a 0.0 n/a 3.9 10 1
Stigmasterol n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.4 n/a n/a n/a n/a n/a n/a n/a n/a 0 0
Sucrose n/a n/a n/a n/a n/a n/a 0.0 n/a 0.0 0.0 n/a n/a 3.3 n/a 0.0 16.3 n/a n/a 0.5 0.2 n/a 0.7 21 3
Sugar (g) 21.4 n/a n/a 0.1 0.0 n/a 0.1 n/a 0.0 0.0 0.2 n/a 14.0 0.1 19.4 21.5 17.3 n/a 5.0 11.4 2.3 85.8 199 25
Theobromine (mg) 0.0 n/a n/a 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0 0
Thiamin (mg) 1.0 1.1 1.1 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 n/a 0.2 0.0 0.3 0.3 0.2 0.0 0.2 0.2 0.0 0.2 5 1
Threonine (g) 1.4 2.3 12.2 0.0 0.0 n/a 0.0 n/a n/a 0.0 n/a n/a 0.1 n/a 0.2 0.9 0.1 n/a 0.1 0.1 0.0 0.1 18 2
Tocopherol, alpha (mg) 1.6 n/a 1.7 2.6 7.8 n/a 0.1 n/a 0.0 0.0 0.0 n/a 0.1 0.3 4.0 3.0 0.1 n/a 3.3 0.5 0.3 0.2 26 3
Tocopherol, beta n/a n/a n/a 0.0 n/a n/a 0.0 n/a 0.0 0.0 0.0 n/a 0.0 n/a 0.1 0.0 n/a n/a n/a n/a n/a 0.0 0 0
Tocopherol, delta n/a n/a n/a 0.0 n/a n/a 0.0 n/a 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 n/a n/a n/a n/a n/a 0.0 0 0
Tocopherol, gamma n/a n/a n/a 0.0 n/a n/a 0.6 n/a 0.0 0.0 0.0 n/a 0.0 n/a 0.9 0.0 n/a n/a n/a n/a n/a 0.1 2 0
Total Fat (g) 12.1 4.4 134.0 92.1 54.4 n/a 0.3 0.0 0.1 0.0 0.2 n/a 0.3 0.1 1.5 1.1 0.5 0.1 0.2 1.5 0.1 0.7 304 38
Trans-monoenoic Fat n/a n/a n/a 3.4 0.0 n/a 0.0 n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a 3 0
TransFatty acids n/a n/a n/a 3.7 0.2 n/a 0.0 n/a n/a 0.0 n/a n/a n/a n/a n/a 0.0 n/a n/a n/a 0.0 n/a n/a 4 0
Tryptophan (g) 0.4 1.1 3.3 0.0 0.0 n/a 0.0 n/a n/a 0.0 n/a n/a 0.0 n/a 0.0 0.1 0.0 n/a 0.0 0.0 0.0 0.1 5 1
Tyrosine (g) 1.0 2.3 9.6 0.0 0.0 n/a 0.0 n/a n/a 0.0 n/a n/a 0.0 n/a 0.1 0.2 0.1 n/a 0.1 0.1 0.0 0.0 14 2
Valine (g) 1.6 3.8 15.3 0.1 0.0 n/a 0.0 n/a n/a 0.0 n/a n/a 0.1 n/a 0.1 0.3 0.1 n/a 0.1 0.2 0.0 0.1 22 3
Vitamin A, IU (IU) 134.0 0.0 0.0 2,836.4 0.0 n/a 47.6 0.9 0.0 0.3 0.6 n/a 6.6 899.7 6,147.5 75,845.2 0.0 36.8 24,183.3 910.0 530.6 0.0 111,579 13,947
Vitamin A, RAE (mcg) 6.0 0.0 0.0 776.3 0.0 n/a 2.3 0.0 0.0 0.0 0.0 n/a 0.0 44.9 310.0 3,790.9 0.0 1.8 1,210.3 45.5 26.6 0.0 6,215 777
Vitamin B-12 (mcg) 0.0 0.0 28.7 0.2 0.0 n/a 0.0 0.0 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 0.0 29 4
Vitamin B-6 (mg) 1.1 0.8 1.7 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 n/a 0.4 0.0 0.6 0.6 0.4 0.0 0.4 0.7 0.1 0.3 7 1
Vitamin C (mg) 8.0 0.0 0.0 0.0 0.0 n/a 0.0 0.1 0.3 0.0 0.0 n/a 24.4 3.6 101.1 26.8 95.3 13.8 47.8 81.4 109.1 3.3 515 64
Vitamin D (IU) 0.0 0.0 n/a 68.1 0.0 n/a 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 68 9
Water (g) 23.1 59.2 652.7 18.0 0.0 n/a 1.1 0.0 0.1 0.1 0.0 n/a 294.1 12.3 697.6 400.8 417.1 77.1 196.6 431.3 39.5 22.4 3,343 418
Zinc (mg) 6.9 5.7 50.1 0.1 0.0 n/a 0.1 0.0 0.0 0.0 0.0 n/a 0.6 0.1 1.3 1.1 1.2 0.0 0.3 1.5 0.1 0.3 70 9

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