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 tablespoons (41g) extra virgin olive oil |
1 medium (110g) onions |
3 (9g) garlic cloves |
6 (0g) canned plum tomatoes |
1 (1g) cinnamon sticks |
1 teaspoon (2g) ground coriander |
1 teaspoon (2g) ground cumin |
1/4 teaspoon (0g) crushed red pepper flakes |
1 small (908g) butternut squash |
16 ounces (454g) chickpeas |
3 cups (720g) low sodium chicken broth |
1 slice (0g) lemon zest |
1/2 cup (73g) golden raisins |
4 cups (120g) spinach |
1/2 (24g) lemons, juice of |
1/4 cup (35g) toasted sliced almonds |
1 1/2 cups (360g) low sodium chicken broth |
1/2 teaspoon (3g) kosher salt |
1 to taste (0g) fresh ground black pepper |
1 cup (173g) couscous |
Total | 1 serving | |
| Alanine (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.4 | 1.0 | n/a | n/a | n/a | 0.2 | n/a | 0.3 | n/a | 0.0 | n/a | 0.6 | 3 | 1 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Arginine (g) | 0.0 | 0.1 | 0.1 | n/a | n/a | n/a | n/a | 0.0 | 0.5 | 2.1 | n/a | n/a | n/a | 0.2 | n/a | 0.8 | n/a | 0.0 | n/a | 0.8 | 5 | 1 |
| Ash (g) | 0.0 | 0.4 | 0.1 | n/a | n/a | 0.1 | 0.2 | 0.0 | 7.3 | 7.3 | 1.4 | n/a | 1.2 | 2.1 | 0.1 | 1.1 | 0.7 | 3.0 | n/a | 1.1 | 26 | 6 |
| Aspartic acid (g) | 0.0 | 0.1 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 1.0 | 2.6 | n/a | n/a | n/a | 0.3 | n/a | 0.9 | n/a | 0.0 | n/a | 0.9 | 6 | 1 |
| Beta-sitosterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 40.7 | n/a | n/a | n/a | n/a | 41 | 10 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Calcium (mg) | 0.4 | 25.3 | 16.3 | n/a | n/a | 12.8 | 19.6 | 0.1 | 435.8 | 145.2 | 28.8 | n/a | 38.4 | 118.8 | 1.4 | 92.1 | 14.4 | 0.7 | n/a | 41.5 | 992 | 248 |
| Calories | 358.0 | 44.0 | 13.4 | n/a | n/a | 5.4 | 7.9 | 0.6 | 408.6 | 539.8 | 115.2 | n/a | 219.0 | 27.6 | 5.3 | 205.3 | 57.6 | 0.0 | n/a | 650.5 | 2,658 | 665 |
| Calories (kj) | 1,498.1 | 182.6 | 56.1 | n/a | n/a | 22.4 | 32.9 | 2.6 | 1,707.0 | 2,254.6 | 482.4 | n/a | 916.4 | 116.4 | 21.8 | 859.1 | 241.2 | 0.0 | n/a | 2,721.3 | 11,115 | 2,779 |
| Campesterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1.4 | n/a | n/a | n/a | n/a | 1 | 0 |
| Carbohydrates (g) | 0.0 | 10.3 | 3.0 | n/a | n/a | 1.0 | 0.9 | 0.1 | 106.1 | 102.6 | 8.6 | n/a | 57.7 | 4.4 | 1.7 | 7.3 | 4.3 | 0.0 | n/a | 134.0 | 442 | 110 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Copper (mg) | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.7 | 0.8 | 0.4 | n/a | 0.3 | 0.2 | 0.0 | 0.4 | 0.2 | 0.0 | n/a | 0.4 | 3 | 1 |
| Cystine (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.1 | 0.3 | n/a | n/a | n/a | 0.0 | n/a | 0.1 | n/a | 0.0 | n/a | 0.6 | 1 | 0 |
| Dietary Fiber (g) | 0.0 | 1.9 | 0.2 | n/a | n/a | 0.8 | 0.2 | 0.1 | 18.2 | 20.0 | 0.0 | n/a | 2.9 | 2.6 | 0.1 | 3.8 | 0.0 | 0.0 | n/a | 8.7 | 59 | 15 |
| Folate (mcg) | 0.0 | 20.9 | 0.3 | n/a | n/a | 0.0 | 0.2 | 0.1 | 245.2 | 303.9 | 0.0 | n/a | 2.2 | 232.8 | 4.8 | 18.3 | 0.0 | 0.0 | n/a | 34.6 | 863 | 216 |
| Folate, DFE (mcg) | 0.0 | 20.9 | 0.3 | n/a | n/a | 0.0 | 0.2 | 0.1 | 245.2 | 303.9 | 0.0 | n/a | 2.2 | 232.8 | 4.8 | 18.3 | 0.0 | 0.0 | n/a | 34.6 | 863 | 216 |
| Folate, food (mcg) | 0.0 | 20.9 | 0.3 | n/a | n/a | 0.0 | 0.2 | 0.1 | 245.2 | 303.9 | 0.0 | n/a | 2.2 | 232.8 | 4.8 | 18.3 | 0.0 | 0.0 | n/a | 34.6 | 863 | 216 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Fructose | n/a | 1.4 | n/a | n/a | n/a | n/a | n/a | n/a | 9.0 | n/a | n/a | n/a | n/a | 0.2 | 0.3 | 0.0 | n/a | n/a | n/a | n/a | 11 | 3 |
| Galactose | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.1 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | 2.2 | n/a | n/a | n/a | n/a | n/a | n/a | 9.0 | n/a | n/a | n/a | n/a | 0.1 | 0.2 | 0.0 | n/a | n/a | n/a | n/a | 12 | 3 |
| Glutamic acid (g) | 0.0 | 0.3 | 0.1 | n/a | n/a | n/a | n/a | 0.0 | 1.6 | 3.9 | n/a | n/a | n/a | 0.4 | n/a | 1.8 | n/a | 0.0 | n/a | 8.0 | 16 | 4 |
| Glycine (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.3 | 0.9 | n/a | n/a | n/a | 0.2 | n/a | 0.5 | n/a | 0.0 | n/a | 0.7 | 3 | 1 |
| Histidine (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.2 | 0.6 | n/a | n/a | n/a | 0.1 | n/a | 0.2 | n/a | 0.0 | n/a | 0.4 | 2 | 0 |
| Iron (mg) | 0.2 | 0.2 | 0.2 | n/a | n/a | 0.3 | 1.4 | 0.0 | 6.4 | 6.1 | 1.5 | n/a | 1.3 | 3.3 | 0.0 | 1.3 | 0.8 | 0.0 | n/a | 1.9 | 25 | 6 |
| Isoleucine (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.4 | 1.0 | n/a | n/a | n/a | 0.2 | n/a | 0.2 | n/a | 0.0 | n/a | 0.9 | 3 | 1 |
| Lactose | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Leucine (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.5 | 1.6 | n/a | n/a | n/a | 0.3 | n/a | 0.5 | n/a | 0.0 | n/a | 1.5 | 4 | 1 |
| Lysine (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.3 | 1.5 | n/a | n/a | n/a | 0.2 | n/a | 0.2 | n/a | 0.0 | n/a | 0.4 | 3 | 1 |
| Magnesium (mg) | 0.0 | 11.0 | 2.3 | n/a | n/a | 5.9 | 7.7 | 0.2 | 308.7 | 131.6 | 7.2 | n/a | 25.4 | 94.8 | 1.4 | 96.9 | 3.6 | 0.0 | n/a | 76.1 | 773 | 193 |
| Maltose | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Manganese (mg) | 0.0 | 0.1 | 0.2 | n/a | n/a | 0.0 | 0.1 | 0.0 | 1.8 | 2.7 | n/a | n/a | 0.2 | 1.1 | 0.0 | 0.8 | n/a | 0.0 | n/a | 1.3 | 8 | 2 |
| Methionine (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.1 | 0.3 | n/a | n/a | n/a | 0.1 | n/a | 0.1 | n/a | 0.0 | n/a | 0.3 | 1 | 0 |
| Monounsaturated Fat (g) | 29.5 | 0.0 | 0.0 | n/a | n/a | 0.2 | 0.3 | 0.0 | 0.1 | 1.2 | 2.0 | n/a | 0.0 | 0.0 | 0.0 | 11.2 | 1.0 | 0.0 | n/a | 0.2 | 46 | 11 |
| Niacin (mg) | 0.0 | 0.1 | 0.1 | n/a | n/a | 0.0 | 0.1 | 0.0 | 10.9 | 0.6 | 9.9 | n/a | 0.8 | 0.9 | 0.0 | 1.2 | 4.9 | 0.0 | n/a | 6.0 | 36 | 9 |
| Pantothenic acid (mg) | 0.0 | 0.1 | 0.1 | n/a | n/a | n/a | n/a | 0.0 | 3.6 | 1.4 | n/a | n/a | 0.1 | 0.1 | 0.0 | 0.1 | n/a | 0.0 | n/a | 2.2 | 8 | 2 |
| Phenylalanine (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.4 | 1.2 | n/a | n/a | n/a | 0.2 | n/a | 0.4 | n/a | 0.0 | n/a | 1.1 | 3 | 1 |
| Phosphorus (mg) | 0.0 | 31.9 | 13.8 | n/a | n/a | 7.4 | 10.5 | 0.3 | 299.6 | 408.3 | 216.0 | n/a | 83.4 | 58.8 | 1.9 | 162.2 | 108.0 | 0.0 | n/a | 294.1 | 1,696 | 424 |
| Phytosterols (mg) | 89.5 | 16.5 | n/a | n/a | n/a | 0.8 | 1.4 | n/a | n/a | n/a | n/a | n/a | n/a | 10.8 | n/a | 43.8 | n/a | 0.0 | n/a | n/a | 163 | 41 |
| Polyunsaturated Fat (g) | 4.3 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.1 | 0.0 | 0.4 | 2.3 | 0.9 | n/a | 0.1 | 0.2 | 0.0 | 4.5 | 0.5 | 0.0 | n/a | 0.4 | 14 | 3 |
| Potassium (mg) | 0.4 | 160.6 | 36.1 | n/a | n/a | 22.8 | 37.5 | 3.6 | 3,196.2 | 780.2 | 619.2 | n/a | 540.9 | 669.6 | 24.7 | 245.6 | 309.6 | 0.2 | n/a | 287.2 | 6,934 | 1,734 |
| Proline (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.3 | 0.9 | n/a | n/a | n/a | 0.1 | n/a | 0.3 | n/a | 0.0 | n/a | 2.4 | 4 | 1 |
| Protein (g) | 0.0 | 1.2 | 0.6 | n/a | n/a | 0.2 | 0.4 | 0.0 | 9.1 | 22.5 | 14.4 | n/a | 2.5 | 3.4 | 0.1 | 7.3 | 7.2 | 0.0 | n/a | 22.1 | 91 | 23 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Riboflavin (mg) | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.2 | 0.1 | 0.2 | n/a | 0.1 | 0.2 | 0.0 | 0.3 | 0.1 | 0.0 | n/a | 0.1 | 2 | 0 |
| Saturated Fat (g) | 5.6 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.2 | 0.5 | 1.3 | n/a | 0.1 | 0.1 | 0.0 | 1.4 | 0.6 | 0.0 | n/a | 0.2 | 10 | 3 |
| Selenium (mcg) | 0.0 | 0.6 | 1.3 | n/a | n/a | 0.5 | 0.1 | 0.0 | 4.5 | 12.7 | 0.0 | n/a | 0.5 | 1.2 | 0.0 | 0.8 | 0.0 | 0.0 | n/a | n/a | 22 | 6 |
| Serine (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.4 | 1.1 | n/a | n/a | n/a | 0.1 | n/a | 0.3 | n/a | 0.0 | n/a | 1.0 | 3 | 1 |
| Sodium (mg) | 0.8 | 4.4 | 1.5 | n/a | n/a | 0.6 | 3.5 | 0.2 | 36.3 | 1,356.4 | 216.0 | n/a | 8.7 | 94.8 | 0.2 | 1.0 | 108.0 | 1,162.7 | n/a | 17.3 | 3,013 | 753 |
| Starch | 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 | 0.3 | n/a | n/a | n/a | n/a | 0 | 0 |
| Stigmasterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1.4 | n/a | n/a | n/a | n/a | 1 | 0 |
| Sucrose | n/a | 1.1 | n/a | n/a | n/a | n/a | n/a | n/a | 2.0 | n/a | n/a | n/a | n/a | 0.1 | 0.1 | 1.6 | n/a | n/a | n/a | n/a | 5 | 1 |
| Sugar (g) | 0.0 | 4.7 | 0.1 | n/a | n/a | n/a | 0.0 | 0.1 | 20.0 | n/a | 0.9 | n/a | 42.9 | 0.5 | 0.6 | 1.7 | 0.5 | 0.0 | n/a | n/a | 72 | 18 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Thiamin (mg) | 0.0 | 0.1 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.9 | 0.1 | 0.0 | n/a | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.3 | 2 | 0 |
| Threonine (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.3 | 0.8 | n/a | n/a | n/a | 0.1 | n/a | 0.2 | n/a | 0.0 | n/a | 0.6 | 2 | 1 |
| Tocopherol, alpha (mg) | 5.8 | 0.0 | 0.0 | n/a | n/a | n/a | 0.1 | 0.0 | 13.1 | n/a | 0.0 | n/a | 0.1 | 2.4 | 0.0 | 8.2 | 0.0 | 0.0 | n/a | n/a | 30 | 7 |
| Tocopherol, beta (mg) | 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 | n/a | 0.1 | n/a | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 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 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, gamma (mg) | 0.3 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.2 | n/a | 0.2 | n/a | n/a | n/a | n/a | 1 | 0 |
| Total Fat (g) | 40.5 | 0.1 | 0.0 | n/a | n/a | 0.3 | 0.5 | 0.0 | 0.9 | 5.2 | 4.3 | n/a | 0.3 | 0.5 | 0.1 | 18.0 | 2.2 | 0.0 | n/a | 1.1 | 74 | 18 |
| Trans-monoenoic Fat | n/a | n/a | 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 | n/a | n/a | n/a | n/a | 0 | 0 |
| TransFatty acids | n/a | n/a | 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 | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Tryptophan (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.1 | 0.2 | n/a | n/a | n/a | 0.0 | n/a | 0.1 | n/a | 0.0 | n/a | 0.3 | 1 | 0 |
| Tyrosine (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.3 | 0.6 | n/a | n/a | n/a | 0.1 | n/a | 0.2 | n/a | 0.0 | n/a | 0.6 | 2 | 0 |
| Valine (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.4 | 0.9 | n/a | n/a | n/a | 0.2 | n/a | 0.3 | n/a | 0.0 | n/a | 0.9 | 3 | 1 |
| Vitamin A, IU (IU) | 0.0 | 2.2 | 0.8 | n/a | n/a | 0.0 | 26.7 | 51.0 | 96,520.4 | 95.3 | 0.0 | n/a | 0.0 | 11,252.4 | 1.4 | 0.3 | 0.0 | 0.0 | n/a | 0.0 | 107,951 | 26,988 |
| Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 1.3 | 2.6 | 4,830.6 | 4.5 | 0.0 | n/a | 0.0 | 562.8 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 5,402 | 1,350 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.7 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 0.0 | n/a | 0.0 | 1 | 0 |
| Vitamin B-6 (mg) | 0.0 | 0.1 | 0.1 | n/a | n/a | n/a | 0.0 | 0.0 | 1.4 | 2.1 | 0.1 | n/a | 0.2 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.2 | 5 | 1 |
| Vitamin C (mg) | 0.0 | 8.1 | 2.8 | n/a | n/a | 0.4 | 0.2 | 0.1 | 190.7 | 17.2 | 0.0 | n/a | 2.3 | 33.7 | 9.3 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 265 | 66 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Water (g) | 0.0 | 98.0 | 5.3 | n/a | n/a | 0.2 | 0.2 | 0.0 | 784.6 | 316.1 | 691.2 | n/a | 10.9 | 109.7 | 22.2 | 0.9 | 345.6 | 0.0 | n/a | 14.8 | 2,400 | 600 |
| Zinc (mg) | 0.0 | 0.2 | 0.1 | n/a | n/a | 0.1 | 0.1 | 0.0 | 1.4 | 4.8 | 0.7 | n/a | 0.2 | 0.6 | 0.0 | 1.1 | 0.4 | 0.0 | n/a | 1.4 | 11 | 3 |
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.