Fez Couscous Recipe
Fez Couscous has a very high-calorie, very high-carb, high-fat and high-protein content. It is a good source of Iron, Vitamin B6, Vitamin B12, Vitamin C, Thiamin, Riboflavin, Niacin, Folate and Pantothenic Acid.
The food contains 121.1g of carbs. The carbohydrate profile of the the food reveals it is low in complex carbs and high in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. With 20 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
Because of its high fat content, it could be unsuitable option, especially if you're watching your fat intake for health reasons. It's average MUFA and average PUFA.
It a good source of Vitamin B6 and Vitamin B12.It is also rich in Vitamin C, whose benefits include, but are not limited to protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling.
It gives a good yield of Iron at 7 gms/ serving, and should be included in an Iron rich diet. Iron is essential to help carry oxygen from the lungs to the muscles and other organs, and is especially helpful for pregnant women. It has an average density of Sodium, thus making it suitable for a low-sodium diet. Besides other nutrients, it is high in Magnesium, which is an essential micronutrient needed to keep muscle and nerve functioning normal and heart beat rhythmic. It also helps to support a healthy immune system, and keeps bones strong. It is also a very high source of Selenium, which is an important antioxidant especially in combination with vitamin E.
Ideally consumed as a Main Dish.
Based on the composite nutritive standing Fez Couscous has been given a composite ranking of 94, and on a regular basis.
Calorie Breakdown
| Calories from Protein | 11% | |
| Calories from Fat | 20% | |
| Calories from Carbs | 69% |
Why this is good for you
- Very high in Protein
- Very high in Dietary Fiber
Why this is bad for you
- High in Saturated Fat
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 2.1 IU | 0% | Mid 40% | Average |
| Retinol | 7.6 mcg | |||
| Vitamin C | 10.2 mg | 17% | Top 30% | High |
| Vitamin D | 0.64 IU | 0.16% | Mid 40% | Average |
| Thiamin | 0.16 mg | 10.6% | Top 30% | High |
| Riboflavin | 0.16 mg | 9.4% | Top 30% | High |
| Niacin | 2.2 mg | 11.1% | Top 30% | High |
| Vitamin B6 | 0.16 mg | 7.9% | Top 30% | High |
| Folate | 39.9 mcg | 10% | Top 30% | High |
| Folic Acid | 0 mcg | |||
| Vitamin B12 | 0.64 mcg | 10.6% | Top 30% | High |
| Pantothenic Acid | 0.48 mg | 4.8% | Top 30% | High |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 24.6 mg | 2.5% | Mid 40% | Average |
| Iron | 1.1 mg | 6.2% | Mid 40% | Average |
| Magnesium | 25.1 mg | 6.3% | Top 30% | High |
| Phosphorus | 100.5 mg | 10% | Mid 40% | Average |
| Potassium | 0.16 mg | 0% | Bottom 30% | Low |
| Sodium | 25 mg | 1% | Bottom 30% | Low |
| Zinc | 1.4 mg | 9.5% | Top 30% | High |
| Copper | 0.16 mg | 7.9% | Top 10% | Very High |
| Manganese | 0.32 mg | 15.9% | Top 30% | High |
| Selenium | 6.8 mcg | 9.8% | Mid 40% | Average |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 19.3 g | 6.4% | Mid 40% | Average |
| Dietary Fiber | 2.4 g | 9.8% | Top 30% | High |
| Starch | 0.2 g | |||
| Sugars | 3.9 g | |||
| Sucrose | 0.5 mg | |||
| Glucose | 1.3 mg | |||
| Fructose | 1.4 mg | |||
| Lactose | 0 mg | |||
| Maltose | 0 mg | |||
| Galactose | 0 mg |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 3.2 g | 6.4% | Mid 40% | Average |
| Tryptophan | 0.2 mg | |||
| Threonine | 0.3 mg | |||
| Isoleucine | 0.3 mg | |||
| Leucine | 0.3 mg | |||
| Lysine | 0.6 mg | |||
| Methionine | 0.2 mg | |||
| Cystine | 0.2 mg | |||
| Phenylalanine | 0.3 mg | |||
| Tyrosine | 0.3 mg | |||
| Valine | 0.5 mg | |||
| Arginine | 0.5 mg | |||
| Histidine | 0.3 mg | |||
| Alanine | 0.5 mg | |||
| Aspartic Acid | 0.8 mg | |||
| Glutamic Acid | 1.7 mg | |||
| Glycine | 0.3 mg | |||
| Proline | 0 mg | |||
| Serine | 0.3 mg | |||
| Hydroxyproline | 0 mg |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 2.4 g | 3.8% | Bottom 30% | Low |
| Saturated Fat | 0.78 g | 3.9% | Bottom 30% | Low |
| Monounsaturated Fat | 1.7 g | |||
| Polyunsaturated Fat | 1 g |
Other Nutrients Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Alcohol | 0 g | |||
| Water | 66 g | |||
| Ash | 0.8 g | |||
| Caffeine | 0 mg | |||
| Theobromine | 0 mg |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 688 Calories from Fat 138
% Daily Value *
Total Fat 15.4 g 23.7%
Saturated Fat 4.9 g 24.5%
Trans Fat
Cholesterol 15.2 mg 5.1%
Sodium 157.5 mg 6.6%
Total Carbohydrates 121.1 g 40.4%
Dietary Fiber 15.4 g61.6%
Sugars 24.8 g
Protein 20 g 40%
Vitamin A 0.3% Vitamin C 106.7%
Calcium 15.5% Iron 38.9%
*Based on a 2000 Calorie diet
Related Searches
Couscous for Breakfast!
Per Serving | Calories 136
Protein 5 g | Carbs 20 g | Fat 4.1 g
Frankfurter Couscous
Per Serving | Calories 138
Protein 4.4 g | Carbs 23.8 g | Fat 3.3 g
Tunisian-Style Squash With Couscous
Per Serving | Calories 111
Protein 3.4 g | Carbs 15.8 g | Fat 4.2 g
Jewelled Couscous
Per Serving | Calories 199
Protein 5.8 g | Carbs 29.8 g | Fat 6.8 g
Blintz brunch casserole
Per Serving | Calories 233
Protein 6.3 g | Carbs 15.1 g | Fat 16.8 g
Tofu and Vegetable Stir Fry 1
Per Serving | Calories 64
Protein 3.8 g | Carbs 8.7 g | Fat 1.9 g
Thai Vegetable Curry 6
Per Serving | Calories 35
Protein 1.2 g | Carbs 8.1 g | Fat 0.1 g
Garden Fresh Frittata
Per Serving | Calories 151
Protein 7.8 g | Carbs 3.9 g | Fat 11.8 g
