Spinach and Israeli Couscous Recipe
Spinach and Israeli Couscous has a average-calorie, average-carb, average-fat and average-protein content. It is a good source of Vitamin A, Vitamin B6, Thiamin, Riboflavin, Niacin and Folate.
The food contains 17.5g of carbs. The carbohydrate profile of the the food reveals it is average in complex carbs and low 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. Its low sugar content puts it in the bottom 20 percentile. This is a good thing for people watching their sugar intake. With 5.2 gms of protein, it is average in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
Because of its average fat content, it could be suitable option, especially if you're watching your fat intake for health reasons. It's low MUFA and low PUFA. In terms of Polyunsaturated Fat content it is ranked in the bottom 20% of all food items. It is also ranked in the bottom 20 percentile in terms of its Monounsaturated Fat content, which are considered among "good fats".
While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has a low density of Sodium, it is suitable if you are aiming for a healthy, low-sodium diet. It is also average in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat. It is also an average source of Selenium, which is an important antioxidant especially in combination with vitamin E.
It belongs to Israeli cuisine. Ideally consumed as a Main Dish.
Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 94, for Spinach and Israeli Couscous, and we advise that this food on a regular basis.
Calorie Breakdown
| Calories from Protein | 18% | |
| Calories from Fat | 24% | |
| Calories from Carbs | 59% |
Why this is good for you
- Very high in Vitamin B6
- Very high in Niacin
- Very high in Vitamin A
- Very high in Riboflavin
- Very high in Thiamin
- Very low in Cholesterol
Why this is bad for you
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 4500 IU | 90% | ||
| Vitamin C | 8.3 mg | 13.9% | ||
| Vitamin D | 0.8 IU | 0.2% | ||
| Vitamin E | 0.22 mg | 0.73% | ||
| Thiamin | 1.5 mg | 99% | ||
| Riboflavin | 1.5 mg | 90.7% | ||
| Niacin | 8.7 mg | 43.4% | ||
| Vitamin B6 | 1.6 mg | 78% | ||
| Folate | 100 mcg | 25% | ||
| Vitamin B12 | 1.2 mcg | 20% | ||
| Pantothenic Acid | 0.22 mg | 2.2% |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 94 mg | 9.4% | ||
| Iron | 1.3 mg | 7% | ||
| Magnesium | 45.2 mg | 11.3% | ||
| Phosphorus | 61 mg | 6.1% | ||
| Potassium | 249 mg | 7.1% | ||
| Sodium | 48.1 mg | 2% | ||
| Zinc | 0.93 mg | 6.2% | ||
| Copper | 0.11 mg | 5.7% | ||
| Manganese | 0.61 mg | 30.5% | ||
| Selenium | 4.7 mcg | 6.7% |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 17.5 g | 5.8% | ||
| Dietary Fiber | 2.6 g | 10.4% | ||
| Sugars | 0 g |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 5.2 g | 10.4% |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 3.1 g | 4.8% | ||
| Saturated Fat | 1 g | 5% | ||
| Monounsaturated Fat | 1.4 g | |||
| Polyunsaturated Fat | 0.2 g |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 113 Calories from Fat 0
% Daily Value *
Total Fat 3.1 g 4.8%
Saturated Fat 1 g 5%
Trans Fat
Cholesterol 3.2 mg 1.1%
Sodium 48.1 mg 2%
Total Carbohydrates 17.5 g 5.8%
Dietary Fiber 2.6 g10.4%
Sugars 0 g
Protein 5.2 g 10.4%
Vitamin A 90% Vitamin C 13.9%
Calcium 9.4% Iron 7%
*Based on a 2000 Calorie diet
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