⏱ 20 min totalCouscous with Artichoke and Feta
Per 1 serving · 265 g · 6 ingredients
of a 2,000 cal day
- Protein18g17% of calories
- Carbs66g64% of calories
- Fat9g19% of calories
At a glance
One serving of Couscous with Artichoke and Feta (265 g) has 406 calories, with 18 g of protein, 66 g of carbohydrates and 9 g of fat. Most of its energy comes from carbs (64% of calories). It is high in protein (35% DV), dietary fiber (64% DV) and Vitamin K (27% DV). Keep an eye on sodium and saturated fat, which provide 44% and 29% of the daily value.
High in
20%+ of the daily value
- Protein35%
- Dietary fiber64%
- Vitamin K27%
- Thiamine20%
- Riboflavin (B2)41%
- Niacin27%
Good source of
10–19% of the daily value
- Vitamin C14%
- Choline12%
- Potassium13%
- Selenium11%
Watch
20%+ of the daily value
- Sodium44%
- Saturated fat29%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 cup hearts Artichoke
⅓ cup Couscous
¼ cup, crumbled Feta cheese
1 tsp, leaves Oregano
¼ tsp Black pepper- 🥄1 dash Salt
Directions
- 1
Cook couscous according to package directions. Cover the sauce pan and remove from heat or turn the heat off immediately. Let the couscous sit undisturbed for about 10 minutes until it has absorbed all the water.
- 2
In a large mixing bowl, combine the cooked couscous and chopped artichokes.
- 3
Add the crumbled feta cheese to the couscous and artichoke mixture.
- 4
Sprinkle the dried oregano and salt and pepper over the salad ingredients.
- 5
Gently toss all ingredients together until well combined.
- 6
Serve immediately or refrigerate for up to 3 days to allow flavors to meld.
Vitamins & minerals
Amounts for 1 serving (265 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 50 μg | 6% |
| Vitamin C | 12 mg | 14% |
| Vitamin D | 0.2 μg | 1% |
| Vitamin E | 1 mg | 4% |
| Vitamin K | 33 μg | 27% |
| Thiamine | 0.2 mg | 20% |
| Riboflavin (B2) | 1 mg | 41% |
| Niacin | 4 mg | 27% |
| Vitamin B6 | 0.3 mg | 27% |
| Folate (B9) | 175 μg | 44% |
| Vitamin B12 | 1 μg | 27% |
| Pantothenic acid | 1 mg | 30% |
| Choline | 64 mg | 12% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 252 mg | 25% |
| Iron | 2 mg | 29% |
| Potassium | 619 mg | 13% |
| Magnesium | 107 mg | 25% |
| Phosphorus | 349 mg | 50% |
| Zinc | 2 mg | 20% |
| Copper | 0.3 mg | 38% |
| Manganese | 1 mg | 41% |
| Selenium | 6 μg | 11% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.5 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0.3 μg | — |
| Arginine | 0.5 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 26 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0.2 μg | — |
| Fructose | 0 g | — |
| Galactose | 0 g | — |
| Glucose | 0.4 g | — |
| Glutamic acid | 4 g | — |
| Glycine | 0.3 g | — |
| Histidine | 0.3 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0.1 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 2 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 0.5 g | — |
| Proline | 1 g | — |
| Retinol | 47 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.4 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 0.4 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.2 μg | — |
Burning 406 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 77minWalking (3.5 mph)
- 49minCycling (moderate)
- 34minRunning (6 mph)
- 57minSwimming laps
Common questions
How many calories are in Couscous with Artichoke and Feta?
One serving of Couscous with Artichoke and Feta (1 serving) has 406 calories, which works out to 153 calories per 100 g. That is about 20% of a 2,000-calorie day.
Is Couscous with Artichoke and Feta high in protein?
It provides a solid 18 g of protein per serving (35% of the 50 g daily value), but protein supplies only 17% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Couscous with Artichoke and Feta keto-friendly?
It is hard to fit into a strict keto diet. One serving has 48 g of net carbs and 64% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Couscous with Artichoke and Feta?
1002 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Couscous with Artichoke and Feta?
3.3 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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