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Pineapple, Black Beans, and Couscous⏱ 20 min total
Recipes

Pineapple, Black Beans, and Couscous

Per 1 serving · 172 g · 6 ingredients

Calories
179
9%
of a 2,000 cal day
  • Protein
    6.9g
    15% of calories
  • Carbs
    38g
    83% of calories
  • Fat
    0.4g
    2% of calories
Portion
  • ✓ Fat free
  • ✓ Low saturated fat
  • ✓ Cholesterol free

At a glance

One serving of Pineapple, Black Beans, and Couscous (172 g) has 179 calories, with 6.9 g of protein, 38 g of carbohydrates and 0.4 g of fat. Most of its energy comes from carbs (83% of calories). It is high in dietary fiber (22% DV), iron (21% DV) and copper (25% DV).

Per 100 g
104cal
low energy density
Protein per 100 cal
3.9g
Net carbs
31g
carbs minus fiber
Fiber
6.2g
9.3 g sugar

High in

20%+ of the daily value

  • Dietary fiber22%
  • Iron21%
  • Copper25%
  • Manganese45%

Good source of

10–19% of the daily value

  • Thiamine14%
  • Folate (B9)12%
  • Magnesium10%
  • Phosphorus16%

Watch

20%+ of the daily value

Nothing notable

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 10 minCook 10 min
  1. 1

    In a saucepan, combine water and the juice from the canned pineapple. Bring to a boil over medium-low heat, then remove from heat immediately.

  2. 2

    Stir in the couscous, coating it evenly. Set aside for about 5 minutes, or until the liquid is absorbed and the couscous is tender.

  3. 3

    In a skillet, combine the pineapple chunks and drained black beans. Cook over medium heat.

  4. 4

    In a small bowl, whisk together the warm water and the taco seasoning mix. Pour the mixture over the black beans and pineapple.

  5. 5

    Cook and stir for 5 to 7 minutes, or until heated through, adding a splash more water if needed.

  6. 6

    Fluff couscous with a fork and divide between plates. Spoon the bean and pineapple mixture over top, and serve.

Vitamins & minerals

Amounts for 1 serving (172 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A1 μg
0%
Vitamin C8 mg
9%
Vitamin D0 μg
0%
Vitamin E0.4 mg
3%
Vitamin K2 μg
1%
Thiamine0.2 mg
14%
Riboflavin (B2)0.1 mg
9%
Niacin1 mg
8%
Vitamin B60.1 mg
8%
Folate (B9)47 μg
12%
Vitamin B120 μg
0%
Pantothenic acid0.5 mg
9%
Choline18 mg
3%

Minerals

NutrientAmount% Daily Value
Calcium37 mg
4%
Iron2 mg
21%
Potassium312 mg
7%
Magnesium41 mg
10%
Phosphorus111 mg
16%
Zinc1 mg
5%
Copper0.2 mg
25%
Manganese1 mg
45%
Selenium1 μg
2%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine0.3 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene0 μg—
Arginine0.3 g—
Aspartic acid1 g—
Beta carotene14 μg—
Caffeine0 mg—
Cystine0.1 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride3 μg—
Fructose4 g—
Galactose0 g—
Glucose5 g—
Glutamic acid2 g—
Glycine0.3 g—
Histidine0.2 g—
Hydroxyproline0 g—
Isoleucine0.3 g—
Lactose0 g—
Leucine1 g—
Lycopene0 μg—
Lysine0.3 g—
Maltose0 g—
Methionine0.1 g—
Monounsaturated fats0 g—
Phenylalanine0.4 g—
Polyunsaturated fats0.2 g—
Proline1 g—
Retinol0 μg—
Serine0.4 g—
Starch0 g—
Sucrose0.2 g—
Theobromine0 mg—
Threonine0.2 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0.1 g—
Tyrosine0.2 g—
Valine0.3 g—
Vitamin D20 μg—
Vitamin D30 μg—

Burning 179 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 34min
    Walking (3.5 mph)
  • 21min
    Cycling (moderate)
  • 15min
    Running (6 mph)
  • 25min
    Swimming laps

Common questions

How many calories are in Pineapple, Black Beans, and Couscous?

One serving of Pineapple, Black Beans, and Couscous (1 serving) has 179 calories, which works out to 104 calories per 100 g. That is about 9% of a 2,000-calorie day.

Is Pineapple, Black Beans, and Couscous high in protein?

Not especially. It has 6.9 g of protein per serving, and protein supplies 15% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Pineapple, Black Beans, and Couscous keto-friendly?

It is hard to fit into a strict keto diet. One serving has 31 g of net carbs and 83% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Pineapple, Black Beans, and Couscous?

145 mg per serving.

How much sugar is in Pineapple, Black Beans, and Couscous?

9.3 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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