⏱ 20 min totalSpinach and Feta Couscous
Per 1 serving · 79 g · 5 ingredients
of a 2,000 cal day
- Protein8.6g15% of calories
- Carbs35g60% of calories
- Fat6.6g25% of calories
At a glance
One serving of Spinach and Feta Couscous (79 g) has 236 calories, with 8.6 g of protein, 35 g of carbohydrates and 6.6 g of fat. Most of its energy comes from carbs (60% of calories). It is high in Vitamin K (62% DV), phosphorus (21% DV) and manganese (21% DV).
High in
20%+ of the daily value
- Vitamin K62%
- Phosphorus21%
- Manganese21%
Good source of
10–19% of the daily value
- Vitamin A10%
- Riboflavin (B2)17%
- Niacin11%
- Vitamin B612%
- Folate (B9)11%
- Vitamin B1213%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
Directions
- 1
Cook couscous according to package directions.
- 2
In a large bowl, combine the cooked couscous, spinach, crumbled feta cheese, and fresh dill.
- 3
Drizzle olive oil over the salad and toss gently to combine all ingredients.
- 4
Serve immediately or refrigerate for up to 3 days.
Vitamins & minerals
Amounts for 1 serving (79 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 94 μg | 10% |
| Vitamin C | 4 mg | 5% |
| Vitamin D | 0.1 μg | 1% |
| Vitamin E | 1 mg | 4% |
| Vitamin K | 74 μg | 62% |
| Thiamine | 0.1 mg | 9% |
| Riboflavin (B2) | 0.2 mg | 17% |
| Niacin | 2 mg | 11% |
| Vitamin B6 | 0.2 mg | 12% |
| Folate (B9) | 44 μg | 11% |
| Vitamin B12 | 0.3 μg | 13% |
| Pantothenic acid | 1 mg | 15% |
| Choline | 6 mg | 1% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 118 mg | 12% |
| Iron | 1 mg | 13% |
| Potassium | 168 mg | 4% |
| Magnesium | 34 mg | 8% |
| Phosphorus | 144 mg | 21% |
| Zinc | 1 mg | 9% |
| Copper | 0.1 mg | 14% |
| Manganese | 0.5 mg | 21% |
| Selenium | 3 μg | 5% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.3 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 0.3 g | — |
| Aspartic acid | 0.4 g | — |
| Beta carotene | 844 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 μg | — |
| Fructose | 0 g | — |
| Galactose | 0 g | — |
| Glucose | 0 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 0.2 g | — |
| Histidine | 0.2 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.4 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.4 g | — |
| Maltose | 0 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 3 g | — |
| Phenylalanine | 0.4 g | — |
| Polyunsaturated fats | 0.5 g | — |
| Proline | 1 g | — |
| Retinol | 23 μg | — |
| Serine | 0.5 g | — |
| Starch | 0 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.3 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.3 g | — |
| Valine | 0.5 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.1 μg | — |
Burning 236 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 45minWalking (3.5 mph)
- 28minCycling (moderate)
- 20minRunning (6 mph)
- 33minSwimming laps
Common questions
How many calories are in Spinach and Feta Couscous?
One serving of Spinach and Feta Couscous (1 serving) has 236 calories, which works out to 297 calories per 100 g. That is about 12% of a 2,000-calorie day.
Is Spinach and Feta Couscous high in protein?
Not especially. It has 8.6 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 Spinach and Feta Couscous keto-friendly?
It is hard to fit into a strict keto diet. One serving has 32 g of net carbs and 60% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Spinach and Feta Couscous?
188 mg per serving.
How much sugar is in Spinach and Feta Couscous?
0.8 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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