Mediterranean Couscous Salad
This Mediterranean couscous salad provides a balanced nutritional profile with moderate calories and a good amount of natural protein. It is rich in dietary fiber, supporting healthy digestion. The presence of essential vitamins like vitamin C and vitamin A contributes to overall well-being. With moderate fats and low saturated fat, it offers a light and flavorful choice for any meal.
Macronutrient distribution
A Serving (250 g) of Mediterranean Couscous Salad contains 350 calories, 13 g of protein, 40 g of carbohydrates, and 15 g of fat.
- Protein
- 13 g15%
- Carbs
- 40 g46%
- Fat
- 15 g39%
of calories
Calorie Burn
How long would it take to burn off 350 calories?
- Walking3.5 mph, moderate pace62 min
- YogaModerate effort, gentle pace89 min
- SwimmingFreestyle, moderate effort46 min
- Biking12–14 mph, moderate effort33 min
- StairsStair climbing, moderate pace44 min
- Running5 mph (12 min/mile)32 min
Estimates for an average adult male (~75 kg / 165 lb), based on activity MET values. Download Leana to calculate calorie burn based on your personal profile.
Nutritional composition
Complete nutrition facts: macronutrients (protein, carbs and fat) and micronutrients (vitamins and minerals).
Values per Serving (250 g)
Carbohydrates
- Carbohydrates40 / 313 g(13%)
- Dietary Fiber7 / 38 g(18%)
- Soluble Fiber3 g
- Insoluble Fiber4 g
- Total Sugars4 g
Fats
- Total Fat15 / 83 g(18%)
- Saturated Fat3.5 / 25 g(14%)
- Monounsaturated Fat8 g
- Polyunsaturated Fat2.5 g
- Cholesterol30 / 300 mg(10%)
- Omega-30.1 g
- Omega-62.3 g
- Omega-98 g
- Oleic Acid8 g
- Capric Acid0.02 g
- Lauric Acid0.05 g
- Stearic Acid1.3 g
- Caprylic Acid0.02 g
- Linoleic Acid2 g
- Myristic Acid0.3 g
- Palmitic Acid1.8 g
- Eicosenoic Acid0.1 g
- Alpha-Linolenic Acid (ALA)0.1 g
- Gamma-Linolenic Acid (GLA)0.2 g
- Dihomo-Gamma-Linolenic Acid (DGLA)0.1 g
Protein
- Protein13 / 56 g(23%)
Amino Acids
- Lysine0.96 g
- Serine0.57 g
- Valine0.78 g
- Alanine0.57 g
- Cystine0.15 g
- Cysteine0.25 g
- Proline0.7 g
- Arginine0.78 g
- Histidine0.39 g
- Threonine0.52 g
- Isoleucine0.65 g
- Methionine0.26 g
- Tryptophan0.13 g
- Glutamic Acid2.4 g
- Aspartic Acid1.4 g
- Phenylalanine0.52 g
- Glycine0.57 g
- Leucine1.1 g
- Tyrosine0.39 g
Vitamins
- Vitamin A300 / 900 ug(33%)
- Vitamin C15 / 90 mg(17%)
- Vitamin D1 / 15 ug(7%)
- Vitamin E1 / 15 mg(7%)
- Vitamin K20 / 120 ug(17%)
- Vitamin B60.2 / 1.3 mg(15%)
- Vitamin B120.4 / 2.4 ug(17%)
- Thiamin (B1)0.1 / 1.2 mg(8%)
- Riboflavin (B2)0.15 / 1.3 mg(12%)
- Niacin (B3)2 / 16 mg(13%)
- Folate80 / 400 ug(20%)
- Pantothenic Acid (B5)0.5 / 5 mg(10%)
- Biotin5 / 30 ug(17%)
- Choline20 / 550 mg(4%)
Minerals
- Calcium150 / 1,000 mg(15%)
- Iron2.5 / 8 mg(31%)
- Magnesium40 / 420 mg(10%)
- Phosphorus200 / 700 mg(29%)
- Potassium300 / 3,400 mg(9%)
- Sodium450 / 2,300 mg(20%)
- Zinc1.5 / 11 mg(14%)
- Copper0.3 / 0.9 mg(33%)
- Manganese0.5 / 2.3 mg(22%)
- Selenium15 / 55 ug(27%)
- Iodine15 / 150 ug(10%)
- Chromium5 / 35 ug(14%)
- Molybdenum10 / 45 ug(22%)
- Chloride700 / 2,300 mg(30%)
Other
- Water182 / 3,700 g(5%)
Sources
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