Please note, the information provided here is approximate. Totals do not include: possible substitutions (i.e. "OR"-ed ingredients), optional ingredients, or ingredients without a measurement (e.g. "to taste").
Learn more about how we calculate nutritional information, and always consult a registered dietician or your physician before embarking on any diet plan which relies on these numbers, and for any other questions.
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2 tablespoons (18g) dried currants |
2 tablespoons (12g) dried cranberries |
2 tablespoons (14g) slivered almonds |
1 tablespoon (13g) sugar |
1 teaspoon (4g) sugar |
2 tablespoons (25g) millet |
1 large (33g) egg whites |
1 cup (0g) wheat berries |
1/2 teaspoon (3g) salt |
1 cup (156g) steel cut oats |
1/2 cup (122g) milk |
3 tablespoons (60g) molasses |
3 tablespoons (63g) honey |
1 teaspoon (3g) cinnamon |
Total | 1 serving | |
| Alanine | n/a | 0.0 | 0.1 | n/a | n/a | 0.2 | 0.2 | n/a | 0.0 | 1.4 | 0.1 | n/a | 0.0 | 0.0 | 2 | 0 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Arginine | n/a | 0.0 | 0.3 | n/a | n/a | 0.1 | 0.2 | n/a | 0.0 | 1.9 | 0.1 | n/a | 0.0 | 0.0 | 3 | 0 |
| Ash (g) | 0.4 | 0.0 | 0.4 | 0.0 | 0.0 | 0.8 | 0.2 | n/a | 3.0 | 2.7 | 0.9 | 2.0 | 0.1 | 0.1 | 11 | 2 |
| Aspartic acid | n/a | 0.0 | 0.4 | n/a | n/a | 0.2 | 0.4 | n/a | 0.0 | 2.3 | 0.3 | n/a | 0.0 | 0.0 | 4 | 1 |
| Beta-sitosterol | n/a | n/a | 17.8 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 18 | 3 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Calcium (mg) | 15.2 | 1.0 | 35.6 | 0.1 | 0.0 | 2.0 | 2.3 | n/a | 0.7 | 84.2 | 145.2 | 123.0 | 3.8 | 26.2 | 439 | 73 |
| Calories | 49.9 | 5.6 | 77.6 | 48.8 | 16.3 | 94.5 | 17.2 | n/a | 0.0 | 606.8 | 78.1 | 174.0 | 191.5 | 6.5 | 1,367 | 228 |
| Calories (kj) | 208.9 | 23.8 | 325.1 | 203.9 | 68.0 | 395.5 | 71.3 | n/a | 0.0 | 2,539.7 | 327.0 | 727.8 | 801.4 | 27.0 | 5,719 | 953 |
| Campesterol | n/a | n/a | 0.7 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Carbohydrates (g) | 13.1 | 1.5 | 2.9 | 12.6 | 4.2 | 18.2 | 0.2 | n/a | 0.0 | 103.4 | 5.7 | 44.8 | 51.9 | 2.1 | 261 | 43 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 17.1 | 0.0 | 0.0 | 0.0 | 17 | 3 |
| Copper (mg) | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.2 | 0.0 | n/a | 0.0 | 1.0 | 0.0 | 0.3 | 0.0 | 0.0 | 2 | 0 |
| Cystine | n/a | 0.0 | 0.0 | n/a | n/a | 0.1 | 0.1 | n/a | 0.0 | 0.6 | 0.0 | n/a | 0.0 | 0.0 | 1 | 0 |
| Dietary Fiber (g) | 1.2 | 0.6 | 1.6 | 0.0 | 0.0 | 2.1 | 0.0 | n/a | 0.0 | 16.5 | 0.0 | 0.0 | 0.1 | 1.4 | 24 | 4 |
| Folate (mcg) | 1.8 | 0.1 | 6.8 | 0.0 | 0.0 | 21.3 | 1.3 | n/a | 0.0 | 87.4 | 6.1 | 0.0 | 1.3 | 0.2 | 126 | 21 |
| Folate, DFE (mcg) | 1.8 | 0.1 | 6.8 | 0.0 | 0.0 | 21.3 | 1.3 | n/a | 0.0 | 87.4 | 6.1 | 0.0 | 1.3 | 0.2 | 126 | 21 |
| Folate, food (mcg) | 1.8 | 0.1 | 6.8 | 0.0 | 0.0 | 21.3 | 1.3 | n/a | 0.0 | 87.4 | 6.1 | 0.0 | 1.3 | 0.2 | 126 | 21 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Fructose | n/a | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 7.7 | 25.8 | 0.0 | 34 | 6 |
| Galactose | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 2.0 | 0.0 | 2 | 0 |
| Glucose (dextrose) | n/a | 0.4 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | n/a | n/a | n/a | n/a | 7.2 | 22.5 | 0.0 | 30 | 5 |
| Glutamic acid | n/a | 0.0 | 0.9 | n/a | n/a | 0.6 | 0.5 | n/a | 0.0 | 5.8 | 0.8 | n/a | 0.0 | 0.0 | 9 | 1 |
| Glycine | n/a | 0.0 | 0.2 | n/a | n/a | 0.1 | 0.1 | n/a | 0.0 | 1.3 | 0.1 | n/a | 0.0 | 0.0 | 2 | 0 |
| Histidine | n/a | 0.0 | 0.1 | n/a | n/a | 0.1 | 0.1 | n/a | 0.0 | 0.6 | 0.1 | n/a | 0.0 | 0.0 | 1 | 0 |
| Hydroxyproline | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Iron (mg) | 0.6 | 0.0 | 0.5 | 0.0 | 0.0 | 0.8 | 0.0 | n/a | 0.0 | 7.4 | 0.1 | 2.8 | 0.3 | 0.2 | 13 | 2 |
| Isoleucine | n/a | 0.0 | 0.1 | n/a | n/a | 0.1 | 0.2 | n/a | 0.0 | 1.1 | 0.2 | n/a | 0.0 | 0.0 | 2 | 0 |
| Lactose | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Leucine | n/a | 0.0 | 0.2 | n/a | n/a | 0.4 | 0.3 | n/a | 0.0 | 2.0 | 0.4 | n/a | 0.0 | 0.0 | 3 | 1 |
| Lysine | n/a | 0.0 | 0.1 | n/a | n/a | 0.1 | 0.3 | n/a | 0.0 | 1.1 | 0.3 | n/a | 0.0 | 0.0 | 2 | 0 |
| Magnesium (mg) | 7.2 | 0.7 | 36.2 | 0.0 | 0.0 | 28.5 | 3.6 | n/a | 0.0 | 276.1 | 15.9 | 145.2 | 1.3 | 1.6 | 516 | 86 |
| Maltose | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.9 | 0.0 | 1 | 0 |
| Manganese (mg) | 0.1 | 0.0 | 0.3 | 0.0 | 0.0 | 0.4 | 0.0 | n/a | 0.0 | 7.7 | 0.0 | 0.9 | 0.1 | 0.5 | 10 | 2 |
| Methionine | n/a | 0.0 | 0.0 | n/a | n/a | 0.1 | 0.1 | n/a | 0.0 | 0.5 | 0.1 | n/a | 0.0 | 0.0 | 1 | 0 |
| Monounsaturated Fat (g) | 0.0 | 0.0 | 4.2 | 0.0 | 0.0 | 0.2 | 0.0 | n/a | 0.0 | 3.4 | 1.3 | 0.0 | 0.0 | 0.0 | 9 | 2 |
| Niacin (mg) | 0.3 | 0.0 | 0.5 | 0.0 | 0.0 | 1.2 | 0.0 | n/a | 0.0 | 1.5 | 0.1 | 0.6 | 0.1 | 0.0 | 4 | 1 |
| Pantothenic acid (mg) | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.2 | 0.1 | n/a | 0.0 | 2.1 | 0.4 | 0.5 | 0.0 | 0.0 | 3 | 1 |
| Phenylalanine | n/a | 0.0 | 0.2 | n/a | n/a | 0.1 | 0.2 | n/a | 0.0 | 1.4 | 0.2 | n/a | 0.0 | 0.0 | 2 | 0 |
| Phosphorus (mg) | 22.1 | 1.6 | 65.3 | 0.0 | 0.0 | 71.3 | 5.0 | n/a | 0.0 | 815.9 | 113.5 | 18.6 | 2.5 | 1.7 | 1,117 | 186 |
| Phytosterols | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.7 | 1 | 0 |
| Polyunsaturated Fat (g) | 0.0 | 0.0 | 1.6 | 0.0 | 0.0 | 0.5 | 0.0 | n/a | 0.0 | 4.0 | 0.2 | 0.0 | 0.0 | 0.0 | 6 | 1 |
| Potassium (mg) | 157.4 | 10.4 | 95.2 | 0.3 | 0.1 | 48.8 | 53.8 | n/a | 0.2 | 669.2 | 184.2 | 878.4 | 32.8 | 11.3 | 2,142 | 357 |
| Proline | n/a | 0.0 | 0.1 | n/a | n/a | 0.2 | 0.1 | n/a | 0.0 | 1.5 | 0.4 | n/a | 0.1 | 0.0 | 2 | 0 |
| Protein (g) | 0.7 | 0.0 | 2.9 | 0.0 | 0.0 | 2.8 | 3.6 | n/a | 0.0 | 26.3 | 4.0 | 0.0 | 0.2 | 0.1 | 41 | 7 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 37.8 | 0.0 | 0.0 | 0.0 | 38 | 6 |
| Riboflavin (mg) | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 0.1 | n/a | 0.0 | 0.2 | 0.2 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Saturated Fat (g) | 0.0 | 0.0 | 0.5 | 0.0 | 0.0 | 0.2 | 0.0 | n/a | 0.0 | 1.9 | 2.8 | 0.0 | 0.0 | 0.0 | 5 | 1 |
| Selenium (mcg) | 0.1 | 0.0 | 0.3 | 0.1 | 0.0 | 0.7 | 6.6 | n/a | 0.0 | n/a | 2.4 | 10.7 | 0.5 | 0.1 | 22 | 4 |
| Serine | n/a | 0.0 | 0.1 | n/a | n/a | 0.2 | 0.3 | n/a | 0.0 | 1.2 | 0.2 | n/a | 0.0 | 0.0 | 2 | 0 |
| Sodium (mg) | 1.4 | 0.2 | 0.1 | 0.1 | 0.0 | 1.3 | 54.8 | n/a | 1,162.7 | 3.1 | 59.8 | 22.2 | 2.5 | 0.3 | 1,309 | 218 |
| Starch | n/a | 0.0 | 0.1 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Stigmasterol | n/a | n/a | 0.5 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Sucrose | n/a | 0.0 | 0.5 | 12.6 | 4.2 | n/a | 0.0 | n/a | n/a | n/a | n/a | 17.6 | 0.6 | 0.0 | 35 | 6 |
| Sugar (g) | 11.9 | 0.5 | 0.5 | 12.6 | 4.2 | n/a | 0.2 | n/a | 0.0 | n/a | n/a | 33.3 | 51.7 | 0.1 | 115 | 19 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | 1.2 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Threonine | n/a | 0.0 | 0.1 | n/a | n/a | 0.1 | 0.1 | n/a | 0.0 | 0.9 | 0.2 | n/a | 0.0 | 0.0 | 1 | 0 |
| Tocopherol, alpha (mg) | 0.0 | 0.1 | 3.5 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.1 | 4 | 1 |
| Tocopherol, beta | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Tocopherol, delta | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Tocopherol, gamma | n/a | 0.0 | 0.1 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.3 | 0 | 0 |
| Total Fat (g) | 0.0 | 0.0 | 6.7 | 0.0 | 0.0 | 1.1 | 0.1 | n/a | 0.0 | 10.8 | 4.5 | 0.1 | 0.0 | 0.0 | 23 | 4 |
| Trans-monoenoic Fat | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0 | 0 |
| TransFatty acids | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Tryptophan | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.4 | 0.1 | n/a | 0.0 | 0.0 | 1 | 0 |
| Tyrosine | n/a | 0.0 | 0.1 | n/a | n/a | 0.1 | 0.2 | n/a | 0.0 | 0.9 | 0.2 | n/a | 0.0 | 0.0 | 1 | 0 |
| Valine | n/a | 0.0 | 0.1 | n/a | n/a | 0.1 | 0.3 | n/a | 0.0 | 1.5 | 0.3 | n/a | 0.0 | 0.0 | 2 | 0 |
| Vitamin A, IU (IU) | 12.9 | 7.4 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 168.4 | 0.0 | 0.0 | 7.7 | 196 | 33 |
| Vitamin A, RAE (mcg) | 0.7 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 40.3 | 0.0 | 0.0 | 0.4 | 42 | 7 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.4 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Vitamin B-6 (mg) | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | 0.2 | 0.1 | 0.4 | 0.0 | 0.0 | 1 | 0 |
| Vitamin C (mg) | 0.8 | 1.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 1.8 | 0.0 | 0.3 | 0.1 | 5 | 1 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Water (g) | 3.4 | 10.7 | 0.6 | 0.0 | 0.0 | 2.2 | 28.9 | n/a | 0.0 | 12.8 | 107.0 | 13.1 | 10.8 | 0.3 | 190 | 32 |
| Zinc (mg) | 0.1 | 0.0 | 0.4 | 0.0 | 0.0 | 0.4 | 0.0 | n/a | 0.0 | 6.2 | 0.5 | 0.2 | 0.1 | 0.0 | 8 | 1 |
Our nutritional database is not complete and serving size information for many recipes is unknown, which leads to incomplete nutritional data. Thus, we encourage any user to submit corrections or add information to any recipe on the site.