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.
1/3 cup (81g) milk |
1/3 cup (79g) water |
2 tablespoons (27g) olive oil |
2 cups (240g) whole wheat flour |
1 cup (125g) white bread flour |
2 tablespoons (0g) wheat gluten |
1/3 cup (27g) rolled oats |
1/3 cup (39g) walnuts |
1 teaspoon (3g) garlic |
1 teaspoon (1g) dried oregano |
1 tablespoon (3g) fresh basil |
1 teaspoon (6g) salt |
1 teaspoon (4g) sugar |
1 teaspoon (12g) fast-rising active dry yeast |
Total | 1 serving | |
Alanine (g) | 0.1 | n/a | 0.0 | 1.2 | 0.4 | n/a | 0.2 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.3 | 2 | 0 |
Alcohol (g) | 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 | 0.0 | 0 | 0 |
Arginine (g) | 0.1 | n/a | 0.0 | 1.6 | 0.5 | n/a | 0.2 | 0.9 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.2 | 4 | 0 |
Ash (g) | 0.6 | 0.1 | 0.0 | 3.8 | 0.6 | n/a | 0.5 | 0.7 | 0.0 | 0.1 | 0.0 | 6.0 | 0.0 | 0.7 | 13 | 1 |
Aspartic acid (g) | 0.2 | n/a | 0.0 | 1.7 | 0.5 | n/a | 0.3 | 0.7 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.5 | 4 | 0 |
Beta-sitosterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 24.9 | n/a | n/a | n/a | n/a | n/a | n/a | 25 | 2 |
Caffeine | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Calcium (mg) | 96.7 | 2.4 | 0.3 | 81.6 | 18.8 | n/a | 14.0 | 38.2 | 5.1 | 16.0 | 4.7 | 1.4 | 0.0 | 3.6 | 283 | 24 |
Calories | 52.0 | 0.0 | 238.7 | 816.0 | 455.0 | n/a | 102.2 | 254.8 | 4.2 | 2.7 | 0.6 | 0.0 | 16.3 | 39.0 | 1,981 | 165 |
Calories (kj) | 217.8 | 0.0 | 998.7 | 3,417.6 | 1,903.8 | n/a | 427.8 | 1,066.8 | 17.4 | 11.1 | 2.5 | 0.0 | 68.0 | 163.3 | 8,295 | 691 |
Campesterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 2.7 | n/a | n/a | n/a | n/a | n/a | n/a | 3 | 0 |
Carbohydrates (g) | 3.8 | 0.0 | 0.0 | 172.7 | 95.4 | n/a | 18.3 | 5.3 | 0.9 | 0.7 | 0.1 | 0.0 | 4.2 | 4.9 | 306 | 26 |
Cholesterol (mg) | 11.4 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 11 | 1 |
Copper (mg) | 0.0 | 0.0 | 0.0 | 1.0 | 0.2 | n/a | 0.1 | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 2 | 0 |
Cystine (g) | 0.0 | n/a | 0.0 | 0.7 | 0.3 | n/a | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 1 | 0 |
Dietary Fiber (g) | 0.0 | 0.0 | 0.0 | 25.7 | 3.4 | n/a | 2.7 | 2.6 | 0.1 | 0.4 | 0.0 | 0.0 | 0.0 | 3.2 | 38 | 3 |
Folate (mcg) | 4.1 | 0.0 | 0.0 | 105.6 | 228.8 | n/a | 8.6 | 38.2 | 0.1 | 2.4 | 1.8 | 0.0 | 0.0 | 280.8 | 670 | 56 |
Folate, DFE (mcg) | 4.1 | 0.0 | 0.0 | 105.6 | 363.8 | n/a | 8.6 | 38.2 | 0.1 | 2.4 | 1.8 | 0.0 | 0.0 | 280.8 | 805 | 67 |
Folate, food (mcg) | 4.1 | 0.0 | 0.0 | 105.6 | 36.3 | n/a | 8.6 | 38.2 | 0.1 | 2.4 | 1.8 | 0.0 | 0.0 | 280.8 | 478 | 40 |
Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 192.5 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 193 | 16 |
Fructose | n/a | n/a | n/a | 0.1 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
Galactose | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
Glucose (dextrose) | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
Glutamic acid (g) | 0.6 | n/a | 0.0 | 10.4 | 4.3 | n/a | 0.8 | 1.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.8 | 18 | 1 |
Glycine (g) | 0.1 | n/a | 0.0 | 1.4 | 0.5 | n/a | 0.2 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.2 | 3 | 0 |
Histidine (g) | 0.1 | n/a | 0.0 | 0.9 | 0.3 | n/a | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 2 | 0 |
Hydroxyproline | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
Iron (mg) | 0.0 | 0.0 | 0.2 | 8.6 | 5.8 | n/a | 1.1 | 1.1 | 0.0 | 0.4 | 0.1 | 0.0 | 0.0 | 0.3 | 18 | 1 |
Isoleucine (g) | 0.2 | n/a | 0.0 | 1.1 | 0.4 | n/a | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.2 | 2 | 0 |
Lactose | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
Leucine (g) | 0.3 | n/a | 0.0 | 2.2 | 0.9 | n/a | 0.3 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.4 | 4 | 0 |
Lysine (g) | 0.2 | n/a | 0.0 | 0.9 | 0.3 | n/a | 0.2 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.4 | 2 | 0 |
Magnesium (mg) | 10.6 | 0.8 | 0.0 | 328.8 | 27.5 | n/a | 37.2 | 61.6 | 0.7 | 2.7 | 1.7 | 0.1 | 0.0 | 6.5 | 478 | 40 |
Maltose | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
Manganese (mg) | 0.0 | 0.0 | 0.0 | 9.8 | 0.9 | n/a | 1.0 | 1.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 13 | 1 |
Methionine (g) | 0.1 | n/a | 0.0 | 0.5 | 0.2 | n/a | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 1 | 0 |
Monounsaturated Fat (g) | 0.9 | 0.0 | 19.7 | 0.7 | 0.1 | n/a | 0.5 | 3.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.5 | 26 | 2 |
Niacin (mg) | 0.1 | 0.0 | 0.0 | 11.9 | 7.4 | n/a | 0.3 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 4.8 | 25 | 2 |
Pantothenic acid (mg) | 0.3 | 0.0 | 0.0 | 1.4 | 0.5 | n/a | 0.3 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.6 | 4 | 0 |
Phenylalanine (g) | 0.1 | n/a | 0.0 | 1.6 | 0.7 | n/a | 0.2 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.2 | 3 | 0 |
Phosphorus (mg) | 75.6 | 0.0 | 0.0 | 856.8 | 135.0 | n/a | 110.6 | 134.8 | 4.3 | 1.5 | 1.5 | 0.0 | 0.0 | 76.4 | 1,396 | 116 |
Phytosterols (mg) | 0.0 | n/a | 59.7 | n/a | n/a | n/a | n/a | 28.1 | n/a | 2.0 | n/a | 0.0 | n/a | n/a | 90 | 7 |
Polyunsaturated Fat (g) | 0.1 | 0.0 | 2.8 | 2.8 | 0.5 | n/a | 0.6 | 18.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 25 | 2 |
Potassium (mg) | 122.7 | 0.8 | 0.3 | 871.2 | 133.8 | n/a | 97.6 | 171.8 | 11.2 | 12.6 | 7.8 | 0.5 | 0.1 | 114.6 | 1,545 | 129 |
Proline (g) | 0.3 | n/a | 0.0 | 5.0 | 1.5 | n/a | 0.1 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.2 | 7 | 1 |
Protein (g) | 2.7 | 0.0 | 0.0 | 31.7 | 12.9 | n/a | 3.5 | 5.9 | 0.2 | 0.1 | 0.1 | 0.0 | 0.0 | 4.9 | 62 | 5 |
Retinol (mcg) | 25.2 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 25 | 2 |
Riboflavin (mg) | 0.1 | 0.0 | 0.0 | 0.4 | 0.6 | n/a | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.5 | 2 | 0 |
Saturated Fat (g) | 1.9 | 0.0 | 3.7 | 1.0 | 0.2 | n/a | 0.3 | 2.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 10 | 1 |
Selenium (mcg) | 1.6 | 0.0 | 0.0 | 148.3 | 42.4 | n/a | 7.8 | 1.9 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.9 | 203 | 17 |
Serine (g) | 0.1 | n/a | 0.0 | 1.5 | 0.6 | n/a | 0.2 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.2 | 3 | 0 |
Sodium (mg) | 39.8 | 2.4 | 0.5 | 4.8 | 2.5 | n/a | 1.6 | 0.8 | 0.5 | 0.3 | 0.1 | 2,325.5 | 0.0 | 6.1 | 2,385 | 199 |
Starch | n/a | n/a | n/a | 138.6 | n/a | n/a | 15.6 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 154 | 13 |
Stigmasterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.4 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
Sucrose | n/a | n/a | n/a | 0.9 | n/a | n/a | 0.3 | 0.9 | n/a | 0.0 | 0.0 | n/a | 4.2 | n/a | 6 | 1 |
Sugar | n/a | 0.0 | 0.0 | 1.0 | 0.3 | n/a | 0.3 | 1.0 | 0.0 | 0.0 | 0.0 | 0.0 | 4.2 | 0.0 | 7 | 1 |
Theobromine | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Thiamin (mg) | 0.0 | 0.0 | 0.0 | 1.2 | 1.0 | n/a | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.3 | 4 | 0 |
Threonine (g) | 0.1 | n/a | 0.0 | 0.9 | 0.4 | n/a | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.2 | 2 | 0 |
Tocopherol, alpha | n/a | 0.0 | 3.9 | 1.7 | 0.1 | n/a | 0.1 | 0.3 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 6 | 1 |
Tocopherol, beta | n/a | n/a | 0.0 | 0.6 | 0.1 | n/a | 0.0 | 0.1 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 1 | 0 |
Tocopherol, delta | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.7 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 1 | 0 |
Tocopherol, gamma | n/a | n/a | 0.2 | 4.6 | 0.5 | n/a | 0.0 | 8.1 | n/a | 0.2 | 0.0 | n/a | n/a | n/a | 14 | 1 |
Total Fat (g) | 3.0 | 0.0 | 27.0 | 6.0 | 1.2 | n/a | 1.8 | 25.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.9 | 65 | 5 |
Trans-monoenoic Fat | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
TransFatty acids | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
Tryptophan (g) | 0.0 | n/a | 0.0 | 0.4 | 0.2 | n/a | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 1 | 0 |
Tyrosine (g) | 0.1 | n/a | 0.0 | 0.7 | 0.4 | n/a | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 2 | 0 |
Valine (g) | 0.2 | n/a | 0.0 | 1.4 | 0.5 | n/a | 0.2 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.3 | 3 | 0 |
Vitamin A, IU (IU) | 112.1 | 0.0 | 0.0 | 21.6 | 0.0 | n/a | 0.0 | 7.8 | 0.3 | 17.0 | 139.8 | 0.0 | 0.0 | 0.0 | 299 | 25 |
Vitamin A, RAE (mcg) | 26.8 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.4 | 0.0 | 0.9 | 7.0 | 0.0 | 0.0 | 0.0 | 35 | 3 |
Vitamin B-12 (mcg) | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Vitamin B-6 (mg) | 0.0 | 0.0 | 0.0 | 1.0 | 0.1 | n/a | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 2 | 0 |
Vitamin C (mg) | 1.2 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.5 | 0.9 | 0.0 | 0.5 | 0.0 | 0.0 | 0.0 | 3 | 0 |
Vitamin D | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Water (g) | 71.2 | 78.8 | 0.0 | 25.8 | 14.9 | n/a | 2.9 | 1.6 | 1.6 | 0.1 | 2.4 | 0.0 | 0.0 | 0.6 | 200 | 17 |
Zinc (mg) | 0.3 | 0.0 | 0.0 | 6.2 | 0.9 | n/a | 1.0 | 1.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.0 | 11 | 1 |
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