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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1 tablespoon (14g) canola oil |
1 tablespoon (15g) plain nonfat yogurt |
1/4 cup (55g) brown sugar |
2 tablespoons (40g) molasses |
2 tablespoons (40g) maple syrup |
2 (66g) egg whites |
1 cup (246g) skim milk |
1 1/2 cups (93g) natural bran |
1/2 cup (63g) all-purpose flour |
1/2 cup (60g) whole wheat flour |
1 1/2 teaspoons (7g) baking powder |
1/2 teaspoon (2g) baking soda |
1/2 teaspoon (3g) salt |
1/4 cup (36g) raisins |
1/4 cup (33g) dried apricots |
Total | 1 serving | |
| Alanine | n/a | 0.0 | n/a | n/a | n/a | 0.5 | 0.3 | 0.5 | 0.2 | 0.3 | n/a | n/a | 0.0 | 0.0 | 0.0 | 2 | 0 |
| Alcohol (g) | 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 | 0.0 | 0 | 0 |
| Arginine | n/a | 0.0 | n/a | n/a | n/a | 0.4 | 0.4 | 0.6 | 0.3 | 0.4 | n/a | n/a | 0.0 | 0.1 | 0.0 | 2 | 0 |
| Ash (g) | 0.0 | 0.2 | 0.2 | 1.3 | 0.2 | 0.4 | 2.1 | 5.2 | 0.3 | 0.9 | 5.0 | 0.8 | 3.0 | 0.7 | 0.8 | 21 | 2 |
| Aspartic acid | n/a | 0.1 | n/a | n/a | n/a | 0.8 | 0.7 | 0.7 | 0.3 | 0.4 | n/a | n/a | 0.0 | 0.0 | 0.3 | 3 | 0 |
| Beta-sitosterol (mg) | 57.8 | 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 | n/a | 58 | 5 |
| Caffeine (mg) | 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 | 0.0 | 0 | 0 |
| Calcium (mg) | 0.0 | 30.5 | 45.7 | 82.0 | 40.8 | 4.6 | 351.8 | 361.8 | 9.4 | 20.4 | 508.1 | 0.0 | 0.7 | 18.1 | 17.9 | 1,492 | 124 |
| Calories | 123.8 | 8.6 | 209.0 | 116.0 | 104.0 | 34.3 | 100.9 | 241.8 | 227.5 | 204.0 | 3.5 | 0.0 | 0.0 | 108.4 | 78.3 | 1,560 | 130 |
| Calories (kj) | 517.9 | 35.7 | 874.5 | 485.2 | 435.2 | 142.6 | 418.2 | 1,011.8 | 951.9 | 854.4 | 14.7 | 0.0 | 0.0 | 453.9 | 327.9 | 6,524 | 544 |
| Campesterol (mg) | 33.7 | 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 | n/a | 34 | 3 |
| Carbohydrates (g) | 0.0 | 1.2 | 53.9 | 29.9 | 26.8 | 0.5 | 13.7 | 69.0 | 47.7 | 43.2 | 1.7 | 0.0 | 0.0 | 28.7 | 20.4 | 337 | 28 |
| Cholesterol (mg) | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 4.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 5 | 0 |
| Copper (mg) | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 1.0 | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 2 | 0 |
| Cystine | n/a | 0.0 | n/a | n/a | n/a | 0.2 | 0.1 | 0.2 | 0.1 | 0.2 | n/a | n/a | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Dietary Fiber (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 27.2 | 1.7 | 6.4 | 0.0 | 0.0 | 0.0 | 1.3 | 2.4 | 39 | 3 |
| Folate (mcg) | 0.0 | 1.8 | 0.6 | 0.0 | 0.0 | 2.6 | 14.8 | 1,218.3 | 16.3 | 26.4 | 0.0 | 0.0 | 0.0 | 1.8 | 3.3 | 1,286 | 107 |
| Folate, DFE (mcg) | 0.0 | 1.8 | 0.6 | 0.0 | 0.0 | 2.6 | 14.8 | 2,044.1 | 16.3 | 26.4 | 0.0 | 0.0 | 0.0 | 1.8 | 3.3 | 2,112 | 176 |
| Folate, food (mcg) | 0.0 | 1.8 | 0.6 | 0.0 | 0.0 | 2.6 | 14.8 | 38.1 | 16.3 | 26.4 | 0.0 | 0.0 | 0.0 | 1.8 | 3.3 | 106 | 9 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1,180.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1,180 | 98 |
| Fructose | n/a | n/a | 0.6 | 5.1 | 0.2 | 0.0 | n/a | 0.3 | n/a | 0.0 | n/a | n/a | n/a | 10.8 | 4.1 | 21 | 2 |
| Galactose | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0 | 0 |
| Glucose (dextrose) | n/a | n/a | 0.7 | 4.8 | 0.6 | 0.2 | n/a | 1.0 | n/a | 0.0 | n/a | n/a | n/a | 10.1 | 10.8 | 28 | 2 |
| Glutamic acid | n/a | 0.2 | n/a | n/a | n/a | 1.0 | 2.0 | 2.1 | 2.2 | 2.6 | n/a | n/a | 0.0 | 0.1 | 0.1 | 10 | 1 |
| Glycine | n/a | 0.0 | n/a | n/a | n/a | 0.3 | 0.2 | 0.5 | 0.2 | 0.3 | n/a | n/a | 0.0 | 0.0 | 0.0 | 2 | 0 |
| Histidine | n/a | 0.0 | n/a | n/a | n/a | 0.2 | 0.3 | 0.3 | 0.1 | 0.2 | n/a | n/a | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Iron (mg) | 0.0 | 0.0 | 0.4 | 1.9 | 0.0 | 0.1 | 0.1 | 16.4 | 0.7 | 2.2 | 0.8 | 0.0 | 0.0 | 0.7 | 0.9 | 24 | 2 |
| Isoleucine | n/a | 0.0 | n/a | n/a | n/a | 0.4 | 0.6 | 0.3 | 0.2 | 0.3 | n/a | n/a | 0.0 | 0.0 | 0.0 | 2 | 0 |
| Lactose | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0 | 0 |
| Leucine | n/a | 0.1 | n/a | n/a | n/a | 0.7 | 1.0 | 0.7 | 0.4 | 0.5 | n/a | n/a | 0.0 | 0.0 | 0.0 | 3 | 0 |
| Lysine | n/a | 0.1 | n/a | n/a | n/a | 0.5 | 0.8 | 0.3 | 0.1 | 0.2 | n/a | n/a | 0.0 | 0.0 | 0.0 | 2 | 0 |
| Magnesium (mg) | 0.0 | 2.9 | 5.0 | 96.8 | 8.4 | 7.3 | 39.4 | 336.7 | 13.8 | 82.2 | 2.7 | 0.0 | 0.0 | 11.6 | 10.4 | 617 | 51 |
| Maltose | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 1.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 1 | 0 |
| Manganese (mg) | 0.0 | 0.0 | 0.0 | 0.6 | 1.2 | 0.0 | 0.0 | 6.9 | 0.4 | 2.4 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 12 | 1 |
| Methionine | n/a | 0.0 | n/a | n/a | n/a | 0.3 | 0.2 | 0.2 | 0.1 | 0.1 | n/a | n/a | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Monounsaturated Fat (g) | 8.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.6 | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 10 | 1 |
| Niacin (mg) | 0.0 | 0.0 | 0.1 | 0.4 | 0.0 | 0.1 | 0.2 | 13.8 | 0.8 | 3.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.8 | 19 | 2 |
| Pantothenic acid (mg) | 0.0 | 0.1 | 0.1 | 0.3 | 0.0 | 0.1 | 0.9 | 1.0 | 0.3 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 3 | 0 |
| Phenylalanine | n/a | 0.0 | n/a | n/a | n/a | 0.5 | 0.5 | 0.4 | 0.3 | 0.4 | n/a | n/a | 0.0 | 0.0 | 0.0 | 2 | 0 |
| Phosphorus (mg) | 0.0 | 24.0 | 2.2 | 12.4 | 0.8 | 9.9 | 275.5 | 1,069.5 | 67.5 | 214.2 | 684.3 | 0.0 | 0.0 | 36.6 | 23.1 | 2,420 | 202 |
| Phytosterols | 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 | n/a | n/a | 0 | 0 |
| Polyunsaturated Fat (g) | 3.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2.0 | 0.3 | 0.7 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 7 | 1 |
| Potassium (mg) | 0.0 | 39.0 | 73.2 | 585.6 | 84.8 | 107.6 | 447.7 | 948.6 | 66.9 | 217.8 | 0.3 | 0.0 | 0.2 | 271.5 | 377.7 | 3,221 | 268 |
| Proline | n/a | 0.1 | n/a | n/a | n/a | 0.3 | 0.9 | 0.7 | 0.7 | 1.2 | n/a | n/a | 0.0 | 0.1 | 0.3 | 4 | 0 |
| Protein (g) | 0.0 | 0.9 | 0.1 | 0.0 | 0.0 | 7.2 | 9.7 | 12.2 | 6.5 | 7.9 | 0.0 | 0.0 | 0.0 | 1.1 | 1.1 | 47 | 4 |
| Retinol (mcg) | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 150.1 | 488.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 639 | 53 |
| Riboflavin (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.5 | 0.3 | 0.5 | 2.5 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 4 | 0 |
| Saturated Fat (g) | 1.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 0.6 | 0.1 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2 | 0 |
| Selenium (mcg) | 0.0 | 0.6 | 0.7 | 7.1 | 0.2 | 13.2 | 5.9 | 8.7 | 21.2 | 37.1 | 0.0 | 0.0 | 0.0 | 0.2 | 0.7 | 96 | 8 |
| Serine | n/a | 0.1 | n/a | n/a | n/a | 0.5 | 0.5 | 0.5 | 0.3 | 0.4 | n/a | n/a | 0.0 | 0.0 | 0.0 | 2 | 0 |
| Sodium (mg) | 0.0 | 11.8 | 15.4 | 14.8 | 4.8 | 109.6 | 145.1 | 241.8 | 1.3 | 1.2 | 544.6 | 629.3 | 1,162.7 | 4.0 | 3.3 | 2,890 | 241 |
| Starch | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 20.3 | n/a | 34.7 | n/a | n/a | n/a | 1.0 | 0.1 | 56 | 5 |
| Stigmasterol (mg) | 0.4 | 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 | n/a | 0 | 0 |
| Sucrose | n/a | n/a | 52.0 | 11.8 | 23.3 | 0.0 | n/a | 12.3 | n/a | 0.2 | n/a | n/a | n/a | 0.2 | 2.6 | 102 | 9 |
| Sugar (g) | 0.0 | 1.2 | 53.4 | 22.2 | 24.2 | 0.5 | n/a | 14.6 | 0.2 | 0.2 | 0.0 | 0.0 | 0.0 | 21.5 | 17.4 | 155 | 13 |
| Theobromine (mg) | 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 | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 2.1 | 0.1 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 3 | 0 |
| Threonine | n/a | 0.0 | n/a | n/a | n/a | 0.3 | 0.4 | 0.4 | 0.2 | 0.2 | n/a | n/a | 0.0 | 0.0 | 0.0 | 2 | 0 |
| Tocopherol, alpha (mg) | 2.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 1.2 | 0.0 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 1.4 | 6 | 0 |
| Tocopherol, beta (mg) | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.1 | n/a | n/a | n/a | 0.0 | 0.0 | 0 | 0 |
| Tocopherol, delta (mg) | 0.1 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0 | 0 |
| Tocopherol, gamma (mg) | 3.8 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1.1 | n/a | n/a | n/a | 0.0 | 0.0 | 5 | 0 |
| Total Fat (g) | 14.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.6 | 4.6 | 0.6 | 1.5 | 0.0 | 0.0 | 0.0 | 0.2 | 0.2 | 22 | 2 |
| Trans-monoenoic Fat (g) | 0.0 | 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 | n/a | 0 | 0 |
| TransFatty acids (g) | 0.1 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tryptophan | n/a | 0.0 | n/a | n/a | n/a | 0.1 | 0.1 | 0.2 | 0.1 | 0.1 | n/a | n/a | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Tyrosine | n/a | 0.0 | n/a | n/a | n/a | 0.3 | 0.5 | 0.1 | 0.2 | 0.2 | n/a | n/a | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Valine | n/a | 0.1 | n/a | n/a | n/a | 0.5 | 0.7 | 0.5 | 0.3 | 0.3 | n/a | n/a | 0.0 | 0.0 | 0.0 | 2 | 0 |
| Vitamin A, IU (IU) | 0.0 | 1.1 | 0.0 | 0.0 | 0.0 | 0.0 | 499.4 | 1,624.7 | 0.0 | 5.4 | 0.0 | 0.0 | 0.0 | 0.0 | 1,171.3 | 3,302 | 275 |
| Vitamin A, RAE (mcg) | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 150.1 | 488.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 58.5 | 697 | 58 |
| Vitamin B-12 (mcg) | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 1.1 | 17.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 19 | 2 |
| Vitamin B-6 (mg) | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | 0.1 | 11.2 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 12 | 1 |
| Vitamin C (mg) | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 2.7 | 18.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.8 | 0.3 | 23 | 2 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 98.4 | 120.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 218 | 18 |
| Water (g) | 0.0 | 13.1 | 0.7 | 8.7 | 13.0 | 57.8 | 219.8 | 2.0 | 7.5 | 6.4 | 0.3 | 0.0 | 0.0 | 5.6 | 10.0 | 345 | 29 |
| Zinc (mg) | 0.0 | 0.1 | 0.0 | 0.1 | 0.6 | 0.0 | 1.1 | 11.5 | 0.4 | 1.6 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 16 | 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.