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 cup (120g) whole wheat flour |
1 cup (120g) oat flour |
1 1/2 teaspoons (7g) baking powder |
1 1/2 teaspoons (7g) baking soda |
1 pinch (0g) ground cinnamon |
1 pinch (0g) ground nutmeg |
2 (66g) egg whites |
2/3 cup (163g) buttermilk |
2 tablespoons (30g) buttermilk |
1/2 cup (0g) unsweetened apple butter |
1/2 cup (110g) brown sugar |
1/3 cup (105g) maple syrup |
3/4 cup (94g) apples |
Total | 1 serving | |
Alanine (g) | 0.6 | 0.9 | n/a | n/a | 0.0 | n/a | 0.5 | 0.2 | 0.0 | n/a | n/a | n/a | 0.0 | 2 | 0 |
Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
Arginine (g) | 0.8 | 1.1 | n/a | n/a | 0.0 | n/a | 0.4 | 0.2 | 0.0 | n/a | n/a | n/a | 0.0 | 3 | 0 |
Ash (g) | 1.9 | 3.0 | 5.0 | 2.5 | 0.0 | 0.0 | 0.4 | 1.5 | 0.3 | n/a | 0.5 | 0.5 | 0.2 | 16 | 3 |
Aspartic acid (g) | 0.9 | 1.3 | n/a | n/a | 0.0 | n/a | 0.8 | 0.4 | 0.1 | n/a | n/a | n/a | 0.1 | 4 | 1 |
Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
Calcium (mg) | 40.8 | 49.2 | 508.1 | 0.0 | 1.3 | 0.3 | 4.6 | 189.6 | 34.8 | n/a | 91.3 | 107.0 | 5.6 | 1,033 | 172 |
Calories | 408.0 | 402.0 | 3.5 | 0.0 | 0.3 | 0.7 | 34.3 | 65.4 | 12.0 | n/a | 418.0 | 272.7 | 48.8 | 1,666 | 278 |
Calories (kj) | 1,708.8 | 1,682.4 | 14.7 | 0.0 | 1.4 | 3.0 | 142.6 | 276.2 | 50.7 | n/a | 1,749.0 | 1,141.3 | 204.4 | 6,974 | 1,162 |
Carbohydrates (g) | 86.4 | 84.7 | 1.7 | 0.0 | 0.1 | 0.1 | 0.5 | 7.8 | 1.4 | n/a | 107.9 | 70.3 | 12.9 | 374 | 62 |
Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 6.5 | 1.2 | n/a | 0.0 | 0.0 | 0.0 | 8 | 1 |
Copper (mg) | 0.5 | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | 1 | 0 |
Cystine (g) | 0.3 | 0.3 | n/a | n/a | 0.0 | n/a | 0.2 | 0.1 | 0.0 | n/a | n/a | n/a | 0.0 | 1 | 0 |
Dietary Fiber (g) | 12.8 | 12.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 2.3 | 27 | 5 |
Folate (mcg) | 52.8 | 64.8 | 0.0 | 0.0 | 0.0 | 0.1 | 2.6 | 8.2 | 1.5 | n/a | 1.1 | 0.0 | 2.8 | 134 | 22 |
Folate, DFE (mcg) | 52.8 | 64.8 | 0.0 | 0.0 | 0.0 | 0.1 | 2.6 | 8.2 | 1.5 | n/a | 1.1 | 0.0 | 2.8 | 134 | 22 |
Folate, food (mcg) | 52.8 | 64.8 | 0.0 | 0.0 | 0.0 | 0.1 | 2.6 | 8.2 | 1.5 | n/a | 1.1 | 0.0 | 2.8 | 134 | 22 |
Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
Fructose (g) | 0.1 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 1.2 | 0.5 | 5.5 | 7 | 1 |
Galactose | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
Glucose (dextrose) (g) | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.2 | n/a | n/a | n/a | 1.5 | 1.7 | 2.3 | 6 | 1 |
Glutamic acid (g) | 5.2 | 2.3 | n/a | n/a | 0.0 | n/a | 1.0 | 1.1 | 0.2 | n/a | n/a | n/a | 0.0 | 10 | 2 |
Glycine (g) | 0.7 | 1.2 | n/a | n/a | 0.0 | n/a | 0.3 | 0.1 | 0.0 | n/a | n/a | n/a | 0.0 | 2 | 0 |
Histidine (g) | 0.4 | 0.4 | n/a | n/a | 0.0 | n/a | 0.2 | 0.2 | 0.0 | n/a | n/a | n/a | 0.0 | 1 | 0 |
Hydroxyproline | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
Iron (mg) | 4.3 | 4.9 | 0.8 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | n/a | 0.8 | 0.1 | 0.1 | 11 | 2 |
Isoleucine (g) | 0.5 | 0.6 | n/a | n/a | 0.0 | n/a | 0.4 | 0.3 | 0.1 | n/a | n/a | n/a | 0.0 | 2 | 0 |
Lactose | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
Leucine (g) | 1.1 | 1.0 | n/a | n/a | 0.0 | n/a | 0.7 | 0.5 | 0.1 | n/a | n/a | n/a | 0.0 | 3 | 1 |
Lysine (g) | 0.4 | 0.8 | n/a | n/a | 0.0 | n/a | 0.5 | 0.5 | 0.1 | n/a | n/a | n/a | 0.0 | 2 | 0 |
Magnesium (mg) | 164.4 | 301.2 | 2.7 | 0.0 | 0.1 | 0.3 | 7.3 | 18.0 | 3.3 | n/a | 9.9 | 22.0 | 4.7 | 534 | 89 |
Maltose | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
Manganese (mg) | 4.9 | 2.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 3.1 | 0.0 | 11 | 2 |
Methionine (g) | 0.3 | 0.2 | n/a | n/a | 0.0 | n/a | 0.3 | 0.1 | 0.0 | n/a | n/a | n/a | 0.0 | 1 | 0 |
Monounsaturated Fat (g) | 0.3 | 1.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 2 | 0 |
Niacin (mg) | 5.9 | 7.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | n/a | 0.1 | 0.1 | 0.1 | 14 | 2 |
Pantothenic acid (mg) | 0.7 | 0.5 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.4 | 0.1 | n/a | 0.1 | 0.0 | 0.1 | 2 | 0 |
Phenylalanine (g) | 0.8 | 0.6 | n/a | n/a | 0.0 | n/a | 0.5 | 0.3 | 0.1 | n/a | n/a | n/a | 0.0 | 2 | 0 |
Phosphorus (mg) | 428.4 | 404.4 | 684.3 | 0.0 | 0.1 | 0.3 | 9.9 | 145.4 | 26.7 | n/a | 4.4 | 2.1 | 10.3 | 1,716 | 286 |
Phytosterols | n/a | n/a | n/a | n/a | 0.0 | 0.1 | n/a | n/a | n/a | n/a | n/a | n/a | 11.3 | 11 | 2 |
Polyunsaturated Fat (g) | 1.4 | 1.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 3 | 0 |
Potassium (mg) | 435.6 | 692.4 | 0.3 | 0.0 | 0.6 | 0.5 | 107.6 | 246.8 | 45.3 | n/a | 146.3 | 222.4 | 100.3 | 1,998 | 333 |
Proline (g) | 2.5 | 0.6 | n/a | n/a | 0.0 | n/a | 0.3 | 0.5 | 0.1 | n/a | n/a | n/a | 0.0 | 4 | 1 |
Protein (g) | 15.9 | 15.1 | 0.0 | 0.0 | 0.0 | 0.0 | 7.2 | 5.4 | 1.0 | n/a | 0.1 | 0.0 | 0.2 | 45 | 8 |
Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 21.2 | 3.9 | n/a | 0.0 | 0.0 | 0.0 | 25 | 4 |
Riboflavin (mg) | 0.2 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.3 | 0.0 | n/a | 0.0 | 1.3 | 0.0 | 2 | 0 |
Saturated Fat (g) | 0.5 | 0.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.9 | 0.2 | n/a | 0.0 | 0.0 | 0.0 | 2 | 0 |
Selenium (mcg) | 74.2 | 6.8 | 0.0 | 0.0 | 0.0 | 0.0 | 13.2 | 3.3 | 0.6 | n/a | 1.3 | 0.6 | 0.0 | 100 | 17 |
Serine (g) | 0.7 | 0.8 | n/a | n/a | 0.0 | n/a | 0.5 | 0.3 | 0.1 | n/a | n/a | n/a | 0.0 | 2 | 0 |
Sodium (mg) | 2.4 | 13.2 | 544.6 | 1,887.8 | 0.0 | 0.0 | 109.6 | 171.6 | 31.5 | n/a | 30.8 | 12.6 | 0.9 | 2,805 | 468 |
Starch (g) | 69.3 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 69 | 12 |
Sucrose (g) | 0.4 | 2.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 104.0 | 61.2 | 1.9 | 170 | 28 |
Sugar (g) | 0.5 | 3.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.5 | 7.8 | 1.4 | n/a | 106.7 | 63.4 | 9.7 | 193 | 32 |
Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
Thiamin (mg) | 0.6 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | 0.1 | 0.0 | 1 | 0 |
Threonine (g) | 0.4 | 0.6 | n/a | n/a | 0.0 | n/a | 0.3 | 0.3 | 0.0 | n/a | n/a | n/a | 0.0 | 2 | 0 |
Tocopherol, alpha (mg) | 0.9 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.2 | 2 | 0 |
Tocopherol, beta (mg) | 0.3 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0 | 0 |
Tocopherol, delta (mg) | 0.0 | 0.5 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 1 | 0 |
Tocopherol, gamma (mg) | 2.3 | 8.6 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 11 | 2 |
Total Fat (g) | 3.0 | 3.7 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 1.4 | 0.3 | n/a | 0.0 | 0.1 | 0.2 | 9 | 1 |
Trans-monoenoic Fat | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
TransFatty acids | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
Tryptophan (g) | 0.2 | 0.2 | n/a | n/a | 0.0 | n/a | 0.1 | 0.1 | 0.0 | n/a | n/a | n/a | 0.0 | 1 | 0 |
Tyrosine (g) | 0.3 | 0.3 | n/a | n/a | 0.0 | n/a | 0.3 | 0.2 | 0.0 | n/a | n/a | n/a | 0.0 | 1 | 0 |
Valine (g) | 0.7 | 0.8 | n/a | n/a | 0.0 | n/a | 0.5 | 0.4 | 0.1 | n/a | n/a | n/a | 0.0 | 2 | 0 |
Vitamin A, IU (IU) | 10.8 | 0.0 | 0.0 | 0.0 | 0.4 | 0.1 | 0.0 | 76.8 | 14.1 | n/a | 0.0 | 0.0 | 50.6 | 153 | 25 |
Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 22.9 | 4.2 | n/a | 0.0 | 0.0 | 2.8 | 30 | 5 |
Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.4 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
Vitamin B-6 (mg) | 0.5 | 0.7 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 1 | 0 |
Vitamin C (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.6 | 0.3 | n/a | 0.0 | 0.0 | 4.3 | 6 | 1 |
Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.6 | 0.3 | n/a | 0.0 | 0.0 | 0.0 | 2 | 0 |
Water (g) | 12.9 | 13.4 | 0.3 | 0.0 | 0.0 | 0.0 | 57.8 | 147.3 | 27.1 | n/a | 1.5 | 34.0 | 80.2 | 374 | 62 |
Zinc (mg) | 3.1 | 3.7 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.7 | 0.1 | n/a | 0.0 | 1.5 | 0.0 | 9 | 2 |
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.