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Nutritional Facts: Overnight Oatmeal (Muesli)

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.

  1/2 cup (41g)
old fashioned oats
3/4 cup (182g)
soymilk
1 tablespoon (10g)
raisins
1/2 teaspoon (1g)
orange zest
1/4 teaspoon (1g)
ground cinnamon
2 tablespoons (18g)
sunflower seeds
1 small (149g)
granny smith apples
1 to taste (0g)
other dried fruit
Total 1 serving
Alanine (g) 0.2 0.2 0.0 n/a 0.0 0.2 0.0 n/a 1 1
Alcohol (g) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Arginine (g) 0.3 0.3 0.0 n/a 0.0 0.4 0.0 n/a 1 1
Ash (g) 0.7 1.2 0.2 0.0 0.0 0.5 0.3 n/a 3 3
Aspartic acid (g) 0.5 0.5 0.0 n/a 0.0 0.4 0.1 n/a 2 2
Caffeine (mg) 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0 0
Calcium (mg) 21.1 45.6 4.9 1.6 6.5 13.7 8.9 n/a 102 102
Calories 153.5 98.4 29.6 1.0 1.6 102.2 77.5 n/a 464 464
Calories (kj) 642.3 411.9 123.9 4.1 6.8 427.9 324.8 n/a 1,942 1,942
Carbohydrates (g) 27.4 11.4 7.8 0.3 0.5 3.5 20.6 n/a 72 72
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Copper (mg) 0.2 0.2 0.0 0.0 0.0 0.3 0.0 n/a 1 1
Cystine (g) 0.2 0.0 0.0 n/a 0.0 0.1 0.0 n/a 0 0
Dietary Fiber (g) 4.1 1.1 0.4 0.1 0.3 1.5 3.6 n/a 11 11
Folate (mcg) 13.0 32.8 0.5 0.3 0.0 39.7 4.5 n/a 91 91
Folate, DFE (mcg) 13.0 32.8 0.5 0.3 0.0 39.7 4.5 n/a 91 91
Folate, food (mcg) 13.0 32.8 0.5 0.3 0.0 39.7 4.5 n/a 91 91
Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Fructose (g) 0.0 n/a 2.9 n/a 0.0 n/a 8.8 n/a 12 12
Galactose (g) 0.0 n/a 0.0 n/a 0.0 n/a 0.0 n/a 0 0
Glucose (dextrose) (g) 0.0 n/a 2.7 n/a 0.0 n/a 3.6 n/a 6 6
Glutamic acid (g) 1.1 0.9 0.0 n/a 0.0 1.0 0.0 n/a 3 3
Glycine (g) 0.3 0.2 0.0 n/a 0.0 0.3 0.0 n/a 1 1
Histidine (g) 0.1 0.1 0.0 n/a 0.0 0.1 0.0 n/a 0 0
Hydroxyproline n/a n/a n/a n/a 0.0 n/a n/a n/a 0 0
Iron (mg) 1.7 1.2 0.2 0.0 0.1 0.9 0.2 n/a 4 4
Isoleucine (g) 0.2 0.2 0.0 n/a 0.0 0.2 0.0 n/a 1 1
Lactose (g) 0.0 n/a 0.0 n/a 0.0 n/a 0.0 n/a 0 0
Leucine (g) 0.4 0.3 0.0 n/a 0.0 0.3 0.0 n/a 1 1
Lysine (g) 0.3 0.2 0.0 n/a 0.0 0.2 0.0 n/a 1 1
Magnesium (mg) 55.9 45.6 3.2 0.2 0.4 56.9 7.5 n/a 170 170
Maltose (g) 0.0 n/a 0.0 n/a 0.0 n/a 0.0 n/a 0 0
Manganese (mg) 1.5 0.4 0.0 n/a 0.1 0.3 0.1 n/a 2 2
Methionine (g) 0.1 0.0 0.0 n/a 0.0 0.1 0.0 n/a 0 0
Monounsaturated Fat (g) 0.8 0.7 0.0 0.0 0.0 3.2 0.0 n/a 5 5
Niacin (mg) 0.5 0.9 0.1 0.0 0.0 1.5 0.1 n/a 3 3
Pantothenic acid (mg) 0.5 0.7 0.0 0.0 0.0 0.2 0.1 n/a 1 1
Phenylalanine (g) 0.3 0.2 0.0 n/a 0.0 0.2 0.0 n/a 1 1
Phosphorus (mg) 166.1 94.8 10.0 0.2 0.4 115.5 16.4 n/a 403 403
Phytosterols n/a n/a n/a 0.3 0.2 93.5 17.9 n/a 112 112
Polyunsaturated Fat (g) 0.9 1.8 0.0 0.0 0.0 4.0 0.1 n/a 7 7
Potassium (mg) 146.6 215.1 74.2 2.1 2.8 112.9 159.4 n/a 713 713
Proline (g) 0.2 0.3 0.0 n/a 0.0 0.2 0.0 n/a 1 1
Protein (g) 5.3 6.0 0.3 0.0 0.0 3.6 0.4 n/a 16 16
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Riboflavin (mg) 0.1 0.1 0.0 0.0 0.0 0.1 0.0 n/a 0 0
Saturated Fat (g) 0.4 0.4 0.0 0.0 0.0 0.8 0.0 n/a 2 2
Selenium (mcg) 11.7 8.7 0.1 0.0 0.0 9.3 0.0 n/a 30 30
Serine (g) 0.3 0.3 0.0 n/a 0.0 0.2 0.0 n/a 1 1
Sodium (mg) 2.4 92.9 1.1 0.0 0.1 1.6 1.5 n/a 100 100
Starch (g) 23.5 n/a 0.3 n/a n/a n/a 0.1 n/a 24 24
Sucrose (g) 0.4 n/a 0.0 n/a 0.0 0.4 3.1 n/a 4 4
Sugar (g) 0.4 7.3 5.9 n/a 0.0 0.5 15.5 n/a 29 29
Theobromine (mg) 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0 0
Thiamin (mg) 0.2 0.1 0.0 0.0 0.0 0.3 0.0 n/a 1 1
Threonine (g) 0.2 0.2 0.0 n/a 0.0 0.2 0.0 n/a 1 1
Tocopherol, alpha (mg) 0.2 0.2 0.0 0.0 0.0 6.2 0.3 n/a 7 7
Tocopherol, beta (mg) 0.0 n/a 0.0 n/a 0.0 0.2 0.0 n/a 0 0
Tocopherol, delta (mg) 0.0 n/a 0.0 n/a 0.0 0.0 0.0 n/a 0 0
Tocopherol, gamma (mg) 0.0 n/a 0.0 n/a 0.1 0.1 0.0 n/a 0 0
Total Fat (g) 2.6 3.2 0.0 0.0 0.0 9.0 0.3 n/a 15 15
Trans-monoenoic Fat n/a n/a n/a n/a 0.0 n/a n/a n/a 0 0
TransFatty acids n/a 0.0 n/a n/a 0.0 n/a n/a n/a 0 0
Tryptophan (g) 0.1 0.1 0.0 n/a 0.0 0.1 0.0 n/a 0 0
Tyrosine (g) 0.2 0.2 0.0 n/a 0.0 0.1 0.0 n/a 0 0
Valine (g) 0.3 0.2 0.0 n/a 0.0 0.2 0.0 n/a 1 1
Vitamin A, IU (IU) 0.0 5.5 0.0 4.2 1.9 8.8 80.5 n/a 101 101
Vitamin A, RAE (mcg) 0.0 0.0 0.0 0.2 0.1 0.5 4.5 n/a 5 5
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Vitamin B-6 (mg) 0.0 0.1 0.0 0.0 0.0 0.2 0.1 n/a 0 0
Vitamin C (mg) 0.0 0.0 0.2 1.4 0.0 0.2 6.9 n/a 9 9
Vitamin D (IU) 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0 0
Water (g) 4.4 160.5 1.5 0.7 0.1 0.8 127.5 n/a 295 295
Zinc (mg) 1.5 0.2 0.0 0.0 0.0 0.9 0.1 n/a 3 3

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.

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