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Nutritional Facts: Steel-Cut Oat Risotto With Butternut Squash and Mushrooms

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.

  2 cups (280g)
butternut squash
1 tablespoon (14g)
olive oil
1/2 teaspoon (0g)
fresh sage
1/4 teaspoon (2g)
salt
1 dash (0g)
fresh ground black pepper
1 1/2 cups (356g)
water
28 ounces (0g)
reduced-sodium fat-free chicken broth
1 to taste (0g)
cooking spray
3/4 cup (120g)
onions
2 (6g)
garlic cloves
2 cups (312g)
steel cut oats
1 cup (235g)
dry white wine
3/4 cup (60g)
parmigiano-reggiano cheese
2 teaspoons (1g)
fresh sage
1/4 teaspoon (1g)
fresh ground black pepper
1 1/2 teaspoons (7g)
butter
4 cups (348g)
cremini mushrooms
1/2 teaspoon (3g)
salt
1 to taste (0g)
fresh coarse ground black pepper
Total 1 serving
Alanine (g) 0.1 0.0 n/a 0.0 0.0 n/a n/a n/a 0.0 0.0 2.7 n/a 0.7 n/a 0.0 0.0 0.7 0.0 n/a 4 1
Alcohol (g) 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 24.2 0.0 0.0 0.0 0.0 n/a 0.0 n/a 24 4
Arginine (g) 0.2 0.0 n/a 0.0 0.0 n/a n/a n/a 0.1 0.0 3.7 n/a 0.9 n/a 0.0 0.0 0.4 0.0 n/a 5 1
Ash (g) 2.2 0.0 0.0 1.5 0.0 0.4 n/a n/a 0.4 0.1 5.4 0.5 3.8 0.1 0.0 0.1 3.4 3.0 n/a 21 3
Aspartic acid (g) 0.3 0.0 n/a 0.0 0.0 n/a n/a n/a 0.1 0.0 4.5 n/a 1.6 n/a 0.0 0.0 0.8 0.0 n/a 7 1
Beta-sitosterol 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 n/a 0.3 0.0 n/a n/a 0 0
Caffeine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0 0
Calcium (mg) 134.4 0.1 5.8 0.4 0.5 10.7 n/a n/a 27.6 10.9 168.5 21.2 751.8 23.1 2.5 1.7 62.6 0.7 n/a 1,222 204
Calories 126.0 119.3 1.1 0.0 0.3 0.0 n/a n/a 48.0 8.9 1,213.7 192.9 249.0 4.4 1.4 50.4 76.6 0.0 n/a 2,092 349
Calories (kj) 526.4 499.4 4.6 0.0 1.2 0.0 n/a n/a 199.2 37.4 5,079.4 804.4 1,042.2 18.4 6.0 210.8 327.1 0.0 n/a 8,757 1,459
Campesterol 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 n/a 0.0 7.0 n/a n/a 7 1
Carbohydrates (g) 32.7 0.0 0.2 0.0 0.1 0.0 n/a n/a 11.2 2.0 206.8 6.1 2.0 0.9 0.4 0.0 15.0 0.0 n/a 277 46
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 43.2 0.0 0.0 15.1 0.0 0.0 n/a 58 10
Copper (mg) 0.2 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 2.0 0.0 0.0 0.0 0.0 0.0 1.7 0.0 n/a 4 1
Cystine (g) 0.0 0.0 n/a 0.0 0.0 n/a n/a n/a 0.0 0.0 1.3 n/a 0.2 n/a 0.0 0.0 0.0 0.0 n/a 1 0
Dietary Fiber (g) 5.6 0.0 0.1 0.0 0.0 0.0 n/a n/a 2.0 0.1 33.1 0.0 0.0 0.6 0.1 0.0 2.1 0.0 n/a 44 7
Folate (mcg) 75.6 0.0 1.0 0.0 0.0 0.0 n/a n/a 22.8 0.2 174.7 2.4 4.8 3.8 0.1 0.2 87.0 0.0 n/a 373 62
Folate, DFE (mcg) 75.6 0.0 1.0 0.0 0.0 0.0 n/a n/a 22.8 0.2 174.7 2.4 4.8 3.8 0.1 0.2 87.0 0.0 n/a 373 62
Folate, food (mcg) 75.6 0.0 1.0 0.0 0.0 0.0 n/a n/a 22.8 0.2 174.7 2.4 4.8 3.8 0.1 0.2 87.0 0.0 n/a 373 62
Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Fructose (g) 2.8 n/a n/a n/a 0.0 n/a n/a n/a 1.5 n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a 4 1
Galactose (g) 0.0 n/a n/a n/a 0.0 n/a n/a n/a 0.0 n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a 0 0
Glucose (dextrose) (g) 2.8 n/a n/a n/a 0.0 n/a n/a n/a 2.4 n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a 5 1
Glutamic acid (g) 0.5 0.0 n/a 0.0 0.0 n/a n/a n/a 0.3 0.0 11.6 n/a 5.7 n/a 0.0 0.0 1.5 0.0 n/a 20 3
Glycine (g) 0.1 0.0 n/a 0.0 0.0 n/a n/a n/a 0.0 0.0 2.6 n/a 0.4 n/a 0.0 0.0 0.4 0.0 n/a 4 1
Histidine (g) 0.1 0.0 n/a 0.0 0.0 n/a n/a n/a 0.0 0.0 1.3 n/a 1.0 n/a 0.0 0.0 0.2 0.0 n/a 3 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 n/a 0.0 n/a n/a n/a n/a 0 0
Iron (mg) 2.0 0.1 0.1 0.0 0.0 0.0 n/a n/a 0.3 0.1 14.7 0.6 0.5 0.4 0.1 0.0 1.4 0.0 n/a 20 3
Isoleucine (g) 0.1 0.0 n/a 0.0 0.0 n/a n/a n/a 0.0 0.0 2.2 n/a 1.3 n/a 0.0 0.0 0.3 0.0 n/a 4 1
Lactose (g) 0.0 n/a n/a n/a 0.0 n/a n/a n/a 0.0 n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a 0 0
Leucine (g) 0.2 0.0 n/a 0.0 0.0 n/a n/a n/a 0.0 0.0 4.0 n/a 2.4 n/a 0.0 0.0 0.5 0.0 n/a 7 1
Lysine (g) 0.1 0.0 n/a 0.0 0.0 n/a n/a n/a 0.0 0.0 2.2 n/a 2.3 n/a 0.0 0.0 0.9 0.0 n/a 6 1
Magnesium (mg) 95.2 0.0 1.5 0.0 0.2 3.6 n/a n/a 12.0 1.5 552.2 23.5 30.6 6.0 1.0 0.1 31.3 0.0 n/a 759 126
Maltose (g) 0.0 n/a n/a n/a 0.0 n/a n/a n/a 0.0 n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a 0 0
Manganese (mg) 0.6 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.2 0.1 15.3 0.3 0.0 0.0 0.1 0.0 0.5 0.0 n/a 17 3
Methionine (g) 0.0 0.0 n/a 0.0 0.0 n/a n/a n/a 0.0 0.0 1.0 n/a 0.7 n/a 0.0 0.0 0.2 0.0 n/a 2 0
Monounsaturated Fat (g) 0.0 9.8 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 6.8 0.0 5.2 0.0 0.0 1.5 0.0 0.0 n/a 23 4
Niacin (mg) 3.4 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.1 0.0 3.0 0.3 0.2 0.1 0.0 0.0 13.2 0.0 n/a 20 3
Pantothenic acid (mg) 1.1 0.0 n/a 0.0 0.0 0.0 n/a n/a 0.1 0.0 4.2 0.1 0.3 n/a 0.0 0.0 5.2 0.0 n/a 11 2
Phenylalanine (g) 0.1 0.0 n/a 0.0 0.0 n/a n/a n/a 0.0 0.0 2.8 n/a 1.3 n/a 0.0 0.0 0.3 0.0 n/a 5 1
Phosphorus (mg) 92.4 0.0 0.3 0.0 0.2 0.0 n/a n/a 34.8 9.2 1,631.8 42.3 441.0 1.3 0.9 1.7 417.6 0.0 n/a 2,673 446
Phytosterols n/a 29.8 0.9 0.0 0.1 n/a n/a n/a 18.0 n/a n/a n/a n/a 3.4 0.5 n/a n/a 0.0 n/a 53 9
Polyunsaturated Fat (g) 0.1 1.4 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 7.9 0.0 0.4 0.0 0.0 0.2 0.1 0.0 n/a 10 2
Potassium (mg) 985.6 0.1 3.7 0.1 1.6 3.6 n/a n/a 175.2 24.1 1,338.5 167.0 58.2 15.0 7.6 1.7 1,559.0 0.2 n/a 4,341 724
Proline (g) 0.1 0.0 n/a 0.0 0.0 n/a n/a n/a 0.0 0.0 2.9 n/a 2.9 n/a 0.0 0.0 0.6 0.0 n/a 7 1
Protein (g) 2.8 0.0 0.0 0.0 0.0 0.0 n/a n/a 1.3 0.4 52.7 0.2 22.7 0.1 0.1 0.1 8.7 0.0 n/a 89 15
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 133.8 0.0 0.0 47.2 0.0 0.0 n/a 181 30
Riboflavin (mg) 0.1 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.4 0.0 0.2 0.0 0.0 0.0 1.7 0.0 n/a 2 0
Saturated Fat (g) 0.1 1.9 0.0 0.0 0.0 0.0 n/a n/a 0.1 0.0 3.8 0.0 10.4 0.1 0.0 3.6 0.0 0.0 n/a 20 3
Selenium (mcg) 1.4 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.6 0.9 n/a 0.2 14.3 0.1 0.0 0.1 90.5 0.0 n/a 108 18
Serine (g) 0.1 0.0 n/a 0.0 0.0 n/a n/a n/a 0.0 0.0 2.3 n/a 1.4 n/a 0.0 0.0 0.4 0.0 n/a 4 1
Sodium (mg) 11.2 0.3 0.0 581.4 0.0 10.7 n/a n/a 4.8 1.0 6.2 11.8 1,017.6 0.2 0.1 50.2 20.9 1,162.7 n/a 2,879 480
Starch 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 n/a n/a n/a n/a n/a n/a 0 0
Stigmasterol 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 n/a 0.0 0.0 n/a n/a 0 0
Sucrose (g) 0.6 n/a n/a n/a 0.0 n/a n/a n/a 1.2 n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a 2 0
Sugar (g) 6.2 0.0 0.0 0.0 0.0 0.0 n/a n/a 5.1 0.1 n/a 2.3 0.5 0.0 0.0 0.0 6.0 0.0 n/a 20 3
Theobromine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0 0
Thiamin (mg) 0.3 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.1 0.0 2.4 0.0 0.0 0.0 0.0 0.0 0.3 0.0 n/a 3 1
Threonine (g) 0.1 0.0 n/a 0.0 0.0 n/a n/a n/a 0.0 0.0 1.8 n/a 0.9 n/a 0.0 0.0 0.4 0.0 n/a 3 1
Tocopherol, alpha (mg) 4.0 1.9 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 n/a 0.0 0.2 0.1 0.0 0.2 0.0 0.0 n/a 6 1
Tocopherol, beta n/a 0.0 n/a n/a 0.0 n/a n/a n/a 0.0 n/a n/a n/a n/a n/a 0.0 0.0 0.0 n/a n/a 0 0
Tocopherol, delta n/a 0.0 n/a n/a 0.0 n/a n/a n/a 0.0 n/a n/a n/a n/a n/a 0.0 0.0 0.0 n/a n/a 0 0
Tocopherol, gamma n/a 0.1 n/a n/a 0.0 n/a n/a n/a 0.0 n/a n/a n/a n/a n/a 0.0 0.0 0.0 n/a n/a 0 0
Total Fat (g) 0.3 13.5 0.0 0.0 0.0 0.0 n/a n/a 0.1 0.0 21.5 0.0 16.4 0.2 0.0 5.7 0.3 0.0 n/a 58 10
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 n/a 0.0 0.2 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 n/a 0.0 0.2 n/a n/a n/a 0 0
Tryptophan (g) 0.0 0.0 n/a 0.0 0.0 n/a n/a n/a 0.0 0.0 0.7 n/a 0.3 n/a 0.0 0.0 0.2 0.0 n/a 1 0
Tyrosine (g) 0.1 0.0 n/a 0.0 0.0 n/a n/a n/a 0.0 0.0 1.8 n/a 1.4 n/a 0.0 0.0 0.2 0.0 n/a 3 1
Valine (g) 0.1 0.0 n/a 0.0 0.0 n/a n/a n/a 0.0 0.0 2.9 n/a 1.7 n/a 0.0 0.0 0.4 0.0 n/a 5 1
Vitamin A, IU (IU) 29,764.0 0.0 20.7 0.0 0.6 0.0 n/a n/a 2.4 0.5 0.0 0.0 519.0 82.6 3.1 175.7 0.0 0.0 n/a 30,569 5,095
Vitamin A, RAE (mcg) 1,489.6 0.0 1.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 137.4 4.1 0.2 48.1 n/a 0.0 n/a 1,680 280
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.8 0.0 0.0 0.0 0.3 0.0 n/a 1 0
Vitamin B-6 (mg) 0.4 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.1 0.1 0.4 0.1 0.1 0.0 0.0 0.0 0.4 0.0 n/a 2 0
Vitamin C (mg) 58.8 0.0 0.1 0.0 0.0 0.0 n/a n/a 8.9 1.9 0.0 0.0 0.0 0.5 0.0 0.0 0.0 0.0 n/a 70 12
Vitamin D (IU) 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 12.6 0.0 0.0 4.2 10.4 0.0 n/a 27 5
Water (g) 241.9 0.0 0.0 0.0 0.0 355.1 n/a n/a 106.9 3.5 25.6 204.3 15.0 0.1 0.1 1.1 320.6 0.0 n/a 1,274 212
Zinc (mg) 0.4 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.2 0.1 12.4 0.3 1.9 0.1 0.0 0.0 3.8 0.0 n/a 19 3

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