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 to taste (0g) nonstick cooking spray |
2 1/2 cups (203g) old fashioned oats |
1/2 cup (70g) sunflower seeds |
1/2 cup (58g) wheat germ |
1/2 cup (60g) whole wheat flour |
1/2 cup (60g) non-fat powdered milk |
1/2 cup (58g) Grape-nuts cereal |
1/2 cup (73g) raw peanuts |
1/2 cup (55g) pecans |
1/2 cup (59g) walnuts |
1/2 cup (73g) raisins |
1/2 cup (54g) slivered almonds |
1/2 cup (109g) safflower oil |
1/2 cup (170g) honey |
1/2 cup (119g) water |
1/2 teaspoon (1g) cinnamon |
1/2 teaspoon (2g) vanilla |
Total | 1 serving | |
Alanine | n/a | 1.1 | 0.8 | 0.8 | 0.3 | 0.7 | 0.3 | 0.7 | 0.2 | 0.4 | 0.1 | 0.6 | 0.0 | 0.0 | n/a | 0.0 | n/a | 6 | 0 |
Alcohol | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.7 | 1 | 0 |
Arginine | n/a | 1.7 | 1.7 | 1.1 | 0.4 | 0.8 | 0.2 | 2.3 | 0.6 | 1.3 | 0.3 | 1.3 | 0.0 | 0.0 | n/a | 0.0 | n/a | 12 | 0 |
Ash | n/a | 3.6 | 2.1 | 2.4 | 0.9 | 4.8 | 1.5 | 1.7 | 0.8 | 1.0 | 1.3 | 1.6 | 0.0 | 0.3 | 0.1 | 0.0 | 0.0 | 22 | 0 |
Aspartic acid | n/a | 2.5 | 1.7 | 1.2 | 0.4 | 1.6 | 0.4 | 2.3 | 0.5 | 1.1 | 0.1 | 1.6 | 0.0 | 0.0 | n/a | 0.0 | n/a | 13 | 0 |
Beta-sitosterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 48.5 | 37.4 | n/a | 71.3 | n/a | n/a | n/a | n/a | n/a | 157 | 0 |
Caffeine | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Calcium | n/a | 105.3 | 54.6 | 22.4 | 20.4 | 754.2 | 22.4 | 67.2 | 38.2 | 57.3 | 36.3 | 142.6 | 0.0 | 10.2 | 3.6 | 13.1 | 0.2 | 1,348 | 0 |
Calories | n/a | 767.5 | 408.8 | 207.0 | 204.0 | 217.2 | 206.4 | 413.9 | 376.6 | 382.6 | 216.8 | 310.5 | 963.6 | 515.3 | 0.0 | 3.2 | 6.0 | 5,199 | 0 |
Calories (kj) | n/a | 3,211.7 | 1,711.5 | 866.0 | 854.4 | 909.6 | 863.7 | 1,733.0 | 1,574.5 | 1,601.7 | 907.7 | 1,300.3 | 4,031.9 | 2,156.0 | 0.0 | 13.5 | 25.3 | 21,761 | 0 |
Campesterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 2.7 | 4.1 | n/a | 2.7 | n/a | n/a | n/a | n/a | n/a | 10 | 0 |
Carbohydrates | n/a | 137.1 | 14.0 | 29.8 | 43.2 | 31.2 | 46.1 | 11.8 | 7.6 | 8.0 | 57.4 | 11.7 | 0.0 | 139.7 | 0.0 | 1.1 | 0.3 | 539 | 0 |
Cholesterol | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 12.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 12 | 0 |
Copper | n/a | 0.8 | 1.3 | 0.5 | 0.2 | 0.0 | 0.2 | 0.8 | 0.7 | 0.9 | 0.2 | 0.5 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 6 | 0 |
Cystine | n/a | 0.9 | 0.3 | 0.3 | 0.2 | 0.2 | 0.1 | 0.2 | 0.1 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | n/a | 3 | 0 |
Dietary Fiber | n/a | 20.5 | 6.0 | 7.6 | 6.4 | 0.0 | 5.1 | 6.2 | 5.2 | 3.9 | 2.7 | 6.6 | 0.0 | 0.3 | 0.0 | 0.7 | 0.0 | 71 | 0 |
Folate | n/a | 64.8 | 158.9 | 161.6 | 26.4 | 30.0 | 280.6 | 175.2 | 12.0 | 57.3 | 3.6 | 27.0 | 0.0 | 3.4 | 0.0 | 0.1 | 0.0 | 1,001 | 0 |
Folate, DFE | n/a | 64.8 | 158.9 | 161.6 | 26.4 | 30.0 | 460.0 | 175.2 | 12.0 | 57.3 | 3.6 | 27.0 | 0.0 | 3.4 | 0.0 | 0.1 | 0.0 | 1,180 | 0 |
Folate, food | n/a | 64.8 | 158.9 | 161.6 | 26.4 | 30.0 | 24.2 | 175.2 | 12.0 | 57.3 | 3.6 | 27.0 | 0.0 | 3.4 | 0.0 | 0.1 | 0.0 | 744 | 0 |
Folic acid | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 256.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 256 | 0 |
Fructose | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.5 | n/a | 0.0 | 0.1 | 21.5 | 0.0 | n/a | 69.4 | n/a | 0.0 | n/a | 92 | 0 |
Galactose | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 5.3 | n/a | 0.0 | n/a | 5 | 0 |
Glucose (dextrose) | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.8 | n/a | 0.0 | 0.0 | 20.1 | 0.1 | n/a | 60.6 | n/a | 0.0 | n/a | 82 | 0 |
Glutamic acid | n/a | 5.7 | 3.9 | 2.3 | 2.6 | 4.5 | 2.3 | 3.9 | 1.0 | 1.6 | 0.1 | 3.7 | 0.0 | 0.0 | n/a | 0.0 | n/a | 32 | 0 |
Glycine | n/a | 1.3 | 1.0 | 0.8 | 0.3 | 0.5 | 0.3 | 1.1 | 0.2 | 0.5 | 0.1 | 0.8 | 0.0 | 0.0 | n/a | 0.0 | n/a | 7 | 0 |
Histidine | n/a | 0.6 | 0.4 | 0.4 | 0.2 | 0.6 | 0.2 | 0.5 | 0.1 | 0.2 | 0.1 | 0.3 | 0.0 | 0.0 | n/a | 0.0 | n/a | 4 | 0 |
Hydroxyproline | 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 | n/a | 0 | 0 |
Iron | n/a | 8.6 | 3.7 | 3.6 | 2.2 | 0.2 | 21.9 | 3.3 | 1.4 | 1.7 | 1.4 | 2.0 | 0.0 | 0.7 | 0.0 | 0.1 | 0.0 | 51 | 0 |
Isoleucine | n/a | 1.0 | 0.8 | 0.5 | 0.3 | 1.3 | 0.2 | 0.7 | 0.2 | 0.4 | 0.0 | 0.4 | 0.0 | 0.0 | n/a | 0.0 | n/a | 6 | 0 |
Lactose | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
Leucine | n/a | 2.0 | 1.2 | 0.9 | 0.5 | 2.1 | 0.5 | 1.2 | 0.3 | 0.7 | 0.1 | 0.8 | 0.0 | 0.0 | n/a | 0.0 | n/a | 10 | 0 |
Lysine | n/a | 1.3 | 0.7 | 0.8 | 0.2 | 1.7 | 0.1 | 0.7 | 0.2 | 0.2 | 0.1 | 0.3 | 0.0 | 0.0 | n/a | 0.0 | n/a | 6 | 0 |
Magnesium | n/a | 279.5 | 227.5 | 137.4 | 82.2 | 66.0 | 59.2 | 122.6 | 65.9 | 92.4 | 23.2 | 144.7 | 0.0 | 3.4 | 1.2 | 0.8 | 0.3 | 1,306 | 0 |
Maltose | n/a | 0.0 | n/a | n/a | n/a | n/a | 6.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 2.4 | n/a | 0.0 | n/a | 8 | 0 |
Manganese | n/a | 7.4 | 1.4 | 7.6 | 2.4 | 0.0 | 1.9 | 1.4 | 2.5 | 2.0 | 0.2 | 1.2 | 0.0 | 0.1 | 0.0 | 0.2 | 0.0 | 28 | 0 |
Methionine | n/a | 0.4 | 0.3 | 0.3 | 0.1 | 0.5 | 0.1 | 0.2 | 0.1 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | n/a | 2 | 0 |
Monounsaturated Fat | n/a | 4.0 | 13.0 | 0.8 | 0.2 | 0.1 | 0.2 | 17.8 | 22.2 | 5.2 | 0.0 | 16.7 | 82.0 | 0.0 | 0.0 | 0.0 | 0.0 | 162 | 0 |
Niacin | n/a | 2.3 | 5.8 | 3.9 | 3.0 | 0.6 | 8.4 | 8.8 | 0.6 | 0.7 | 0.6 | 1.8 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 37 | 0 |
Pantothenic acid | n/a | 2.3 | 0.8 | 1.3 | 0.4 | 2.1 | 0.5 | 1.3 | 0.5 | 0.3 | 0.1 | 0.3 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 10 | 0 |
Phenylalanine | n/a | 1.3 | 0.8 | 0.5 | 0.4 | 1.0 | 0.3 | 1.0 | 0.2 | 0.4 | 0.0 | 0.6 | 0.0 | 0.0 | n/a | 0.0 | n/a | 7 | 0 |
Phosphorus | n/a | 830.3 | 462.0 | 484.2 | 214.2 | 580.8 | 173.7 | 274.5 | 151.0 | 202.4 | 73.2 | 261.4 | 0.0 | 6.8 | 0.0 | 0.8 | 0.1 | 3,715 | 0 |
Phytosterols | n/a | n/a | 373.8 | n/a | n/a | n/a | n/a | 160.6 | 55.6 | 42.1 | n/a | n/a | 484.0 | n/a | n/a | 0.3 | n/a | 1,116 | 0 |
Polyunsaturated Fat | n/a | 4.7 | 16.2 | 3.5 | 0.7 | 0.0 | 0.5 | 11.4 | 11.8 | 27.6 | 0.0 | 6.5 | 14.0 | 0.0 | 0.0 | 0.0 | 0.0 | 97 | 0 |
Potassium | n/a | 733.1 | 451.5 | 512.9 | 217.8 | 1,076.4 | 194.4 | 514.7 | 223.5 | 258.0 | 543.0 | 380.7 | 0.0 | 88.1 | 1.2 | 5.6 | 3.1 | 5,204 | 0 |
Proline | n/a | 0.9 | 0.8 | 0.7 | 1.2 | 2.1 | 0.6 | 0.8 | 0.2 | 0.4 | 0.2 | 0.6 | 0.0 | 0.2 | n/a | 0.0 | n/a | 9 | 0 |
Protein | n/a | 26.6 | 14.5 | 13.3 | 7.9 | 21.7 | 7.2 | 18.8 | 5.0 | 8.9 | 2.2 | 11.5 | 0.0 | 0.5 | 0.0 | 0.1 | 0.0 | 138 | 0 |
Retinol | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 3.6 | 304.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 308 | 0 |
Riboflavin | n/a | 0.3 | 0.2 | 0.3 | 0.1 | 0.9 | 0.4 | 0.1 | 0.1 | 0.1 | 0.1 | 0.5 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 3 | 0 |
Saturated Fat | n/a | 2.2 | 3.1 | 1.0 | 0.3 | 0.3 | 0.2 | 5.0 | 3.4 | 3.6 | 0.0 | 2.0 | 8.2 | 0.0 | 0.0 | 0.0 | 0.0 | 29 | 0 |
Selenium | n/a | 58.5 | 37.1 | 45.5 | 37.1 | 16.4 | 5.2 | 5.3 | 2.1 | 2.9 | 0.4 | 1.4 | 0.0 | 1.4 | 0.0 | 0.0 | 0.0 | 213 | 0 |
Serine | n/a | 1.4 | 0.8 | 0.6 | 0.4 | 1.2 | 0.4 | 0.9 | 0.3 | 0.5 | 0.1 | 0.5 | 0.0 | 0.0 | n/a | 0.0 | n/a | 7 | 0 |
Sodium | n/a | 12.2 | 6.3 | 6.9 | 1.2 | 321.0 | 287.5 | 13.1 | 0.0 | 1.2 | 8.0 | 0.5 | 0.0 | 6.8 | 3.6 | 0.1 | 0.2 | 669 | 0 |
Starch | n/a | 117.3 | n/a | n/a | 34.7 | n/a | 27.4 | n/a | 0.3 | 0.0 | 2.0 | 0.4 | n/a | n/a | n/a | n/a | n/a | 182 | 0 |
Stigmasterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1.6 | 0.6 | n/a | 2.2 | n/a | n/a | n/a | n/a | n/a | 4 | 0 |
Sucrose | n/a | 2.0 | 1.8 | n/a | 0.2 | n/a | 0.0 | n/a | 2.1 | 1.4 | 0.3 | 1.9 | n/a | 1.5 | n/a | 0.0 | n/a | 11 | 0 |
Sugar | n/a | 2.0 | 1.8 | n/a | 0.2 | 31.2 | 7.3 | 2.9 | 2.2 | 1.5 | 42.9 | 2.1 | 0.0 | 139.2 | 0.0 | 0.0 | 0.3 | 234 | 0 |
Theobromine | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Thiamin | n/a | 0.9 | 1.0 | 1.1 | 0.3 | 0.2 | 0.6 | 0.5 | 0.4 | 0.2 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 5 | 0 |
Threonine | n/a | 0.8 | 0.6 | 0.6 | 0.2 | 1.0 | 0.2 | 0.6 | 0.2 | 0.3 | 0.1 | 0.3 | 0.0 | 0.0 | n/a | 0.0 | n/a | 5 | 0 |
Tocopherol, alpha | n/a | 0.9 | 24.6 | n/a | 0.4 | 0.0 | 0.4 | 6.1 | 0.8 | 0.4 | 0.1 | 14.2 | 37.2 | 0.0 | 0.0 | 0.0 | 0.0 | 85 | 0 |
Tocopherol, beta | n/a | 0.1 | 0.8 | n/a | 0.1 | 0.0 | n/a | n/a | 0.2 | 0.1 | 0.0 | 0.2 | n/a | n/a | n/a | 0.0 | n/a | 1 | 0 |
Tocopherol, delta | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.3 | 1.1 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 1 | 0 |
Tocopherol, gamma | n/a | 0.2 | 0.3 | n/a | 1.1 | 0.0 | n/a | n/a | 13.3 | 12.2 | 0.0 | 0.4 | n/a | n/a | n/a | 0.1 | n/a | 28 | 0 |
Total Fat | n/a | 13.2 | 36.0 | 5.6 | 1.5 | 0.5 | 1.1 | 35.9 | 39.2 | 38.1 | 0.3 | 26.7 | 109.0 | 0.0 | 0.0 | 0.0 | 0.0 | 307 | 0 |
Trans-monoenoic Fat | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.1 | n/a | n/a | 0.0 | n/a | 0 | 0 |
TransFatty acids | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.1 | n/a | n/a | 0.0 | n/a | 0 | 0 |
Tryptophan | n/a | 0.4 | 0.2 | 0.2 | 0.1 | 0.3 | 0.1 | 0.2 | 0.1 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | n/a | 2 | 0 |
Tyrosine | n/a | 0.8 | 0.5 | 0.4 | 0.2 | 1.0 | 0.2 | 0.8 | 0.1 | 0.2 | 0.0 | 0.2 | 0.0 | 0.0 | n/a | 0.0 | n/a | 4 | 0 |
Valine | n/a | 1.4 | 0.9 | 0.7 | 0.3 | 1.5 | 0.3 | 0.8 | 0.2 | 0.4 | 0.1 | 0.4 | 0.0 | 0.0 | n/a | 0.0 | n/a | 7 | 0 |
Vitamin A, IU | n/a | 0.0 | 35.0 | 0.0 | 5.4 | 13.2 | 1,017.2 | 0.0 | 30.5 | 11.7 | 0.0 | 0.5 | 0.0 | 0.0 | 0.0 | 3.9 | 0.0 | 1,117 | 0 |
Vitamin A, RAE | n/a | 0.0 | 2.1 | 0.0 | 0.0 | 3.6 | 304.2 | 0.0 | 1.6 | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 312 | 0 |
Vitamin B-12 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 2.4 | 3.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 6 | 0 |
Vitamin B-6 | n/a | 0.2 | 0.9 | 0.7 | 0.2 | 0.2 | 1.4 | 0.3 | 0.1 | 0.3 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 5 | 0 |
Vitamin C | n/a | 0.0 | 1.0 | 0.0 | 0.0 | 4.1 | 0.0 | 0.0 | 0.6 | 0.8 | 1.7 | 0.0 | 0.0 | 0.8 | 0.0 | 0.0 | 0.0 | 9 | 0 |
Vitamin D | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 39.7 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 40 | 0 |
Water | n/a | 22.0 | 3.3 | 6.4 | 6.4 | 1.9 | 1.7 | 4.7 | 1.9 | 2.4 | 11.2 | 2.5 | 0.0 | 29.0 | 118.4 | 0.1 | 1.1 | 213 | 0 |
Zinc | n/a | 7.4 | 3.5 | 7.1 | 1.6 | 2.4 | 3.2 | 2.4 | 2.5 | 1.8 | 0.2 | 1.7 | 0.0 | 0.4 | 0.0 | 0.0 | 0.0 | 34 | 0 |
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.