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 3/4 cups (142g) quick oats |
1 1/4 cups (150g) oat flour |
3/4 cup (92g) yellow cornmeal |
1/4 cup (29g) wheat germ |
3/4 cup (0g) sucanat |
1 tablespoon (9g) poppy seeds |
1 teaspoon (3g) ground cinnamon |
1 teaspoon (2g) ground ginger |
1 teaspoon (6g) salt |
4 teaspoons (18g) baking powder |
2 (100g) eggs |
1 cup (244g) low-fat milk |
1 cup (245g) plain low-fat yogurt |
1/4 cup (54g) olive oil |
2 tablespoons (31g) unsweetened applesauce |
Total | 1 serving | |
| Alanine (g) | 0.8 | 1.1 | 0.6 | 0.4 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.7 | 0.3 | 0.6 | 0.0 | 0.0 | 4 | 0 |
| Alcohol (g) | 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 | n/a | 0 | 0 |
| Arginine (g) | 1.2 | 1.4 | 0.4 | 0.5 | n/a | 0.2 | 0.0 | 0.0 | 0.0 | n/a | 0.8 | 0.2 | 0.4 | 0.0 | 0.0 | 5 | 1 |
| Ash (g) | 2.5 | 3.8 | 1.0 | 1.2 | n/a | 0.6 | 0.1 | 0.1 | 6.0 | 13.2 | 1.1 | 1.8 | 2.7 | 0.0 | 0.1 | 34 | 3 |
| Aspartic acid (g) | 1.7 | 1.6 | 0.5 | 0.6 | n/a | 0.2 | 0.0 | 0.0 | 0.0 | n/a | 1.3 | 0.8 | 1.0 | 0.0 | 0.0 | 8 | 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 | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Caffeine (mg) | 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 | n/a | 0 | 0 |
| Calcium (mg) | 73.7 | 61.5 | 5.5 | 11.2 | n/a | 126.5 | 26.2 | 2.1 | 1.4 | 1,355.0 | 56.0 | 305.0 | 448.4 | 0.5 | 1.2 | 2,474 | 247 |
| Calories | 537.2 | 502.5 | 331.2 | 103.5 | n/a | 46.2 | 6.5 | 6.0 | 0.0 | 9.4 | 143.0 | 102.5 | 154.4 | 477.4 | 12.8 | 2,433 | 243 |
| Calories (kj) | 2,248.2 | 2,103.0 | 1,386.2 | 433.0 | n/a | 193.2 | 27.0 | 25.3 | 0.0 | 39.2 | 599.0 | 431.9 | 649.3 | 1,997.5 | 53.7 | 10,186 | 1,019 |
| Campesterol | 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 | n/a | 0 | 0 |
| Carbohydrates (g) | 96.0 | 105.9 | 70.4 | 14.9 | n/a | 2.5 | 2.1 | 1.3 | 0.0 | 4.4 | 0.7 | 12.2 | 17.2 | 0.0 | 3.4 | 331 | 33 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 372.0 | 12.2 | 14.7 | 0.0 | 0.0 | 399 | 40 |
| Copper (mg) | 0.6 | 0.8 | 0.2 | 0.2 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 2 | 0 |
| Cystine (g) | 0.6 | 0.3 | 0.1 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.3 | 0.3 | 0.1 | 0.0 | 0.0 | 2 | 0 |
| Dietary Fiber (g) | 14.3 | 15.0 | 6.7 | 3.8 | n/a | 1.7 | 1.4 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 44 | 4 |
| Folate (mcg) | 45.4 | 81.0 | 22.9 | 80.8 | n/a | 7.2 | 0.2 | 0.2 | 0.0 | 0.0 | 47.0 | 12.2 | 27.0 | 0.0 | 0.9 | 325 | 32 |
| Folate, DFE (mcg) | 45.4 | 81.0 | 22.9 | 80.8 | n/a | 7.2 | 0.2 | 0.2 | 0.0 | 0.0 | 47.0 | 12.2 | 27.0 | 0.0 | 0.9 | 325 | 32 |
| Folate, food (mcg) | 45.4 | 81.0 | 22.9 | 80.8 | n/a | 7.2 | 0.2 | 0.2 | 0.0 | 0.0 | 47.0 | 12.2 | 27.0 | 0.0 | 0.9 | 325 | 32 |
| Folic acid (mcg) | 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 | 0.0 | 0 | 0 |
| Fructose (g) | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 1.8 | 2 | 0 |
| Galactose (g) | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0 | 0 |
| Glucose (dextrose) (g) | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.4 | 0.0 | n/a | n/a | 0.7 | 1 | 0 |
| Glutamic acid (g) | 4.0 | 2.9 | 1.4 | 1.1 | n/a | 0.4 | 0.0 | 0.0 | 0.0 | n/a | 1.7 | 1.9 | 2.5 | 0.0 | 0.0 | 16 | 2 |
| Glycine (g) | 0.9 | 1.5 | 0.3 | 0.4 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.4 | 0.2 | 0.3 | 0.0 | 0.0 | 4 | 0 |
| Histidine (g) | 0.4 | 0.4 | 0.2 | 0.2 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.3 | 0.2 | 0.3 | 0.0 | 0.0 | 2 | 0 |
| Hydroxyproline | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Iron (mg) | 6.0 | 6.1 | 3.2 | 1.8 | n/a | 0.9 | 0.2 | 0.4 | 0.0 | 2.1 | 1.8 | 0.1 | 0.2 | 0.3 | 0.1 | 23 | 2 |
| Isoleucine (g) | 0.7 | 0.7 | 0.3 | 0.2 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.7 | 0.5 | 0.7 | 0.0 | 0.0 | 4 | 0 |
| Lactose (g) | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 12.7 | n/a | n/a | 0.0 | 13 | 1 |
| Leucine (g) | 1.4 | 1.2 | 0.9 | 0.5 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 1.1 | 0.9 | 1.3 | 0.0 | 0.0 | 7 | 1 |
| Lysine (g) | 0.9 | 1.0 | 0.2 | 0.4 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.9 | 0.7 | 1.2 | 0.0 | 0.0 | 5 | 1 |
| Magnesium (mg) | 195.6 | 376.5 | 116.2 | 68.7 | n/a | 30.5 | 1.6 | 3.9 | 0.1 | 7.2 | 12.0 | 26.8 | 41.7 | 0.0 | 0.9 | 882 | 88 |
| Maltose (g) | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0 | 0 |
| Manganese (mg) | 5.1 | 3.0 | 0.5 | 3.8 | n/a | 0.6 | 0.5 | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 14 | 1 |
| Methionine (g) | 0.3 | 0.2 | 0.2 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.4 | 0.2 | 0.4 | 0.0 | 0.0 | 2 | 0 |
| Monounsaturated Fat (g) | 2.8 | 1.4 | 0.9 | 0.4 | n/a | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 3.7 | 0.7 | 1.0 | 39.4 | 0.0 | 51 | 5 |
| Niacin (mg) | 1.6 | 9.2 | 3.3 | 2.0 | n/a | 0.1 | 0.0 | 0.2 | 0.0 | 0.0 | 0.1 | 0.2 | 0.3 | 0.0 | 0.0 | 17 | 2 |
| Pantothenic acid (mg) | 1.6 | 0.7 | 0.4 | 0.6 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.5 | 0.9 | 1.4 | 0.0 | 0.0 | 7 | 1 |
| Phenylalanine (g) | 0.9 | 0.7 | 0.4 | 0.3 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.7 | 0.4 | 0.7 | 0.0 | 0.0 | 4 | 0 |
| Phosphorus (mg) | 581.2 | 505.5 | 220.5 | 242.1 | n/a | 76.6 | 1.7 | 3.0 | 0.0 | 1,824.9 | 198.0 | 231.8 | 352.8 | 0.0 | 1.5 | 4,240 | 424 |
| Phytosterols | n/a | n/a | n/a | n/a | n/a | 7.8 | 0.7 | 1.5 | 0.0 | n/a | n/a | n/a | n/a | 119.3 | n/a | 129 | 13 |
| Polyunsaturated Fat (g) | 3.3 | 1.4 | 1.5 | 1.7 | n/a | 2.5 | 0.0 | 0.0 | 0.0 | 0.0 | 1.9 | 0.1 | 0.1 | 5.7 | 0.0 | 18 | 2 |
| Potassium (mg) | 513.1 | 865.5 | 262.6 | 256.5 | n/a | 63.3 | 11.3 | 23.8 | 0.5 | 0.9 | 138.0 | 366.0 | 573.3 | 0.5 | 22.6 | 3,098 | 310 |
| Proline (g) | 0.6 | 0.7 | 0.6 | 0.4 | n/a | 0.2 | 0.0 | 0.0 | 0.0 | n/a | 0.5 | 0.9 | 1.5 | 0.0 | 0.0 | 6 | 1 |
| Protein (g) | 18.6 | 18.9 | 7.4 | 6.7 | n/a | 1.6 | 0.1 | 0.2 | 0.0 | 0.0 | 12.6 | 8.2 | 12.9 | 0.0 | 0.1 | 87 | 9 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 160.0 | 141.5 | 34.3 | 0.0 | 0.0 | 336 | 34 |
| Riboflavin (mg) | 0.2 | 0.3 | 0.2 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.5 | 0.5 | 0.5 | 0.0 | 0.0 | 2 | 0 |
| Saturated Fat (g) | 1.6 | 1.0 | 0.5 | 0.5 | n/a | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 3.1 | 1.5 | 2.5 | 7.5 | 0.0 | 19 | 2 |
| Selenium (mcg) | 41.0 | 8.6 | 14.2 | 22.8 | n/a | 1.2 | 0.1 | 1.0 | 0.0 | 0.0 | 30.7 | 8.1 | 8.1 | 0.0 | 0.1 | 136 | 14 |
| Serine (g) | 1.0 | 1.0 | 0.4 | 0.3 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 1.0 | 0.5 | 0.8 | 0.0 | 0.0 | 5 | 1 |
| Sodium (mg) | 8.5 | 16.5 | 32.0 | 3.5 | n/a | 2.3 | 0.3 | 0.5 | 2,325.5 | 1,452.3 | 142.0 | 107.4 | 171.5 | 1.1 | 0.6 | 4,264 | 426 |
| Starch (g) | 82.1 | 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 | 82 | 8 |
| Stigmasterol | 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 | n/a | 0 | 0 |
| Sucrose (g) | 1.4 | 2.6 | n/a | n/a | n/a | 0.2 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.3 | 5 | 0 |
| Sugar (g) | 1.4 | 3.9 | 0.6 | n/a | n/a | 0.3 | 0.1 | 0.1 | 0.0 | 0.0 | 0.4 | 12.7 | 17.2 | 0.0 | 2.9 | 39 | 4 |
| Theobromine (mg) | 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 | n/a | 0 | 0 |
| Thiamin (mg) | 0.7 | 0.6 | 0.4 | 0.5 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 2 | 0 |
| Threonine (g) | 0.5 | 0.7 | 0.3 | 0.3 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.6 | 0.2 | 0.5 | 0.0 | 0.0 | 3 | 0 |
| Tocopherol, alpha (mg) | 0.6 | 0.5 | 0.4 | n/a | n/a | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 1.1 | 0.0 | 0.1 | 7.7 | 0.0 | 11 | 1 |
| Tocopherol, beta (mg) | 0.0 | n/a | 0.0 | n/a | n/a | 0.7 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 1 | 0 |
| Tocopherol, delta (mg) | 0.0 | 0.7 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 1 | 0 |
| Tocopherol, gamma (mg) | 0.2 | 10.7 | 1.7 | n/a | n/a | 0.8 | 0.3 | 0.1 | n/a | n/a | 0.5 | 0.0 | n/a | 0.4 | 0.0 | 15 | 1 |
| Total Fat (g) | 9.2 | 4.7 | 3.3 | 2.8 | n/a | 3.7 | 0.0 | 0.1 | 0.0 | 0.0 | 9.5 | 2.4 | 3.8 | 54.0 | 0.0 | 93 | 9 |
| Trans-monoenoic Fat | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| TransFatty acids | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Tryptophan (g) | 0.3 | 0.3 | 0.1 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.2 | 0.1 | 0.1 | 0.0 | 0.0 | 1 | 0 |
| Tyrosine (g) | 0.6 | 0.3 | 0.3 | 0.2 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.5 | 0.3 | 0.6 | 0.0 | 0.0 | 3 | 0 |
| Valine (g) | 1.0 | 1.0 | 0.4 | 0.3 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.9 | 0.5 | 1.1 | 0.0 | 0.0 | 5 | 1 |
| Vitamin A, IU (IU) | 0.0 | 0.0 | 195.8 | 0.0 | n/a | 0.0 | 7.7 | 0.5 | 0.0 | 0.0 | 540.0 | 478.2 | 125.0 | 0.0 | 8.8 | 1,356 | 136 |
| Vitamin A, RAE (mcg) | 0.0 | 0.0 | 10.1 | 0.0 | n/a | 0.0 | 0.4 | 0.0 | 0.0 | 0.0 | 160.0 | 141.5 | 34.3 | 0.0 | 0.3 | 347 | 35 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.9 | 1.1 | 1.4 | 0.0 | 0.0 | 3 | 0 |
| Vitamin B-6 (mg) | 0.1 | 0.9 | 0.3 | 0.4 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.1 | 0.1 | 0.0 | 0.0 | 2 | 0 |
| Vitamin C (mg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2.0 | 0.0 | 6.5 | 9 | 1 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 82.0 | 117.1 | 2.5 | 0.0 | 0.0 | 202 | 20 |
| Water (g) | 15.4 | 16.7 | 9.4 | 3.2 | n/a | 0.5 | 0.3 | 0.2 | 0.0 | 0.7 | 76.2 | 219.4 | 208.4 | 0.0 | 26.9 | 577 | 58 |
| Zinc (mg) | 5.2 | 4.7 | 1.7 | 3.5 | n/a | 0.7 | 0.0 | 0.1 | 0.0 | 0.0 | 1.3 | 1.0 | 2.2 | 0.0 | 0.0 | 20 | 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.