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Nutritional Facts: Wheat-Free Granola (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.

  4 cups (324g)
rolled oats
1/2 cup (59g)
rice bran
1/2 cup (31g)
natural bran
1 cup (85g)
coconut
1/4 cup (36g)
sesame seeds
1/2 cup (70g)
sunflower seeds
1/2 teaspoon (1g)
cinnamon
1/2 cup (73g)
raisins
1/2 cup (114g)
butter
1/4 cup (85g)
honey
1/2 tablespoon (8g)
milk
1/2 teaspoon (3g)
salt
Total 1 serving
Alanine (g) 1.8 0.6 0.2 0.3 0.3 0.8 0.0 0.1 0.0 0.0 0.0 0.0 4 0
Alcohol (g) 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
Arginine (g) 2.8 0.6 0.2 1.0 0.9 1.7 0.0 0.3 0.0 0.0 0.0 0.0 8 1
Ash (g) 5.7 5.9 1.7 1.7 1.6 2.1 0.0 1.3 2.4 0.2 0.1 3.0 26 2
Aspartic acid (g) 3.9 0.8 0.2 0.6 0.6 1.7 0.0 0.1 0.1 0.0 0.0 0.0 8 1
Beta-sitosterol n/a n/a n/a n/a n/a n/a n/a n/a 4.5 n/a n/a n/a 5 0
Caffeine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0 0
Calcium (mg) 168.5 33.6 120.6 22.2 351.0 54.6 13.1 36.3 27.2 5.1 9.1 0.7 842 60
Calories 1,228.0 186.4 80.6 562.3 206.3 408.8 3.2 216.8 813.8 257.6 4.9 0.0 3,969 283
Calories (kj) 5,138.6 780.0 337.3 2,352.4 862.9 1,711.5 13.5 907.7 3,403.9 1,078.0 20.4 0.0 16,606 1,186
Campesterol 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) 219.3 29.3 23.0 20.1 8.4 14.0 1.1 57.4 0.1 69.8 0.4 0.0 443 32
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 244.0 0.0 1.1 0.0 245 18
Copper (mg) 1.3 0.4 0.3 0.7 1.5 1.3 0.0 0.2 0.0 0.0 0.0 0.0 6 0
Cystine (g) 1.5 0.2 0.1 0.1 0.1 0.3 0.0 0.0 0.0 0.0 0.0 0.0 2 0
Dietary Fiber (g) 32.7 12.4 9.1 13.9 4.2 6.0 0.7 2.7 0.0 0.2 0.0 0.0 82 6
Folate (mcg) 103.7 37.2 406.1 7.7 34.9 158.9 0.1 3.6 3.4 1.7 0.4 0.0 758 54
Folate, DFE (mcg) 103.7 37.2 681.4 7.7 34.9 158.9 0.1 3.6 3.4 1.7 0.4 0.0 1,033 74
Folate, food (mcg) 103.7 37.2 12.7 7.7 34.9 158.9 0.1 3.6 3.4 1.7 0.4 0.0 364 26
Folic acid (mcg) 0.0 0.0 393.4 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 393 28
Fructose (g) 0.0 0.1 0.1 n/a n/a n/a 0.0 21.5 n/a 34.7 n/a n/a 56 4
Galactose (g) 0.0 n/a 0.0 n/a n/a n/a 0.0 0.0 n/a 2.6 n/a n/a 3 0
Glucose (dextrose) (g) 0.0 0.1 0.3 n/a n/a n/a 0.0 20.1 n/a 30.3 n/a n/a 51 4
Glutamic acid (g) 9.2 1.1 0.7 1.3 1.4 3.9 0.0 0.1 0.2 0.0 0.1 0.0 18 1
Glycine (g) 2.1 0.5 0.2 0.3 0.4 1.0 0.0 0.1 0.0 0.0 0.0 0.0 5 0
Histidine (g) 0.9 0.2 0.1 0.1 0.2 0.4 0.0 0.1 0.0 0.0 0.0 0.0 2 0
Hydroxyproline n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a 0 0
Iron (mg) 13.8 10.9 5.5 2.8 5.2 3.7 0.1 1.4 0.0 0.4 0.0 0.0 44 3
Isoleucine (g) 1.6 0.3 0.1 0.2 0.3 0.8 0.0 0.0 0.1 0.0 0.0 0.0 3 0
Lactose (g) 0.0 n/a 0.0 n/a n/a n/a 0.0 0.0 n/a n/a n/a n/a 0 0
Leucine (g) 3.2 0.6 0.2 0.4 0.5 1.2 0.0 0.1 0.1 0.0 0.0 0.0 6 0
Lysine (g) 2.1 0.4 0.1 0.3 0.2 0.7 0.0 0.1 0.1 0.0 0.0 0.0 4 0
Magnesium (mg) 447.1 460.8 112.2 76.7 126.4 227.5 0.8 23.2 2.3 1.7 1.0 0.0 1,480 106
Maltose (g) 0.0 n/a 0.3 n/a n/a n/a 0.0 0.0 n/a 1.2 n/a n/a 2 0
Manganese (mg) 11.8 8.4 2.3 2.3 0.9 1.4 0.2 0.2 0.0 0.1 0.0 0.0 28 2
Methionine (g) 0.7 0.2 0.1 0.1 0.2 0.3 0.0 0.0 0.0 0.0 0.0 0.0 2 0
Monounsaturated Fat (g) 6.4 4.5 0.2 2.3 6.8 13.0 0.0 0.0 23.9 0.0 0.1 0.0 57 4
Niacin (mg) 3.6 20.1 4.6 0.5 1.6 5.8 0.0 0.6 0.0 0.1 0.0 0.0 37 3
Pantothenic acid (mg) 3.6 4.4 0.3 0.7 0.0 0.8 0.0 0.1 0.1 0.1 0.0 0.0 10 1
Phenylalanine (g) 2.2 0.4 0.1 0.3 0.3 0.8 0.0 0.0 0.0 0.0 0.0 0.0 4 0
Phosphorus (mg) 1,328.4 989.4 356.5 175.5 226.4 462.0 0.8 73.2 27.2 3.4 7.1 0.0 3,650 261
Phytosterols n/a n/a n/a n/a 257.0 373.8 0.3 n/a n/a n/a 0.0 0.0 631 45
Polyunsaturated Fat (g) 7.5 4.4 0.7 0.6 7.8 16.2 0.0 0.0 3.5 0.0 0.0 0.0 41 3
Potassium (mg) 1,172.9 876.2 316.2 462.6 168.5 451.5 5.6 543.0 27.2 44.1 11.5 0.2 4,080 291
Proline (g) 1.5 0.4 0.2 0.2 0.3 0.8 0.0 0.2 0.1 0.1 0.0 0.0 4 0
Protein (g) 42.6 7.9 4.1 5.9 6.4 14.5 0.1 2.2 1.0 0.3 0.3 0.0 85 6
Retinol (mcg) 0.0 0.0 162.8 0.0 0.0 0.0 0.0 0.0 761.6 0.0 2.4 0.0 927 66
Riboflavin (mg) 0.5 0.2 0.8 0.1 0.1 0.2 0.0 0.1 0.0 0.0 0.0 0.0 2 0
Saturated Fat (g) 3.6 2.5 0.2 48.7 2.5 3.1 0.0 0.0 58.3 0.0 0.2 0.0 119 9
Selenium (mcg) 93.6 9.2 2.9 15.8 12.4 37.1 0.0 0.4 1.1 0.7 0.2 0.0 173 12
Serine (g) 2.3 0.4 0.2 0.3 0.3 0.8 0.0 0.1 0.1 0.0 0.0 0.0 4 0
Sodium (mg) 19.4 3.0 80.6 31.5 4.0 6.3 0.1 8.0 810.4 3.4 3.7 1,162.7 2,133 152
Starch (g) 187.7 n/a 6.8 n/a n/a n/a n/a 2.0 n/a n/a n/a n/a 196 14
Stigmasterol 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) 3.2 0.3 4.1 n/a n/a 1.8 0.0 0.3 n/a 0.8 n/a n/a 10 1
Sugar (g) 3.2 0.5 4.9 6.3 0.1 1.8 0.0 42.9 0.1 69.6 n/a 0.0 129 9
Theobromine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0 0
Thiamin (mg) 1.5 1.6 0.7 0.1 0.3 1.0 0.0 0.1 0.0 0.0 0.0 0.0 5 0
Threonine (g) 1.2 0.3 0.1 0.2 0.3 0.6 0.0 0.1 0.0 0.0 0.0 0.0 3 0
Tocopherol, alpha (mg) 1.4 2.9 0.4 0.4 0.1 24.6 0.0 0.1 2.6 0.0 n/a 0.0 32 2
Tocopherol, beta (mg) 0.1 n/a n/a n/a n/a 0.8 0.0 0.0 0.0 n/a n/a n/a 1 0
Tocopherol, delta (mg) 0.0 n/a n/a n/a n/a 0.0 0.0 0.0 0.0 n/a n/a n/a 0 0
Tocopherol, gamma (mg) 0.4 n/a n/a n/a n/a 0.3 0.1 0.0 0.0 n/a n/a n/a 1 0
Total Fat (g) 21.1 12.3 1.5 55.0 17.9 36.0 0.0 0.3 92.1 0.0 0.3 0.0 237 17
Trans-monoenoic Fat n/a n/a n/a n/a n/a n/a 0.0 n/a 3.4 n/a n/a n/a 3 0
TransFatty acids n/a n/a 0.0 n/a n/a n/a 0.0 n/a 3.7 n/a n/a n/a 4 0
Tryptophan (g) 0.6 0.1 0.1 0.1 0.1 0.2 0.0 0.0 0.0 0.0 0.0 0.0 1 0
Tyrosine (g) 1.3 0.2 0.0 0.2 0.3 0.5 0.0 0.0 0.0 0.0 0.0 0.0 3 0
Valine (g) 2.2 0.5 0.2 0.4 0.4 0.9 0.0 0.1 0.1 0.0 0.0 0.0 5 0
Vitamin A, IU (IU) 0.0 0.0 541.6 0.0 3.2 35.0 3.9 0.0 2,836.4 0.0 10.5 0.0 3,431 245
Vitamin A, RAE (mcg) 0.0 0.0 162.8 0.0 0.0 2.1 0.2 0.0 776.3 0.0 2.5 0.0 944 67
Vitamin B-12 (mcg) 0.0 0.0 5.8 0.0 0.0 0.0 0.0 0.0 0.2 0.0 0.0 0.0 6 0
Vitamin B-6 (mg) 0.3 2.4 3.7 0.3 0.3 0.9 0.0 0.1 0.0 0.0 0.0 0.0 8 1
Vitamin C (mg) 0.0 0.0 6.2 1.3 0.0 1.0 0.0 1.7 0.0 0.4 0.1 0.0 11 1
Vitamin D (IU) 0.0 0.0 40.0 0.0 0.0 0.0 0.0 0.0 68.1 0.0 n/a 0.0 108 8
Water (g) 35.1 3.6 0.7 2.6 1.7 3.3 0.1 11.2 18.0 14.5 6.7 0.0 97 7
Zinc (mg) 11.8 3.6 3.8 1.7 2.8 3.5 0.0 0.2 0.1 0.2 0.0 0.0 28 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.

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