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Nutritional Facts: Breakfast in a Bowl

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 (490g)
nonfat yogurt
2 cups (290g)
nonfat cottage cheese
4 ounces (114g)
steel cut oats
4 tablespoons (27g)
slivered almonds
4 teaspoons (17g)
vanilla extract
1/2 teaspoon (1g)
allspice
Total 1 serving
Alanine (g) 1.2 1.0 1.0 0.3 n/a n/a 4 1
Alcohol (g) 0.0 0.0 0.0 0.0 5.8 0.0 6 1
Arginine (g) 0.8 1.3 1.4 0.7 n/a n/a 4 1
Ash (g) 5.8 5.0 2.0 0.8 0.0 0.0 14 3
Aspartic acid (g) 2.2 2.4 1.7 0.8 n/a n/a 7 2
Beta-sitosterol n/a n/a n/a 35.6 n/a n/a 36 9
Caffeine (mg) 0.0 0.0 n/a 0.0 0.0 0.0 0 0
Calcium (mg) 975.1 249.4 61.7 71.3 1.8 6.6 1,366 341
Calories 274.4 208.8 444.6 155.3 48.4 2.6 1,134 284
Calories (kj) 1,141.7 878.7 1,860.6 650.2 202.4 11.0 4,745 1,186
Campesterol n/a n/a n/a 1.4 n/a n/a 1 0
Carbohydrates (g) 37.6 19.3 75.7 5.9 2.1 0.7 141 35
Cholesterol (mg) 9.8 20.3 0.0 0.0 0.0 0.0 30 8
Copper (mg) 0.1 0.1 0.7 0.3 0.0 0.0 1 0
Cystine (g) 0.3 0.2 0.5 0.1 n/a n/a 1 0
Dietary Fiber (g) 0.0 0.0 12.1 3.3 0.0 0.2 16 4
Folate (mcg) 58.8 26.1 64.0 13.5 0.0 0.4 163 41
Folate, DFE (mcg) 58.8 26.1 64.0 13.5 0.0 0.4 163 41
Folate, food (mcg) 58.8 26.1 64.0 13.5 0.0 0.4 163 41
Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Fructose n/a 0.0 n/a 0.0 n/a n/a 0 0
Galactose n/a n/a n/a 0.0 n/a n/a 0 0
Glucose (dextrose) n/a 0.8 n/a 0.0 n/a n/a 1 0
Glutamic acid (g) 5.5 7.0 4.2 1.8 n/a n/a 19 5
Glycine (g) 0.7 0.6 1.0 0.4 n/a n/a 3 1
Histidine (g) 0.7 0.9 0.5 0.2 n/a n/a 2 1
Iron (mg) 0.4 0.4 5.4 1.0 0.0 0.1 7 2
Isoleucine (g) 1.5 1.6 0.8 0.2 n/a n/a 4 1
Lactose n/a 4.5 n/a 0.0 n/a n/a 5 1
Leucine (g) 2.8 3.0 1.5 0.4 n/a n/a 8 2
Lysine (g) 2.5 2.5 0.8 0.2 n/a n/a 6 1
Magnesium (mg) 93.1 31.9 202.3 72.4 2.0 1.4 403 101
Maltose n/a 0.0 n/a 0.0 n/a n/a 0 0
Manganese (mg) 0.0 0.1 5.6 0.6 0.0 0.0 6 2
Methionine (g) 0.8 0.7 0.4 0.0 n/a n/a 2 0
Monounsaturated Fat (g) 0.2 0.2 2.5 8.3 0.0 0.0 11 3
Niacin (mg) 0.6 0.4 1.1 0.9 0.1 0.0 3 1
Pantothenic acid (mg) 3.1 1.3 1.5 0.1 0.0 n/a 6 2
Phenylalanine (g) 1.5 1.6 1.0 0.3 n/a n/a 4 1
Phosphorus (mg) 769.3 551.0 597.7 130.7 1.0 1.1 2,051 513
Phytosterols n/a n/a n/a n/a n/a 0.6 1 0
Polyunsaturated Fat (g) 0.0 0.0 2.9 3.3 0.0 0.0 6 2
Potassium (mg) 1,249.5 397.3 490.3 190.4 24.9 10.5 2,363 591
Proline (g) 3.3 3.3 1.1 0.3 n/a n/a 8 2
Protein (g) 28.1 30.0 19.3 5.7 0.0 0.1 83 21
Retinol (mcg) 9.8 5.8 0.0 0.0 0.0 0.0 16 4
Riboflavin (mg) 1.1 0.7 0.2 0.3 0.0 0.0 2 1
Saturated Fat (g) 0.6 0.5 1.4 1.0 0.0 0.0 3 1
Selenium (mcg) 17.6 27.3 n/a 0.7 0.0 0.0 46 11
Serine (g) 1.7 1.7 0.9 0.3 n/a n/a 5 1
Sodium (mg) 377.3 957.0 2.3 0.3 1.5 0.8 1,339 335
Starch n/a n/a n/a 0.2 n/a n/a 0 0
Stigmasterol n/a n/a n/a 1.1 n/a n/a 1 0
Sucrose n/a 0.0 n/a 1.0 n/a n/a 1 0
Sugar (g) 37.6 5.4 n/a 1.1 2.1 n/a 46 12
Theobromine (mg) 0.0 0.0 n/a 0.0 0.0 0.0 0 0
Thiamin (mg) 0.2 0.1 0.9 0.1 0.0 0.0 1 0
Threonine (g) 1.2 1.3 0.7 0.2 n/a n/a 3 1
Tocopherol, alpha (mg) 0.0 0.0 n/a 7.1 0.0 n/a 7 2
Tocopherol, beta n/a 0.0 n/a 0.1 n/a n/a 0 0
Tocopherol, delta n/a 0.0 n/a 0.0 n/a n/a 0 0
Tocopherol, gamma n/a 0.0 n/a 0.2 n/a n/a 0 0
Total Fat (g) 0.9 0.8 7.9 13.3 0.0 0.1 23 6
Trans-monoenoic Fat n/a n/a n/a 0.0 n/a n/a 0 0
TransFatty acids n/a n/a n/a 0.0 n/a n/a 0 0
Tryptophan (g) 0.2 0.4 0.3 0.1 n/a n/a 1 0
Tyrosine (g) 1.4 1.6 0.7 0.1 n/a n/a 4 1
Valine (g) 2.3 2.0 1.1 0.2 n/a n/a 6 1
Vitamin A, IU (IU) 34.3 23.2 0.0 0.3 0.0 5.4 63 16
Vitamin A, RAE (mcg) 9.8 5.8 0.0 0.0 0.0 0.3 16 4
Vitamin B-12 (mcg) 3.0 1.3 0.0 0.0 0.0 0.0 4 1
Vitamin B-6 (mg) 0.3 0.0 0.1 0.0 0.0 0.0 0 0
Vitamin C (mg) 4.4 0.0 0.0 0.0 0.0 0.4 5 1
Vitamin D (IU) 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Water (g) 417.6 234.9 9.4 1.3 8.8 0.1 672 168
Zinc (mg) 4.8 1.4 4.5 0.8 0.0 0.0 12 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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