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.
|
3/4 cup (109g) golden brown sugar |
1/2 cup (158g) maple syrup |
1/4 cup (61g) egg whites |
1 tablespoon (13g) vanilla extract |
1 1/4 teaspoons (4g) maple extract |
1 1/4 teaspoons (3g) cinnamon |
1 teaspoon (2g) allspice |
3 cups (468g) oats |
1 cup (117g) walnuts |
1 cup (100g) cranberries |
1 to taste (0g) cooking spray |
Total | 1 serving | |
| Alanine | n/a | n/a | 0.4 | n/a | n/a | 0.0 | n/a | 4.1 | 0.8 | 0.0 | n/a | 5 | 1 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | 4.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 4 | 1 |
| Arginine | n/a | n/a | 0.4 | n/a | n/a | 0.0 | n/a | 5.6 | 2.7 | 0.1 | n/a | 9 | 2 |
| Ash (g) | 0.5 | 0.7 | 0.4 | 0.0 | 0.0 | 0.1 | 0.1 | 8.0 | 2.1 | 0.2 | n/a | 12 | 3 |
| Aspartic acid | n/a | n/a | 0.7 | n/a | n/a | 0.0 | n/a | 6.8 | 2.1 | 0.2 | n/a | 10 | 2 |
| Beta-sitosterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 74.9 | n/a | n/a | 75 | 19 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
| Calcium (mg) | 90.3 | 160.7 | 4.3 | 1.4 | 3.4 | 32.7 | 13.3 | 252.7 | 114.7 | 8.0 | n/a | 681 | 170 |
| Calories | 413.3 | 409.5 | 31.6 | 37.4 | 13.3 | 8.1 | 5.3 | 1,820.5 | 765.2 | 46.0 | n/a | 3,550 | 888 |
| Calories (kj) | 1,729.1 | 1,713.6 | 131.2 | 156.7 | 55.5 | 33.8 | 22.1 | 7,619.0 | 3,203.5 | 194.0 | n/a | 14,859 | 3,715 |
| Campesterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 8.2 | n/a | n/a | 8 | 2 |
| Carbohydrates (g) | 106.7 | 105.6 | 0.4 | 1.6 | 3.4 | 2.6 | 1.4 | 310.1 | 16.0 | 12.2 | n/a | 560 | 140 |
| Cholesterol (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 |
| Copper (mg) | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2.9 | 1.9 | 0.1 | n/a | 5 | 1 |
| Cystine | n/a | n/a | 0.2 | n/a | n/a | 0.0 | n/a | 1.9 | 0.2 | 0.0 | n/a | 2 | 1 |
| Dietary Fiber (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.7 | 0.4 | 49.6 | 7.8 | 4.6 | n/a | 64 | 16 |
| Folate (mcg) | 1.1 | 0.0 | 2.4 | 0.0 | 0.0 | 0.2 | 0.7 | 262.1 | 114.7 | 1.0 | n/a | 382 | 96 |
| Folate, DFE (mcg) | 1.1 | 0.0 | 2.4 | 0.0 | 0.0 | 0.2 | 0.7 | 262.1 | 114.7 | 1.0 | n/a | 382 | 96 |
| Folate, food (mcg) | 1.1 | 0.0 | 2.4 | 0.0 | 0.0 | 0.2 | 0.7 | 262.1 | 114.7 | 1.0 | n/a | 382 | 96 |
| Folic acid (mcg) | 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) | 1.2 | 0.8 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.1 | 0.6 | n/a | 3 | 1 |
| Galactose (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Glucose (dextrose) (g) | 1.5 | 2.5 | 0.2 | n/a | n/a | 0.0 | n/a | n/a | 0.1 | 3.3 | n/a | 8 | 2 |
| Glutamic acid | n/a | n/a | 0.9 | n/a | n/a | 0.0 | n/a | 17.4 | 3.3 | 0.1 | n/a | 22 | 5 |
| Glycine | n/a | n/a | 0.3 | n/a | n/a | 0.0 | n/a | 3.9 | 1.0 | 0.0 | n/a | 5 | 1 |
| Histidine | n/a | n/a | 0.2 | n/a | n/a | 0.0 | n/a | 1.9 | 0.5 | 0.0 | n/a | 3 | 1 |
| Hydroxyproline | 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) | 0.8 | 0.2 | 0.0 | 0.0 | 0.1 | 0.3 | 0.1 | 22.1 | 3.4 | 0.3 | n/a | 27 | 7 |
| Isoleucine | n/a | n/a | 0.4 | n/a | n/a | 0.0 | n/a | 3.2 | 0.7 | 0.0 | n/a | 4 | 1 |
| Lactose (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
| Leucine | n/a | n/a | 0.6 | n/a | n/a | 0.0 | n/a | 6.0 | 1.4 | 0.1 | n/a | 8 | 2 |
| Lysine | n/a | n/a | 0.5 | n/a | n/a | 0.0 | n/a | 3.3 | 0.5 | 0.0 | n/a | 4 | 1 |
| Magnesium (mg) | 9.8 | 33.1 | 6.7 | 1.6 | 0.7 | 2.0 | 2.7 | 828.4 | 184.9 | 6.0 | n/a | 1,076 | 269 |
| Maltose (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
| Manganese (mg) | 0.1 | 4.6 | 0.0 | 0.0 | 0.2 | 0.6 | 0.1 | 23.0 | 4.0 | 0.4 | n/a | 33 | 8 |
| Methionine | n/a | n/a | 0.2 | n/a | n/a | 0.0 | n/a | 1.5 | 0.3 | 0.0 | n/a | 2 | 0 |
| Monounsaturated Fat (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 10.2 | 10.5 | 0.0 | n/a | 21 | 5 |
| Niacin (mg) | 0.1 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.1 | 4.5 | 1.3 | 0.1 | n/a | 6 | 2 |
| Pantothenic acid (mg) | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 6.3 | 0.7 | 0.3 | n/a | 8 | 2 |
| Phenylalanine | n/a | n/a | 0.4 | n/a | n/a | 0.0 | n/a | 4.2 | 0.8 | 0.0 | n/a | 5 | 1 |
| Phosphorus (mg) | 4.4 | 3.2 | 9.1 | 0.8 | 0.1 | 2.1 | 2.3 | 2,447.6 | 404.8 | 13.0 | n/a | 2,887 | 722 |
| Phytosterols | n/a | n/a | n/a | n/a | n/a | 0.8 | 1.2 | n/a | 84.2 | n/a | n/a | 86 | 22 |
| Polyunsaturated Fat (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 11.9 | 55.2 | 0.1 | n/a | 67 | 17 |
| Potassium (mg) | 144.6 | 333.9 | 99.0 | 19.2 | 10.3 | 14.1 | 21.0 | 2,007.7 | 516.0 | 85.0 | n/a | 3,251 | 813 |
| Proline | n/a | n/a | 0.3 | n/a | n/a | 0.0 | n/a | 4.4 | 0.8 | 0.0 | n/a | 6 | 1 |
| Protein (g) | 0.1 | 0.1 | 6.6 | 0.0 | 0.0 | 0.1 | 0.1 | 79.0 | 17.8 | 0.4 | n/a | 104 | 26 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Riboflavin (mg) | 0.0 | 2.0 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.7 | 0.2 | 0.0 | n/a | 3 | 1 |
| Saturated Fat (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 5.7 | 7.2 | 0.0 | n/a | 13 | 3 |
| Selenium (mcg) | 1.3 | 0.9 | 12.2 | 0.0 | 0.0 | 0.1 | 0.1 | n/a | 5.7 | 0.1 | n/a | 20 | 5 |
| Serine | n/a | n/a | 0.5 | n/a | n/a | 0.0 | n/a | 3.5 | 1.1 | 0.1 | n/a | 5 | 1 |
| Sodium (mg) | 30.5 | 18.9 | 100.8 | 1.2 | 0.4 | 0.3 | 1.5 | 9.4 | 2.3 | 2.0 | n/a | 167 | 42 |
| Starch | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.1 | 0.0 | n/a | 0 | 0 |
| Stigmasterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1.2 | n/a | n/a | 1 | 0 |
| Sucrose (g) | 102.8 | 91.9 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 2.8 | 0.1 | n/a | 198 | 49 |
| Sugar (g) | 105.5 | 95.2 | 0.4 | 1.6 | 3.2 | 0.1 | n/a | n/a | 3.1 | 4.0 | n/a | 213 | 53 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
| Thiamin (mg) | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 3.6 | 0.4 | 0.0 | n/a | 4 | 1 |
| Threonine | n/a | n/a | 0.3 | n/a | n/a | 0.0 | n/a | 2.7 | 0.7 | 0.0 | n/a | 4 | 1 |
| Tocopherol, alpha (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | n/a | 0.8 | 1.2 | n/a | 2 | 1 |
| Tocopherol, beta | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.2 | 0.0 | n/a | 0 | 0 |
| Tocopherol, delta | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 2.2 | 0.0 | n/a | 2 | 1 |
| Tocopherol, gamma | n/a | n/a | n/a | n/a | n/a | 0.3 | n/a | n/a | 24.4 | 0.0 | n/a | 25 | 6 |
| Total Fat (g) | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.2 | 32.3 | 76.3 | 0.1 | n/a | 109 | 27 |
| Trans-monoenoic Fat | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| TransFatty acids | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tryptophan | n/a | n/a | 0.1 | n/a | n/a | 0.0 | n/a | 1.1 | 0.2 | 0.0 | n/a | 1 | 0 |
| Tyrosine | n/a | n/a | 0.3 | n/a | n/a | 0.0 | n/a | 2.7 | 0.5 | 0.0 | n/a | 3 | 1 |
| Valine | n/a | n/a | 0.5 | n/a | n/a | 0.0 | n/a | 4.4 | 0.9 | 0.0 | n/a | 6 | 1 |
| Vitamin A, IU (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 9.6 | 10.9 | 0.0 | 23.4 | 60.0 | n/a | 104 | 26 |
| Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.5 | 0.5 | 0.0 | 1.2 | 3.0 | n/a | 5 | 1 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Vitamin B-6 (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.6 | 0.6 | 0.1 | n/a | 1 | 0 |
| Vitamin C (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.8 | 0.0 | 1.5 | 13.3 | n/a | 16 | 4 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Water (g) | 1.5 | 51.0 | 53.2 | 6.8 | 0.3 | 0.3 | 0.2 | 38.5 | 4.8 | 87.1 | n/a | 244 | 61 |
| Zinc (mg) | 0.0 | 2.3 | 0.0 | 0.0 | 0.2 | 0.1 | 0.0 | 18.6 | 3.6 | 0.1 | n/a | 25 | 6 |
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.