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 1/4 cups (101g) oatmeal |
1/4 cup (30g) whole wheat flour |
2 tablespoons (14g) ground flax seeds |
1 tablespoon (7g) wheat germ |
1 1/2 cups (180g) non-fat powdered milk |
1 1/2 teaspoons (4g) ground cinnamon |
1 teaspoon (2g) allspice |
1/4 teaspoon (2g) salt |
1 1/2 teaspoons (7g) baking powder |
1/4 cup (0g) Splenda granular |
1 cup (255g) applesauce |
1 small (149g) apples |
1/4 cup (36g) raisins |
Total | 1 serving | |
| Alanine (g) | 0.6 | 0.1 | 0.1 | 0.1 | 2.2 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 3 | 1 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0 | 0 |
| Arginine (g) | 0.9 | 0.2 | 0.3 | 0.1 | 2.4 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.1 | 4 | 1 |
| Ash (g) | 1.8 | 0.5 | 0.5 | 0.3 | 14.3 | 0.1 | 0.1 | 1.5 | 5.0 | n/a | 0.4 | 0.3 | 0.7 | 25 | 4 |
| Aspartic acid (g) | 1.2 | 0.2 | 0.3 | 0.1 | 4.9 | 0.0 | n/a | 0.0 | n/a | n/a | 0.1 | 0.1 | 0.0 | 7 | 1 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0 | 0 |
| Calcium (mg) | 52.7 | 10.2 | 35.7 | 2.8 | 2,262.6 | 39.3 | 13.3 | 0.4 | 508.1 | n/a | 10.2 | 8.9 | 18.1 | 2,962 | 494 |
| Calories | 383.7 | 102.0 | 74.8 | 25.9 | 651.6 | 9.7 | 5.3 | 0.0 | 3.5 | n/a | 193.8 | 77.5 | 108.4 | 1,636 | 273 |
| Calories (kj) | 1,605.8 | 427.2 | 312.8 | 108.2 | 2,728.8 | 40.6 | 22.1 | 0.0 | 14.7 | n/a | 810.9 | 324.8 | 453.9 | 6,850 | 1,142 |
| Carbohydrates (g) | 68.5 | 21.6 | 4.0 | 3.7 | 93.6 | 3.2 | 1.4 | 0.0 | 1.7 | n/a | 50.8 | 20.6 | 28.7 | 298 | 50 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 36.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 36 | 6 |
| Copper (mg) | 0.4 | 0.1 | 0.2 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.1 | 1 | 0 |
| Cystine (g) | 0.5 | 0.1 | 0.0 | 0.0 | 0.6 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Dietary Fiber (g) | 10.2 | 3.2 | 3.8 | 0.9 | 0.0 | 2.1 | 0.4 | 0.0 | 0.0 | n/a | 3.1 | 3.6 | 1.3 | 29 | 5 |
| Folate (mcg) | 32.4 | 13.2 | 12.2 | 20.2 | 90.0 | 0.2 | 0.7 | 0.0 | 0.0 | n/a | 2.6 | 4.5 | 1.8 | 178 | 30 |
| Folate, DFE (mcg) | 32.4 | 13.2 | 12.2 | 20.2 | 90.0 | 0.2 | 0.7 | 0.0 | 0.0 | n/a | 2.6 | 4.5 | 1.8 | 178 | 30 |
| Folate, food (mcg) | 32.4 | 13.2 | 12.2 | 20.2 | 90.0 | 0.2 | 0.7 | 0.0 | 0.0 | n/a | 2.6 | 4.5 | 1.8 | 178 | 30 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Fructose (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 8.8 | 10.8 | 20 | 3 |
| Galactose (g) | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0 | 0 |
| Glucose (dextrose) (g) | 0.0 | 0.0 | 0.1 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 3.6 | 10.1 | 14 | 2 |
| Glutamic acid (g) | 2.9 | 1.3 | 0.6 | 0.3 | 13.6 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.1 | 19 | 3 |
| Glycine (g) | 0.7 | 0.2 | 0.2 | 0.1 | 1.4 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 3 | 0 |
| Histidine (g) | 0.3 | 0.1 | 0.1 | 0.0 | 1.8 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 2 | 0 |
| Hydroxyproline | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Iron (mg) | 4.3 | 1.1 | 0.8 | 0.4 | 0.6 | 0.3 | 0.1 | 0.0 | 0.8 | n/a | 0.9 | 0.2 | 0.7 | 10 | 2 |
| Isoleucine (g) | 0.5 | 0.1 | 0.1 | 0.1 | 3.9 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 5 | 1 |
| Lactose (g) | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0 | 0 |
| Leucine (g) | 1.0 | 0.3 | 0.2 | 0.1 | 6.4 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 8 | 1 |
| Lysine (g) | 0.6 | 0.1 | 0.1 | 0.1 | 5.2 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 6 | 1 |
| Magnesium (mg) | 139.7 | 41.1 | 54.9 | 17.2 | 198.0 | 2.4 | 2.7 | 0.0 | 2.7 | n/a | 7.7 | 7.5 | 11.6 | 485 | 81 |
| Maltose (g) | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0 | 0 |
| Manganese (mg) | 3.7 | 1.2 | 0.3 | 1.0 | 0.0 | 0.7 | 0.1 | 0.0 | 0.0 | n/a | 0.2 | 0.1 | 0.1 | 7 | 1 |
| Methionine (g) | 0.2 | 0.1 | 0.1 | 0.0 | 1.6 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 2 | 0 |
| Monounsaturated Fat (g) | 2.0 | 0.1 | 1.1 | 0.1 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 4 | 1 |
| Niacin (mg) | 1.1 | 1.5 | 0.4 | 0.5 | 1.7 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | 0.5 | 0.1 | 0.3 | 6 | 1 |
| Pantothenic acid (mg) | 1.1 | 0.2 | 0.1 | 0.2 | 6.4 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.1 | 0.1 | 0.0 | 8 | 1 |
| Phenylalanine (g) | 0.7 | 0.2 | 0.1 | 0.1 | 3.1 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 4 | 1 |
| Phosphorus (mg) | 415.1 | 107.1 | 89.9 | 60.5 | 1,742.4 | 2.5 | 2.3 | 0.0 | 684.3 | n/a | 17.9 | 16.4 | 36.6 | 3,175 | 529 |
| Phytosterols | n/a | n/a | n/a | n/a | n/a | 1.0 | 1.2 | 0.0 | n/a | n/a | n/a | 17.9 | n/a | 20 | 3 |
| Polyunsaturated Fat (g) | 2.3 | 0.4 | 4.0 | 0.4 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.1 | 0.0 | 7 | 1 |
| Potassium (mg) | 366.5 | 108.9 | 113.8 | 64.1 | 3,229.2 | 16.9 | 21.0 | 0.1 | 0.3 | n/a | 155.6 | 159.4 | 271.5 | 4,507 | 751 |
| Proline (g) | 0.5 | 0.6 | 0.1 | 0.1 | 6.3 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.1 | 8 | 1 |
| Protein (g) | 13.3 | 4.0 | 2.6 | 1.7 | 65.1 | 0.2 | 0.1 | 0.0 | 0.0 | n/a | 0.5 | 0.4 | 1.1 | 89 | 15 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 10.8 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 11 | 2 |
| Riboflavin (mg) | 0.2 | 0.0 | 0.0 | 0.0 | 2.8 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | 3 | 1 |
| Saturated Fat (g) | 1.1 | 0.1 | 0.5 | 0.1 | 0.9 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | 3 | 0 |
| Selenium (mcg) | 29.3 | 18.5 | 3.6 | 5.7 | 49.1 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | 0.8 | 0.0 | 0.2 | 107 | 18 |
| Serine (g) | 0.7 | 0.2 | 0.1 | 0.1 | 3.5 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 5 | 1 |
| Sodium (mg) | 6.1 | 0.6 | 4.2 | 0.9 | 963.0 | 0.4 | 1.5 | 581.4 | 544.6 | n/a | 71.4 | 1.5 | 4.0 | 2,180 | 363 |
| Starch (g) | 58.6 | 17.3 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.1 | 1.0 | 77 | 13 |
| Sucrose (g) | 1.0 | 0.1 | 0.2 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 3.1 | 0.2 | 5 | 1 |
| Sugar (g) | 1.0 | 0.1 | 0.2 | n/a | 93.6 | 0.1 | n/a | 0.0 | 0.0 | n/a | n/a | 15.5 | 21.5 | 132 | 22 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.5 | 0.2 | 0.2 | 0.1 | 0.7 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 2 | 0 |
| Threonine (g) | 0.4 | 0.1 | 0.1 | 0.1 | 2.9 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 4 | 1 |
| Tocopherol, alpha (mg) | 0.4 | 0.2 | 0.0 | n/a | 0.0 | 0.1 | n/a | 0.0 | 0.0 | n/a | n/a | 0.3 | 0.0 | 1 | 0 |
| Tocopherol, beta (mg) | 0.0 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0 | 0 |
| Tocopherol, gamma (mg) | 0.1 | 0.6 | 2.8 | n/a | 0.0 | 0.4 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 4 | 1 |
| Total Fat (g) | 6.6 | 0.8 | 5.9 | 0.7 | 1.4 | 0.0 | 0.2 | 0.0 | 0.0 | n/a | 0.5 | 0.3 | 0.2 | 16 | 3 |
| 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 | 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 | n/a | n/a | 0 | 0 |
| Tryptophan (g) | 0.2 | 0.1 | 0.0 | 0.0 | 0.9 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Tyrosine (g) | 0.4 | 0.1 | 0.1 | 0.1 | 3.1 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 4 | 1 |
| Valine (g) | 0.7 | 0.2 | 0.2 | 0.1 | 4.4 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 6 | 1 |
| Vitamin A, IU (IU) | 0.0 | 2.7 | 0.0 | 0.0 | 39.6 | 11.6 | 10.9 | 0.0 | 0.0 | n/a | 28.1 | 80.5 | 0.0 | 173 | 29 |
| Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 10.8 | 0.6 | 0.5 | 0.0 | 0.0 | n/a | 2.6 | 4.5 | 0.0 | 19 | 3 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 7.3 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 7 | 1 |
| Vitamin B-6 (mg) | 0.1 | 0.1 | 0.1 | 0.1 | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.1 | 0.1 | 1 | 0 |
| Vitamin C (mg) | 0.0 | 0.0 | 0.1 | 0.0 | 12.2 | 0.1 | 0.8 | 0.0 | 0.0 | n/a | 4.3 | 6.9 | 0.8 | 25 | 4 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Water (g) | 11.0 | 3.2 | 1.0 | 0.8 | 5.7 | 0.4 | 0.2 | 0.0 | 0.3 | n/a | 202.9 | 127.5 | 5.6 | 359 | 60 |
| Zinc (mg) | 3.7 | 0.8 | 0.6 | 0.9 | 7.3 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.1 | 0.1 | 14 | 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.