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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2 tablespoons (14g) flax seed meal |
1 cup (125g) all-purpose flour |
1/2 cup (60g) whole wheat flour |
1/4 cup (29g) toasted wheat germ |
2 tablespoons (25g) sugar |
1 1/2 teaspoons (7g) baking powder |
1/2 teaspoon (3g) salt |
1 1/2 cups (368g) nonfat milk |
3/4 cup (180g) egg substitute |
1 1/2 tablespoons (21g) canola oil |
1 teaspoon (4g) vanilla |
1 to taste (0g) cooking spray |
1 1/2 cups (345g) frozen blueberries |
1 1/2 cups (185g) frozen unsweetened raspberries |
1/2 cup (158g) maple syrup |
1/4 teaspoon (1g) ground cinnamon |
Total | 1 serving | |
| Alanine (g) | 0.1 | 0.4 | 0.3 | 0.4 | n/a | n/a | 0.0 | 0.4 | 1.1 | n/a | n/a | n/a | 0.1 | n/a | n/a | 0.0 | 3 | 0 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.4 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Arginine (g) | 0.3 | 0.5 | 0.4 | 0.5 | n/a | n/a | 0.0 | 0.3 | 1.0 | n/a | n/a | n/a | 0.1 | n/a | n/a | 0.0 | 3 | 1 |
| Ash (g) | 0.5 | 0.6 | 0.9 | 1.2 | 0.0 | 5.0 | 3.0 | 2.8 | 2.3 | 0.0 | 0.0 | n/a | 0.4 | 0.8 | 0.7 | 0.0 | 18 | 3 |
| Aspartic acid (g) | 0.3 | 0.5 | 0.4 | 0.6 | n/a | n/a | 0.0 | 0.9 | 1.7 | n/a | n/a | n/a | 0.1 | n/a | n/a | 0.0 | 5 | 1 |
| Beta-sitosterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 86.7 | n/a | n/a | n/a | n/a | n/a | n/a | 87 | 14 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Calcium (mg) | 35.7 | 18.8 | 20.4 | 11.2 | 0.3 | 508.1 | 0.7 | 448.4 | 131.4 | 0.0 | 0.5 | n/a | 20.7 | 46.1 | 160.7 | 6.5 | 1,409 | 235 |
| Calories | 74.8 | 455.0 | 204.0 | 103.5 | 97.5 | 3.5 | 0.0 | 125.0 | 86.4 | 185.6 | 12.1 | n/a | 279.5 | 95.9 | 409.5 | 1.6 | 2,134 | 356 |
| Calories (kj) | 312.8 | 1,903.8 | 854.4 | 433.0 | 407.7 | 14.7 | 0.0 | 521.9 | 361.8 | 776.8 | 50.6 | n/a | 1,169.6 | 405.9 | 1,713.6 | 6.8 | 8,933 | 1,489 |
| Campesterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 50.6 | n/a | n/a | n/a | n/a | n/a | n/a | 51 | 8 |
| Carbohydrates (g) | 4.0 | 95.4 | 43.2 | 14.9 | 25.2 | 1.7 | 0.0 | 18.2 | 3.6 | 0.0 | 0.5 | n/a | 75.7 | 22.0 | 105.6 | 0.5 | 411 | 68 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 7.4 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 7 | 1 |
| Copper (mg) | 0.2 | 0.2 | 0.2 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.2 | 0.0 | 0.0 | 1 | 0 |
| Cystine (g) | 0.0 | 0.3 | 0.2 | 0.1 | n/a | n/a | 0.0 | 0.5 | 0.4 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 1 | 0 |
| Dietary Fiber (g) | 3.8 | 3.4 | 6.4 | 3.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 7.6 | 12.0 | 0.0 | 0.3 | 37 | 6 |
| Folate (mcg) | 12.2 | 32.5 | 26.4 | 80.8 | 0.0 | 0.0 | 0.0 | 18.4 | 28.8 | 0.0 | 0.0 | n/a | 24.2 | 38.7 | 0.0 | 0.0 | 262 | 44 |
| Folate, DFE (mcg) | 12.2 | 32.5 | 26.4 | 80.8 | 0.0 | 0.0 | 0.0 | 18.4 | 28.8 | 0.0 | 0.0 | n/a | 24.2 | 38.7 | 0.0 | 0.0 | 262 | 44 |
| Folate, food (mcg) | 12.2 | 32.5 | 26.4 | 80.8 | 0.0 | 0.0 | 0.0 | 18.4 | 28.8 | 0.0 | 0.0 | n/a | 24.2 | 38.7 | 0.0 | 0.0 | 262 | 44 |
| Folic acid (mcg) | 0.0 | 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 | 0.0 | 0.0 | 0 | 0 |
| Fructose (g) | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 4.3 | 0.8 | 0.0 | 5 | 1 |
| Galactose (g) | 0.0 | n/a | n/a | 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 | 0 | 0 |
| Glucose (dextrose) (g) | 0.1 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 3.4 | 2.5 | 0.0 | 6 | 1 |
| Glutamic acid (g) | 0.6 | 4.3 | 2.6 | 1.1 | n/a | n/a | 0.0 | 2.5 | 3.0 | n/a | n/a | n/a | 0.2 | n/a | n/a | 0.0 | 14 | 2 |
| Glycine (g) | 0.2 | 0.5 | 0.3 | 0.4 | n/a | n/a | 0.0 | 0.2 | 0.7 | n/a | n/a | n/a | 0.1 | n/a | n/a | 0.0 | 2 | 0 |
| Histidine (g) | 0.1 | 0.3 | 0.2 | 0.2 | n/a | n/a | 0.0 | 0.3 | 0.5 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 2 | 0 |
| Hydroxyproline (g) | 0.0 | n/a | 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 | 0 | 0 |
| Iron (mg) | 0.8 | 1.5 | 2.2 | 1.8 | 0.0 | 0.8 | 0.0 | 0.1 | 3.6 | 0.0 | 0.0 | n/a | 1.3 | 1.3 | 0.2 | 0.1 | 14 | 2 |
| Isoleucine (g) | 0.1 | 0.4 | 0.3 | 0.2 | n/a | n/a | 0.0 | 0.6 | 1.2 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 3 | 0 |
| Lactose (g) | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 18.7 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 19 | 3 |
| Leucine (g) | 0.2 | 0.9 | 0.5 | 0.5 | n/a | n/a | 0.0 | 1.2 | 1.7 | n/a | n/a | n/a | 0.1 | n/a | n/a | 0.0 | 5 | 1 |
| Lysine (g) | 0.1 | 0.3 | 0.2 | 0.4 | n/a | n/a | 0.0 | 0.9 | 1.3 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 3 | 1 |
| Magnesium (mg) | 54.9 | 27.5 | 82.2 | 68.7 | 0.0 | 2.7 | 0.0 | 40.4 | 27.0 | 0.0 | 0.5 | n/a | 6.9 | 40.6 | 33.1 | 0.4 | 385 | 64 |
| Maltose (g) | 0.0 | n/a | n/a | 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 | 0 | 0 |
| Manganese (mg) | 0.3 | 0.9 | 2.4 | 3.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.9 | 1.2 | 4.6 | 0.1 | 14 | 2 |
| Methionine (g) | 0.1 | 0.2 | 0.1 | 0.1 | n/a | n/a | 0.0 | 0.2 | 0.7 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 1 | 0 |
| Monounsaturated Fat (g) | 1.1 | 0.1 | 0.2 | 0.4 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 13.3 | 0.0 | n/a | 0.1 | 0.1 | 0.0 | 0.0 | 15 | 3 |
| Niacin (mg) | 0.4 | 1.6 | 3.0 | 2.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.3 | 0.0 | 0.0 | n/a | 0.9 | 1.1 | 0.1 | 0.0 | 10 | 2 |
| Pantothenic acid (mg) | 0.1 | 0.5 | 0.4 | 0.6 | 0.0 | 0.0 | 0.0 | 1.3 | 3.0 | 0.0 | 0.0 | n/a | 0.4 | 0.6 | 0.1 | 0.0 | 7 | 1 |
| Phenylalanine (g) | 0.1 | 0.7 | 0.4 | 0.3 | n/a | n/a | 0.0 | 0.5 | 1.2 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 3 | 1 |
| Phosphorus (mg) | 89.9 | 135.0 | 214.2 | 242.1 | 0.0 | 684.3 | 0.0 | 371.2 | 129.6 | 0.0 | 0.3 | n/a | 24.2 | 53.5 | 3.2 | 0.4 | 1,948 | 325 |
| Phytosterols | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 171.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.2 | 171 | 29 |
| Polyunsaturated Fat (g) | 4.0 | 0.5 | 0.7 | 1.7 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 5.9 | 0.0 | n/a | 0.2 | 0.7 | 0.0 | 0.0 | 14 | 2 |
| Potassium (mg) | 113.8 | 133.8 | 217.8 | 256.5 | 0.5 | 0.3 | 0.2 | 573.3 | 383.4 | 0.0 | 6.2 | n/a | 207.0 | 278.6 | 333.9 | 2.8 | 2,508 | 418 |
| Proline (g) | 0.1 | 1.5 | 1.2 | 0.4 | n/a | n/a | 0.0 | 1.3 | 1.0 | n/a | n/a | n/a | 0.1 | n/a | n/a | 0.0 | 6 | 1 |
| Protein (g) | 2.6 | 12.9 | 7.9 | 6.7 | 0.0 | 0.0 | 0.0 | 12.4 | 18.0 | 0.0 | 0.0 | n/a | 1.4 | 2.2 | 0.1 | 0.0 | 64 | 11 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 3.7 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 4 | 1 |
| Riboflavin (mg) | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.7 | 0.7 | 0.0 | 0.0 | n/a | 0.2 | 0.1 | 2.0 | 0.0 | 4 | 1 |
| Saturated Fat (g) | 0.5 | 0.2 | 0.3 | 0.5 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 1.5 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 3 | 1 |
| Selenium (mcg) | 3.6 | 42.4 | 37.1 | 22.8 | 0.2 | 0.0 | 0.0 | 11.4 | 74.3 | 0.0 | 0.0 | n/a | 0.7 | 0.4 | 0.9 | 0.0 | 194 | 32 |
| Serine (g) | 0.1 | 0.6 | 0.4 | 0.3 | n/a | n/a | 0.0 | 0.6 | 1.4 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 3 | 1 |
| Sodium (mg) | 4.2 | 2.5 | 1.2 | 3.5 | 0.3 | 544.6 | 1,162.7 | 154.4 | 358.2 | 0.0 | 0.4 | n/a | 3.5 | 1.8 | 18.9 | 0.1 | 2,256 | 376 |
| Starch | n/a | n/a | 34.7 | 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 | 35 | 6 |
| Stigmasterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.6 | n/a | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Sucrose (g) | 0.2 | n/a | 0.2 | n/a | 25.1 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.4 | 91.9 | 0.0 | 118 | 20 |
| Sugar (g) | 0.2 | 0.3 | 0.2 | n/a | 25.1 | 0.0 | 0.0 | 18.7 | 3.6 | 0.0 | 0.5 | n/a | 68.0 | 8.2 | 95.2 | 0.0 | 220 | 37 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.2 | 0.2 | 0.3 | 0.5 | 0.0 | 0.0 | 0.0 | 0.2 | 0.2 | 0.0 | 0.0 | n/a | 0.1 | 0.1 | 0.1 | 0.0 | 2 | 0 |
| Threonine (g) | 0.1 | 0.4 | 0.2 | 0.3 | n/a | n/a | 0.0 | 0.3 | 0.9 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 2 | 0 |
| Tocopherol, alpha (mg) | 0.0 | 0.1 | 0.4 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 2.9 | 3.7 | 0.0 | n/a | 1.8 | 1.6 | 0.0 | 0.0 | 11 | 2 |
| Tocopherol, beta (mg) | 0.0 | n/a | 0.1 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.1 | n/a | 0.0 | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.2 | n/a | n/a | n/a | 1.9 | n/a | 0.0 | 2 | 0 |
| Tocopherol, gamma (mg) | 2.8 | n/a | 1.1 | n/a | n/a | n/a | n/a | 0.0 | n/a | 5.7 | n/a | n/a | n/a | 2.6 | n/a | 0.1 | 12 | 2 |
| Total Fat (g) | 5.9 | 1.2 | 1.5 | 2.8 | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | 21.0 | 0.0 | n/a | 0.4 | 1.2 | 0.1 | 0.0 | 34 | 6 |
| Trans-monoenoic Fat | 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 | n/a | n/a | 0.0 | 0 | 0 |
| TransFatty acids | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.1 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Tryptophan (g) | 0.0 | 0.2 | 0.1 | 0.1 | n/a | n/a | 0.0 | 0.1 | 0.3 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 1 | 0 |
| Tyrosine (g) | 0.1 | 0.4 | 0.2 | 0.2 | n/a | n/a | 0.0 | 0.5 | 0.8 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 2 | 0 |
| Valine (g) | 0.2 | 0.5 | 0.3 | 0.3 | n/a | n/a | 0.0 | 0.7 | 1.4 | n/a | n/a | n/a | 0.1 | n/a | n/a | 0.0 | 3 | 1 |
| Vitamin A, IU (IU) | 0.0 | 0.0 | 5.4 | 0.0 | 0.0 | 0.0 | 0.0 | 55.1 | 405.0 | 0.0 | 0.0 | n/a | 169.1 | 60.9 | 0.0 | 1.9 | 697 | 116 |
| Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 7.4 | 19.8 | 0.0 | 0.0 | n/a | 6.9 | 3.7 | 0.0 | 0.1 | 38 | 6 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.8 | 0.6 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 2 | 0 |
| Vitamin B-6 (mg) | 0.1 | 0.1 | 0.2 | 0.4 | 0.0 | 0.0 | 0.0 | 0.1 | 0.2 | 0.0 | 0.0 | n/a | 0.2 | 0.1 | 0.0 | 0.0 | 1 | 0 |
| Vitamin C (mg) | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.9 | 0.0 | 0.0 | n/a | 3.5 | 48.3 | 0.0 | 0.0 | 53 | 9 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 118.8 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 119 | 20 |
| Water (g) | 1.0 | 14.9 | 6.4 | 3.2 | 0.0 | 0.3 | 0.0 | 333.8 | 156.6 | 0.0 | 2.2 | n/a | 267.0 | 158.2 | 51.0 | 0.1 | 995 | 166 |
| Zinc (mg) | 0.6 | 0.9 | 1.6 | 3.5 | 0.0 | 0.0 | 0.0 | 1.5 | 1.8 | 0.0 | 0.0 | n/a | 0.2 | 0.8 | 2.3 | 0.0 | 13 | 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.