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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1/4 cup (61g) unsweetened applesauce |
1/4 cup (57g) butter |
1/2 cup (123g) plain low-fat yogurt |
2 large (66g) egg whites |
1 large (50g) eggs |
1 teaspoon (4g) pure vanilla extract |
2 tablespoons (40g) pure maple syrup |
1/2 cup (60g) whole wheat flour |
1/2 cup (63g) unbleached all-purpose flour |
1 cup (81g) old fashioned oats |
2 tablespoons (28g) baking powder |
1 teaspoon (5g) baking soda |
1 teaspoon (3g) ground cinnamon |
1/4 cup (53g) dried fruit |
1/2 cup (59g) walnuts |
1 1/2 cups (222g) blueberries |
Total | 1 serving | |
| Alanine (g) | 0.0 | 0.0 | 0.3 | 0.5 | 0.4 | n/a | n/a | 0.3 | 0.2 | 0.5 | n/a | n/a | 0.0 | n/a | 0.4 | 0.1 | 3 | 0 |
| Alcohol | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 1.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 1 | 0 |
| Arginine (g) | 0.0 | 0.0 | 0.2 | 0.4 | 0.4 | n/a | n/a | 0.4 | 0.3 | 0.7 | n/a | n/a | 0.0 | n/a | 1.3 | 0.1 | 4 | 0 |
| Ash (g) | 0.1 | 1.2 | 1.3 | 0.4 | 0.5 | 0.0 | 0.2 | 0.9 | 0.3 | 1.4 | 19.8 | 1.7 | 0.1 | 1.0 | 1.0 | 0.5 | 31 | 3 |
| Aspartic acid (g) | 0.0 | 0.0 | 0.5 | 0.8 | 0.7 | n/a | n/a | 0.4 | 0.3 | 1.0 | n/a | n/a | 0.0 | n/a | 1.1 | 0.1 | 5 | 0 |
| Beta-sitosterol | n/a | 2.3 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 37.4 | n/a | 40 | 3 |
| Caffeine | n/a | 0.0 | 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 |
| Calcium (mg) | 2.4 | 13.6 | 224.2 | 4.6 | 28.0 | 0.5 | 40.8 | 20.4 | 9.4 | 42.1 | 2,032.5 | 0.0 | 26.2 | 20.3 | 57.3 | 13.3 | 2,536 | 211 |
| Calories | 25.6 | 406.9 | 77.2 | 34.3 | 71.5 | 12.1 | 104.0 | 204.0 | 227.5 | 307.0 | 14.1 | 0.0 | 6.5 | 129.9 | 382.6 | 126.5 | 2,130 | 177 |
| Calories (kj) | 107.4 | 1,701.9 | 324.6 | 142.6 | 299.5 | 50.6 | 435.2 | 854.4 | 951.9 | 1,284.7 | 58.8 | 0.0 | 27.0 | 543.8 | 1,601.7 | 532.8 | 8,917 | 743 |
| Campesterol | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 4.1 | n/a | 4 | 0 |
| Carbohydrates (g) | 6.9 | 0.0 | 8.6 | 0.5 | 0.4 | 0.5 | 26.8 | 43.2 | 47.7 | 54.8 | 6.7 | 0.0 | 2.1 | 34.3 | 8.0 | 32.2 | 273 | 23 |
| Cholesterol (mg) | 0.0 | 122.0 | 7.4 | 0.0 | 186.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 315 | 26 |
| Copper (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.1 | 0.3 | 0.0 | 0.0 | 0.0 | 0.2 | 0.9 | 0.1 | 2 | 0 |
| Cystine (g) | 0.0 | 0.0 | 0.1 | 0.2 | 0.1 | n/a | n/a | 0.2 | 0.1 | 0.4 | n/a | n/a | 0.0 | n/a | 0.1 | 0.0 | 1 | 0 |
| Dietary Fiber (g) | 0.7 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 6.4 | 1.7 | 8.2 | 0.1 | 0.0 | 1.4 | 4.2 | 3.9 | 5.3 | 32 | 3 |
| Folate (mcg) | 1.8 | 1.7 | 13.5 | 2.6 | 23.5 | 0.0 | 0.0 | 26.4 | 114.4 | 25.9 | 0.0 | 0.0 | 0.2 | 2.1 | 57.3 | 13.3 | 283 | 24 |
| Folate, DFE (mcg) | 1.8 | 1.7 | 13.5 | 2.6 | 23.5 | 0.0 | 0.0 | 26.4 | 181.9 | 25.9 | 0.0 | 0.0 | 0.2 | 2.1 | 57.3 | 13.3 | 350 | 29 |
| Folate, food (mcg) | 1.8 | 1.7 | 13.5 | 2.6 | 23.5 | 0.0 | 0.0 | 26.4 | 18.1 | 25.9 | 0.0 | 0.0 | 0.2 | 2.1 | 57.3 | 13.3 | 187 | 16 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 96.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 96 | 8 |
| Fructose (g) | 3.6 | n/a | n/a | 0.0 | 0.0 | n/a | 0.2 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.1 | 11.0 | 15 | 1 |
| Galactose (g) | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0 | 0 |
| Glucose (dextrose) (g) | 1.4 | n/a | n/a | 0.2 | 0.2 | n/a | 0.6 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 10.8 | 13 | 1 |
| Glutamic acid (g) | 0.0 | 0.1 | 1.3 | 1.0 | 0.8 | n/a | n/a | 2.6 | 2.2 | 2.3 | n/a | n/a | 0.0 | n/a | 1.6 | 0.2 | 12 | 1 |
| Glycine (g) | 0.0 | 0.0 | 0.2 | 0.3 | 0.2 | n/a | n/a | 0.3 | 0.2 | 0.5 | n/a | n/a | 0.0 | n/a | 0.5 | 0.1 | 2 | 0 |
| Histidine (g) | 0.0 | 0.0 | 0.2 | 0.2 | 0.2 | n/a | n/a | 0.2 | 0.1 | 0.2 | n/a | n/a | 0.0 | n/a | 0.2 | 0.0 | 1 | 0 |
| Hydroxyproline | n/a | n/a | 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 | n/a | 0 | 0 |
| Iron (mg) | 0.1 | 0.0 | 0.1 | 0.1 | 0.9 | 0.0 | 0.0 | 2.2 | 2.9 | 3.4 | 3.1 | 0.0 | 0.2 | 1.4 | 1.7 | 0.6 | 17 | 1 |
| Isoleucine (g) | 0.0 | 0.0 | 0.4 | 0.4 | 0.3 | n/a | n/a | 0.3 | 0.2 | 0.4 | n/a | n/a | 0.0 | n/a | 0.4 | 0.1 | 2 | 0 |
| Lactose (g) | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0 | 0 |
| Leucine (g) | 0.0 | 0.0 | 0.6 | 0.7 | 0.5 | n/a | n/a | 0.5 | 0.4 | 0.8 | n/a | n/a | 0.0 | n/a | 0.7 | 0.1 | 4 | 0 |
| Lysine (g) | 0.0 | 0.0 | 0.6 | 0.5 | 0.5 | n/a | n/a | 0.2 | 0.1 | 0.5 | n/a | n/a | 0.0 | n/a | 0.2 | 0.0 | 3 | 0 |
| Magnesium (mg) | 1.8 | 1.1 | 20.8 | 7.3 | 6.0 | 0.5 | 8.4 | 82.2 | 13.8 | 111.8 | 10.8 | 0.0 | 1.6 | 20.9 | 92.4 | 13.3 | 393 | 33 |
| Maltose (g) | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0 | 0 |
| Manganese (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.2 | 2.4 | 0.4 | 2.9 | 0.0 | 0.0 | 0.5 | 0.1 | 2.0 | 0.7 | 10 | 1 |
| Methionine (g) | 0.0 | 0.0 | 0.2 | 0.3 | 0.2 | n/a | n/a | 0.1 | 0.1 | 0.2 | n/a | n/a | 0.0 | n/a | 0.1 | 0.0 | 1 | 0 |
| Monounsaturated Fat (g) | 0.0 | 11.9 | 0.5 | 0.0 | 1.8 | 0.0 | 0.0 | 0.2 | 0.1 | 1.6 | 0.0 | 0.0 | 0.0 | 0.1 | 5.2 | 0.1 | 22 | 2 |
| Niacin (mg) | 0.1 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 3.0 | 3.7 | 0.9 | 0.0 | 0.0 | 0.0 | 1.0 | 0.7 | 0.9 | 11 | 1 |
| Pantothenic acid (mg) | 0.0 | 0.1 | 0.7 | 0.1 | 0.8 | 0.0 | 0.0 | 0.4 | 0.3 | 0.9 | 0.0 | 0.0 | 0.0 | 0.2 | 0.3 | 0.3 | 4 | 0 |
| Phenylalanine (g) | 0.0 | 0.0 | 0.4 | 0.5 | 0.3 | n/a | n/a | 0.4 | 0.3 | 0.5 | n/a | n/a | 0.0 | n/a | 0.4 | 0.1 | 3 | 0 |
| Phosphorus (mg) | 3.1 | 13.6 | 176.4 | 9.9 | 99.0 | 0.3 | 0.8 | 214.2 | 67.5 | 332.1 | 2,737.4 | 0.0 | 1.7 | 41.2 | 202.4 | 26.6 | 3,926 | 327 |
| Phytosterols | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.7 | n/a | 42.1 | n/a | 43 | 4 |
| Polyunsaturated Fat (g) | 0.0 | 1.7 | 0.1 | 0.0 | 1.0 | 0.0 | 0.0 | 0.7 | 0.3 | 1.9 | 0.0 | 0.0 | 0.0 | 0.1 | 27.6 | 0.3 | 34 | 3 |
| Potassium (mg) | 45.1 | 13.6 | 286.7 | 107.6 | 69.0 | 6.2 | 84.8 | 217.8 | 66.9 | 293.2 | 1.4 | 0.0 | 11.3 | 425.6 | 258.0 | 170.9 | 2,058 | 172 |
| Proline (g) | 0.0 | 0.0 | 0.8 | 0.3 | 0.3 | n/a | n/a | 1.2 | 0.7 | 0.4 | n/a | n/a | 0.0 | n/a | 0.4 | 0.1 | 4 | 0 |
| Protein (g) | 0.1 | 0.5 | 6.4 | 7.2 | 6.3 | 0.0 | 0.0 | 7.9 | 6.5 | 10.7 | 0.0 | 0.0 | 0.1 | 1.3 | 8.9 | 1.6 | 58 | 5 |
| Retinol (mcg) | 0.0 | 380.8 | 17.2 | 0.0 | 80.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 478 | 40 |
| Riboflavin (mg) | 0.0 | 0.0 | 0.3 | 0.3 | 0.2 | 0.0 | 0.5 | 0.1 | 0.3 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.1 | 2 | 0 |
| Saturated Fat (g) | 0.0 | 29.2 | 1.2 | 0.0 | 1.6 | 0.0 | 0.0 | 0.3 | 0.1 | 0.9 | 0.0 | 0.0 | 0.0 | 0.0 | 3.6 | 0.1 | 37 | 3 |
| Selenium (mcg) | 0.2 | 0.6 | 4.0 | 13.2 | 15.4 | 0.0 | 0.2 | 37.1 | 21.2 | 23.4 | 0.1 | 0.0 | 0.1 | n/a | 2.9 | 0.2 | 118 | 10 |
| Serine (g) | 0.0 | 0.0 | 0.4 | 0.5 | 0.5 | n/a | n/a | 0.4 | 0.3 | 0.6 | n/a | n/a | 0.0 | n/a | 0.5 | 0.0 | 3 | 0 |
| Sodium (mg) | 1.2 | 405.2 | 85.8 | 109.6 | 71.0 | 0.4 | 4.8 | 1.2 | 1.3 | 4.9 | 2,178.5 | 1,258.6 | 0.3 | 9.6 | 1.2 | 2.2 | 4,136 | 345 |
| Starch (g) | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 34.7 | n/a | 46.9 | n/a | n/a | n/a | n/a | 0.0 | 0.1 | 82 | 7 |
| Stigmasterol | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.6 | n/a | 1 | 0 |
| Sucrose (g) | 0.7 | n/a | n/a | 0.0 | 0.0 | n/a | 23.3 | 0.2 | n/a | 0.8 | n/a | n/a | 0.0 | n/a | 1.4 | 0.2 | 27 | 2 |
| Sugar (g) | 5.7 | 0.0 | 8.6 | 0.5 | 0.2 | 0.5 | 24.2 | 0.2 | 0.2 | 0.8 | 0.0 | 0.0 | 0.1 | n/a | 1.5 | 22.1 | 65 | 5 |
| Theobromine | n/a | 0.0 | 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 |
| Thiamin (mg) | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.5 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.1 | 2 | 0 |
| Threonine (g) | 0.0 | 0.0 | 0.3 | 0.3 | 0.3 | n/a | n/a | 0.2 | 0.2 | 0.3 | n/a | n/a | 0.0 | n/a | 0.3 | 0.0 | 2 | 0 |
| Tocopherol, alpha (mg) | 0.1 | 1.3 | 0.0 | 0.0 | 0.5 | 0.0 | 0.0 | 0.4 | 0.1 | 0.3 | 0.0 | 0.0 | 0.1 | n/a | 0.4 | 1.3 | 5 | 0 |
| Tocopherol, beta (mg) | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.1 | 0.1 | 0.0 | n/a | n/a | 0.0 | n/a | 0.1 | 0.0 | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 1.1 | 0.1 | 1 | 0 |
| Tocopherol, gamma (mg) | 0.0 | 0.0 | n/a | n/a | 0.3 | n/a | n/a | 1.1 | 0.8 | 0.1 | n/a | n/a | 0.3 | n/a | 12.2 | 0.8 | 16 | 1 |
| Total Fat (g) | 0.1 | 46.0 | 1.9 | 0.1 | 4.8 | 0.0 | 0.0 | 1.5 | 0.6 | 5.3 | 0.0 | 0.0 | 0.0 | 0.3 | 38.1 | 0.7 | 99 | 8 |
| Trans-monoenoic Fat | n/a | 1.7 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 2 | 0 |
| TransFatty acids | n/a | 1.9 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 2 | 0 |
| Tryptophan (g) | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | n/a | n/a | 0.1 | 0.1 | 0.1 | n/a | n/a | 0.0 | n/a | 0.1 | 0.0 | 1 | 0 |
| Tyrosine (g) | 0.0 | 0.0 | 0.3 | 0.3 | 0.2 | n/a | n/a | 0.2 | 0.2 | 0.3 | n/a | n/a | 0.0 | n/a | 0.2 | 0.0 | 2 | 0 |
| Valine (g) | 0.0 | 0.0 | 0.5 | 0.5 | 0.4 | n/a | n/a | 0.3 | 0.3 | 0.6 | n/a | n/a | 0.0 | n/a | 0.4 | 0.1 | 3 | 0 |
| Vitamin A, IU (IU) | 17.7 | 1,418.2 | 62.5 | 0.0 | 270.0 | 0.0 | 0.0 | 5.4 | 1.3 | 0.0 | 0.0 | 0.0 | 7.7 | 1,305.8 | 11.7 | 119.9 | 3,220 | 268 |
| Vitamin A, RAE (mcg) | 0.6 | 388.2 | 17.2 | 0.0 | 80.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 65.2 | 0.6 | 6.7 | 559 | 47 |
| Vitamin B-12 (mcg) | 0.0 | 0.1 | 0.7 | 0.1 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Vitamin B-6 (mg) | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.2 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.3 | 0.1 | 1 | 0 |
| Vitamin C (mg) | 12.9 | 0.0 | 1.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 2.0 | 0.8 | 21.5 | 38 | 3 |
| Vitamin D (IU) | 0.0 | 34.1 | 1.2 | 0.0 | 41.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 76 | 6 |
| Water (g) | 53.8 | 9.0 | 104.2 | 57.8 | 38.1 | 2.2 | 13.0 | 6.4 | 7.5 | 8.8 | 1.1 | 0.0 | 0.3 | 16.7 | 2.4 | 186.9 | 508 | 42 |
| Zinc (mg) | 0.0 | 0.1 | 1.1 | 0.0 | 0.6 | 0.0 | 0.6 | 1.6 | 0.4 | 2.9 | 0.0 | 0.0 | 0.0 | 0.3 | 1.8 | 0.4 | 10 | 1 |
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.