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 1/4 cups (182g) quick oats |
2 cups (0g) spelt flour |
1 cup (140g) sunflower seeds |
3/4 cup (97g) pumpkin seeds |
1/2 cup (47g) shredded coconut |
1/4 cup (42g) flax seeds |
1 cup (200g) unbleached cane sugar |
1 tablespoon (8g) cinnamon |
2 1/4 teaspoons (14g) sea salt |
1 3/4 cups (294g) dark chocolate chips |
1 1/4 cups (181g) raisins |
1/4 cup (59g) water |
1/4 cup (84g) blackstrap molasses |
3/4 cup (164g) canola oil |
1 cup (243g) soymilk |
Total | 1 serving | |
Alanine (g) | 1.0 | n/a | 1.6 | 1.4 | 0.1 | 0.4 | n/a | 0.0 | 0.0 | 0.6 | 0.2 | n/a | n/a | n/a | 0.3 | 6 | 0 |
Alcohol (g) | 0.0 | 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 | 0.0 | 0 | 0 |
Arginine (g) | 1.5 | n/a | 3.4 | 5.2 | 0.2 | 0.8 | n/a | 0.0 | 0.0 | 0.7 | 0.7 | n/a | n/a | n/a | 0.5 | 13 | 0 |
Ash (g) | 3.2 | n/a | 4.2 | 4.6 | 0.7 | 1.6 | 0.0 | 0.3 | 13.5 | 3.5 | 3.4 | 0.1 | 2.8 | 0.0 | 1.6 | 39 | 0 |
Aspartic acid (g) | 2.2 | n/a | 3.4 | 2.9 | 0.1 | 0.9 | n/a | 0.0 | 0.0 | 1.2 | 0.2 | n/a | n/a | n/a | 0.7 | 12 | 0 |
Beta-sitosterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 675.3 | n/a | 675 | 0 |
Caffeine (mg) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 182.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 182 | 0 |
Calcium (mg) | 94.8 | n/a | 109.2 | 44.5 | 7.0 | 107.1 | 2.0 | 78.2 | 3.2 | 94.1 | 90.6 | 1.8 | 172.7 | 0.0 | 60.8 | 866 | 0 |
Calories | 690.7 | n/a | 817.6 | 540.8 | 233.0 | 224.3 | 774.0 | 19.3 | 0.0 | 1,411.2 | 541.9 | 0.0 | 244.3 | 1,445.3 | 131.2 | 7,074 | 0 |
Calories (kj) | 2,890.5 | n/a | 3,423.0 | 2,263.0 | 974.6 | 938.3 | 3,236.0 | 80.7 | 0.0 | 5,903.5 | 2,269.3 | 0.0 | 1,022.0 | 6,047.9 | 549.2 | 29,598 | 0 |
Campesterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 394.0 | n/a | 394 | 0 |
Carbohydrates (g) | 123.4 | n/a | 28.0 | 10.4 | 22.2 | 12.1 | 200.0 | 6.3 | 0.0 | 187.9 | 143.5 | 0.0 | 63.0 | 0.0 | 15.3 | 812 | 0 |
Cholesterol (mg) | 0.0 | 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 | 0.0 | 0 | 0 |
Copper (mg) | 0.7 | n/a | 2.5 | 1.3 | 0.1 | 0.5 | 0.0 | 0.0 | 0.0 | 2.1 | 0.6 | 0.0 | 0.4 | 0.0 | 0.3 | 9 | 0 |
Cystine (g) | 0.8 | n/a | 0.6 | 0.3 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 0.2 | 0.0 | n/a | n/a | n/a | 0.0 | 2 | 0 |
Dietary Fiber (g) | 18.4 | n/a | 12.0 | 5.8 | 2.1 | 11.5 | 0.0 | 4.1 | 0.0 | 17.3 | 6.7 | 0.0 | 0.0 | 0.0 | 1.5 | 79 | 0 |
Folate (mcg) | 58.3 | n/a | 317.8 | 56.1 | 3.7 | 36.5 | 0.0 | 0.5 | 0.0 | 38.2 | 9.1 | 0.0 | 0.0 | 0.0 | 43.7 | 564 | 0 |
Folate, DFE (mcg) | 58.3 | n/a | 317.8 | 56.1 | 3.7 | 36.5 | 0.0 | 0.5 | 0.0 | 38.2 | 9.1 | 0.0 | 0.0 | 0.0 | 43.7 | 564 | 0 |
Folate, food (mcg) | 58.3 | n/a | 317.8 | 56.1 | 3.7 | 36.5 | 0.0 | 0.5 | 0.0 | 38.2 | 9.1 | 0.0 | 0.0 | 0.0 | 43.7 | 564 | 0 |
Folic acid (mcg) | 0.0 | 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 | 0.0 | 0 | 0 |
Fructose (g) | 0.0 | n/a | n/a | 0.1 | n/a | 0.0 | 0.0 | 0.1 | n/a | n/a | 53.8 | n/a | 10.8 | n/a | n/a | 65 | 0 |
Galactose (g) | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
Glucose (dextrose) (g) | 0.0 | n/a | n/a | 0.1 | n/a | 0.2 | 0.0 | 0.1 | n/a | n/a | 50.3 | n/a | 10.0 | n/a | n/a | 61 | 0 |
Glutamic acid (g) | 5.2 | n/a | 7.8 | 6.0 | 0.3 | 1.7 | n/a | 0.0 | 0.0 | 1.9 | 0.3 | n/a | n/a | n/a | 1.2 | 24 | 0 |
Glycine (g) | 1.2 | n/a | 2.0 | 1.8 | 0.1 | 0.5 | n/a | 0.0 | 0.0 | 0.6 | 0.1 | n/a | n/a | n/a | 0.3 | 7 | 0 |
Histidine (g) | 0.5 | n/a | 0.9 | 0.8 | 0.0 | 0.2 | n/a | 0.0 | 0.0 | 0.2 | 0.1 | n/a | n/a | n/a | 0.1 | 3 | 0 |
Hydroxyproline | n/a | n/a | n/a | n/a | n/a | 0.1 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
Iron (mg) | 7.7 | n/a | 7.4 | 8.5 | 0.9 | 2.4 | 0.1 | 0.6 | 0.0 | 9.2 | 3.4 | 0.0 | 4.0 | 0.0 | 1.6 | 46 | 0 |
Isoleucine (g) | 0.9 | n/a | 1.6 | 1.2 | 0.1 | 0.4 | n/a | 0.0 | 0.0 | 0.5 | 0.1 | n/a | n/a | n/a | 0.3 | 5 | 0 |
Lactose (g) | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
Leucine (g) | 1.8 | n/a | 2.3 | 2.3 | 0.1 | 0.5 | n/a | 0.0 | 0.0 | 0.8 | 0.2 | n/a | n/a | n/a | 0.5 | 8 | 0 |
Lysine (g) | 1.2 | n/a | 1.3 | 1.2 | 0.1 | 0.4 | n/a | 0.0 | 0.0 | 0.6 | 0.2 | n/a | n/a | n/a | 0.3 | 5 | 0 |
Magnesium (mg) | 251.5 | n/a | 455.0 | 572.8 | 23.3 | 164.6 | 0.0 | 4.7 | 0.1 | 338.1 | 58.0 | 0.6 | 203.9 | 0.0 | 60.8 | 2,133 | 0 |
Maltose (g) | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
Manganese (mg) | 6.6 | n/a | 2.7 | 4.4 | 1.2 | 1.0 | 0.0 | 1.4 | 0.0 | 2.4 | 0.5 | 0.0 | 1.3 | 0.0 | 0.5 | 22 | 0 |
Methionine (g) | 0.4 | n/a | 0.7 | 0.6 | 0.0 | 0.2 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | n/a | n/a | n/a | 0.1 | 2 | 0 |
Monounsaturated Fat (g) | 3.6 | n/a | 25.9 | 15.7 | 0.7 | 3.2 | 0.0 | 0.0 | 0.0 | 29.3 | 0.1 | 0.0 | 0.0 | 103.5 | 1.0 | 183 | 0 |
Niacin (mg) | 2.1 | n/a | 11.7 | 4.8 | 0.2 | 1.3 | 0.0 | 0.1 | 0.0 | 1.3 | 1.4 | 0.0 | 0.8 | 0.0 | 1.2 | 25 | 0 |
Pantothenic acid (mg) | 2.0 | n/a | 1.6 | 0.7 | 0.3 | 0.4 | 0.0 | 0.0 | 0.0 | 0.3 | 0.2 | 0.0 | 0.7 | 0.0 | 0.9 | 7 | 0 |
Phenylalanine (g) | 1.2 | n/a | 1.6 | 1.7 | 0.1 | 0.4 | n/a | 0.0 | 0.0 | 0.6 | 0.1 | n/a | n/a | n/a | 0.3 | 6 | 0 |
Phosphorus (mg) | 747.2 | n/a | 924.0 | 1,192.9 | 49.8 | 269.6 | 0.0 | 5.0 | 0.0 | 388.1 | 183.1 | 0.0 | 26.1 | 0.0 | 126.4 | 3,912 | 0 |
Phytosterols | n/a | n/a | 747.6 | n/a | n/a | n/a | n/a | 2.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 750 | 0 |
Polyunsaturated Fat (g) | 4.2 | n/a | 32.4 | 20.3 | 0.2 | 12.1 | 0.0 | 0.0 | 0.0 | 2.8 | 0.1 | 0.0 | 0.0 | 46.0 | 2.3 | 120 | 0 |
Potassium (mg) | 659.7 | n/a | 903.0 | 782.7 | 156.7 | 341.5 | 4.0 | 33.6 | 1.1 | 1,073.1 | 1,357.6 | 0.6 | 1,233.4 | 0.0 | 286.7 | 6,834 | 0 |
Proline (g) | 0.8 | n/a | 1.7 | 1.3 | 0.1 | 0.3 | n/a | 0.0 | 0.0 | 0.5 | 0.5 | n/a | n/a | n/a | 0.4 | 6 | 0 |
Protein (g) | 24.0 | n/a | 29.1 | 29.2 | 1.3 | 7.7 | 0.0 | 0.3 | 0.0 | 12.3 | 5.6 | 0.0 | 0.0 | 0.0 | 7.9 | 117 | 0 |
Retinol (mcg) | 0.0 | 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 | 0.0 | 0 | 0 |
Riboflavin (mg) | 0.3 | n/a | 0.5 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.3 | 0.2 | 0.0 | 0.0 | 0.0 | 0.2 | 2 | 0 |
Saturated Fat (g) | 2.0 | n/a | 6.2 | 8.4 | 14.6 | 1.5 | 0.0 | 0.0 | 0.0 | 52.2 | 0.1 | 0.0 | 0.0 | 12.0 | 0.5 | 98 | 0 |
Selenium (mcg) | 52.7 | n/a | 74.2 | 9.1 | 7.8 | 10.7 | 1.2 | 0.2 | 0.0 | 12.3 | 1.1 | 0.0 | 15.0 | 0.0 | 11.7 | 196 | 0 |
Serine (g) | 1.3 | n/a | 1.5 | 1.6 | 0.1 | 0.4 | n/a | 0.0 | 0.0 | 0.5 | 0.1 | n/a | n/a | n/a | 0.3 | 6 | 0 |
Sodium (mg) | 10.9 | n/a | 12.6 | 6.8 | 121.8 | 12.6 | 2.0 | 0.8 | 5,232.3 | 32.3 | 19.9 | 1.8 | 31.2 | 0.0 | 123.9 | 5,609 | 0 |
Starch (g) | 105.6 | n/a | n/a | 1.4 | n/a | n/a | n/a | n/a | n/a | n/a | 4.9 | n/a | n/a | n/a | n/a | 112 | 0 |
Stigmasterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 4.9 | n/a | 5 | 0 |
Sucrose (g) | 1.8 | n/a | 3.5 | 1.1 | n/a | 0.5 | 199.6 | 0.0 | n/a | n/a | 0.8 | n/a | 24.8 | n/a | n/a | 232 | 0 |
Sugar (g) | 1.8 | n/a | 3.7 | 1.4 | 20.1 | 0.7 | 199.6 | 0.2 | 0.0 | 160.2 | 107.3 | 0.0 | 46.8 | 0.0 | 9.7 | 551 | 0 |
Theobromine (mg) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1,428.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1,429 | 0 |
Thiamin (mg) | 0.8 | n/a | 2.1 | 0.3 | 0.0 | 0.7 | 0.0 | 0.0 | 0.0 | 0.2 | 0.2 | 0.0 | 0.0 | 0.0 | 0.1 | 4 | 0 |
Threonine (g) | 0.7 | n/a | 1.3 | 1.0 | 0.0 | 0.3 | n/a | 0.0 | 0.0 | 0.5 | 0.1 | n/a | n/a | n/a | 0.3 | 4 | 0 |
Tocopherol, alpha (mg) | 0.8 | n/a | 49.2 | 2.1 | 0.2 | 0.1 | 0.0 | 0.2 | 0.0 | 0.8 | 0.2 | 0.0 | 0.0 | 28.5 | 0.3 | 82 | 0 |
Tocopherol, beta (mg) | 0.1 | n/a | 1.7 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 2 | 0 |
Tocopherol, delta (mg) | 0.0 | n/a | 0.0 | 0.4 | n/a | 0.1 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 1.6 | n/a | 2 | 0 |
Tocopherol, gamma (mg) | 0.2 | n/a | 0.5 | 34.0 | n/a | 8.4 | n/a | 0.8 | n/a | n/a | 0.1 | n/a | n/a | 44.7 | n/a | 89 | 0 |
Total Fat (g) | 11.9 | n/a | 72.0 | 47.5 | 16.5 | 17.7 | 0.0 | 0.1 | 0.0 | 88.2 | 0.8 | 0.0 | 0.1 | 163.5 | 4.3 | 423 | 0 |
Trans-monoenoic Fat | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
TransFatty acids | n/a | n/a | n/a | 0.1 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.6 | 0.0 | 1 | 0 |
Tryptophan (g) | 0.3 | n/a | 0.5 | 0.6 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 0.2 | 0.1 | n/a | n/a | n/a | 0.1 | 2 | 0 |
Tyrosine (g) | 0.7 | n/a | 0.9 | 1.1 | 0.0 | 0.2 | n/a | 0.0 | 0.0 | 0.5 | 0.0 | n/a | n/a | n/a | 0.2 | 4 | 0 |
Valine (g) | 1.3 | n/a | 1.8 | 1.5 | 0.1 | 0.5 | n/a | 0.0 | 0.0 | 0.7 | 0.2 | n/a | n/a | n/a | 0.3 | 6 | 0 |
Vitamin A, IU (IU) | 0.0 | n/a | 70.0 | 15.5 | 0.0 | 0.0 | 0.0 | 23.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 7.3 | 116 | 0 |
Vitamin A, RAE (mcg) | 0.0 | n/a | 4.2 | 1.0 | 0.0 | 0.0 | 0.0 | 1.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 6 | 0 |
Vitamin B-12 (mcg) | 0.0 | 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 | 0.0 | 0 | 0 |
Vitamin B-6 (mg) | 0.2 | n/a | 1.9 | 0.1 | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | 0.1 | 0.3 | 0.0 | 0.6 | 0.0 | 0.2 | 4 | 0 |
Vitamin C (mg) | 0.0 | n/a | 2.0 | 1.8 | 0.3 | 0.3 | 0.0 | 0.3 | 0.0 | 0.0 | 4.2 | 0.0 | 0.0 | 0.0 | 0.0 | 9 | 0 |
Vitamin D (IU) | 0.0 | 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 | 0.0 | 0 | 0 |
Water (g) | 19.8 | n/a | 6.6 | 5.1 | 5.8 | 2.9 | 0.0 | 0.8 | 0.0 | 2.1 | 28.0 | 59.2 | 18.4 | 0.0 | 214.0 | 363 | 0 |
Zinc (mg) | 6.6 | n/a | 7.0 | 7.6 | 0.8 | 1.8 | 0.0 | 0.1 | 0.0 | 4.8 | 0.4 | 0.0 | 0.2 | 0.0 | 0.3 | 30 | 0 |
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.