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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1/2 cup (98g) uncooked rice |
200 ml (102g) yellow cornmeal |
200 ml (0g) buckwheat flakes |
100 ml (60g) sesame seeds |
100 ml (70g) flax seeds |
100 ml (58g) sunflower seeds |
400 ml (400g) boiling water |
100 ml (100g) boiling water |
1 tablespoon (14g) olive oil |
2 teaspoons (8g) sugar |
2 teaspoons (12g) sea salt |
2 tablespoons (0g) liquid gravy browner |
50 g (50g) fresh yeast cakes |
100 ml (102g) plain yogurt |
2 cups (0g) gluten-free flour |
Total | 1 serving | |
| Alanine (g) | 0.4 | 0.6 | n/a | 0.6 | 0.6 | 0.7 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.3 | 0.2 | n/a | 3 | 0 |
| Alcohol | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
| Arginine (g) | 0.5 | 0.4 | n/a | 1.6 | 1.3 | 1.4 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.2 | 0.1 | n/a | 6 | 0 |
| Ash (g) | 0.6 | 1.1 | n/a | 2.7 | 2.6 | 1.8 | 0.4 | 0.1 | 0.0 | 0.0 | 12.0 | n/a | 0.9 | 0.7 | n/a | 23 | 2 |
| Aspartic acid (g) | 0.6 | 0.6 | n/a | 1.0 | 1.4 | 1.4 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.4 | 0.3 | n/a | 6 | 0 |
| Caffeine | n/a | 0.0 | n/a | 0.0 | 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) | 8.8 | 6.1 | n/a | 585.0 | 178.2 | 45.5 | 12.0 | 3.0 | 0.1 | 0.1 | 2.9 | n/a | 9.5 | 123.5 | n/a | 975 | 70 |
| Calories | 351.0 | 368.1 | n/a | 343.8 | 373.1 | 340.7 | 0.0 | 0.0 | 119.3 | 32.5 | 0.0 | n/a | 52.5 | 62.3 | n/a | 2,043 | 146 |
| Calories (kj) | 1,468.4 | 1,540.4 | n/a | 1,438.3 | 1,560.8 | 1,426.4 | 0.0 | 0.0 | 499.4 | 135.9 | 0.0 | n/a | 219.5 | 262.4 | n/a | 8,551 | 611 |
| Carbohydrates (g) | 77.4 | 78.2 | n/a | 14.1 | 20.2 | 11.7 | 0.0 | 0.0 | 0.0 | 8.4 | 0.0 | n/a | 9.1 | 4.8 | n/a | 224 | 16 |
| Cholesterol (mg) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 13.3 | n/a | 13 | 1 |
| Copper (mg) | 0.1 | 0.2 | n/a | 2.4 | 0.9 | 1.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | n/a | 5 | 0 |
| Cystine (g) | 0.1 | 0.1 | n/a | 0.2 | 0.2 | 0.3 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.1 | 0.0 | n/a | 1 | 0 |
| Dietary Fiber (g) | 1.4 | 7.4 | n/a | 7.1 | 19.1 | 5.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 4.1 | 0.0 | n/a | 44 | 3 |
| Folate (mcg) | 225.2 | 25.4 | n/a | 58.2 | 60.8 | 132.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 392.5 | 7.1 | n/a | 902 | 64 |
| Folate, DFE (mcg) | 376.4 | 25.4 | n/a | 58.2 | 60.8 | 132.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 392.5 | 7.1 | n/a | 1,053 | 75 |
| Folate, food (mcg) | 8.8 | 25.4 | n/a | 58.2 | 60.8 | 132.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 392.5 | 7.1 | n/a | 685 | 49 |
| Folic acid (mcg) | 216.5 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 216 | 15 |
| Fructose | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Galactose | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | n/a | n/a | n/a | 0.3 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Glutamic acid (g) | 1.3 | 1.6 | n/a | 2.4 | 2.8 | 3.3 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.6 | 0.7 | n/a | 13 | 1 |
| Glycine (g) | 0.3 | 0.3 | n/a | 0.7 | 0.9 | 0.9 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.2 | 0.1 | n/a | 3 | 0 |
| Histidine (g) | 0.2 | 0.3 | n/a | 0.3 | 0.3 | 0.4 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.1 | 0.1 | n/a | 2 | 0 |
| Hydroxyproline | n/a | n/a | n/a | n/a | 0.1 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Iron (mg) | 4.3 | 3.5 | n/a | 8.7 | 4.0 | 3.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 1.6 | 0.1 | n/a | 25 | 2 |
| Isoleucine (g) | 0.3 | 0.3 | n/a | 0.5 | 0.6 | 0.7 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.2 | 0.2 | n/a | 3 | 0 |
| Lactose | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Leucine (g) | 0.5 | 1.0 | n/a | 0.8 | 0.9 | 1.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.3 | 0.4 | n/a | 5 | 0 |
| Lysine (g) | 0.2 | 0.2 | n/a | 0.3 | 0.6 | 0.5 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.3 | 0.3 | n/a | 3 | 0 |
| Magnesium (mg) | 34.1 | 129.1 | n/a | 210.6 | 273.9 | 189.6 | 4.0 | 1.0 | 0.0 | 0.0 | 0.1 | n/a | 20.0 | 12.3 | n/a | 875 | 62 |
| Maltose | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Manganese (mg) | 1.1 | 0.5 | n/a | 1.5 | 1.7 | 1.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | n/a | 6 | 0 |
| Methionine (g) | 0.2 | 0.2 | n/a | 0.4 | 0.3 | 0.3 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.1 | 0.1 | n/a | 1 | 0 |
| Monounsaturated Fat (g) | 0.2 | 1.0 | n/a | 11.3 | 5.3 | 10.8 | 0.0 | 0.0 | 9.8 | 0.0 | 0.0 | n/a | 0.5 | 0.9 | n/a | 40 | 3 |
| Niacin (mg) | 5.0 | 3.7 | n/a | 2.7 | 2.2 | 4.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 6.2 | 0.1 | n/a | 25 | 2 |
| Pantothenic acid (mg) | 1.3 | 0.4 | n/a | 0.0 | 0.7 | 0.7 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 2.5 | 0.4 | n/a | 6 | 0 |
| Phenylalanine (g) | 0.3 | 0.4 | n/a | 0.6 | 0.7 | 0.7 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.2 | 0.2 | n/a | 3 | 0 |
| Phosphorus (mg) | 105.3 | 245.0 | n/a | 377.4 | 448.5 | 385.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 168.0 | 97.0 | n/a | 1,826 | 130 |
| Phytosterols | n/a | n/a | n/a | 428.4 | n/a | 311.5 | n/a | n/a | 29.8 | n/a | 0.0 | n/a | n/a | n/a | n/a | 770 | 55 |
| Polyunsaturated Fat (g) | 0.2 | 1.7 | n/a | 13.1 | 20.1 | 13.5 | 0.0 | 0.0 | 1.4 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | n/a | 50 | 4 |
| Potassium (mg) | 83.9 | 291.8 | n/a | 280.8 | 568.0 | 376.3 | 4.0 | 1.0 | 0.1 | 0.2 | 1.0 | n/a | 300.5 | 158.2 | n/a | 2,066 | 148 |
| Proline (g) | 0.3 | 0.7 | n/a | 0.5 | 0.6 | 0.7 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.2 | 0.4 | n/a | 3 | 0 |
| Protein (g) | 6.4 | 8.3 | n/a | 10.6 | 12.8 | 12.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 4.2 | 3.5 | n/a | 58 | 4 |
| Retinol (mcg) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 27.6 | n/a | 28 | 2 |
| Riboflavin (mg) | 0.0 | 0.2 | n/a | 0.1 | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.6 | 0.1 | n/a | 1 | 0 |
| Saturated Fat (g) | 0.2 | 0.5 | n/a | 4.2 | 2.6 | 2.6 | 0.0 | 0.0 | 1.9 | 0.0 | 0.0 | n/a | 0.1 | 2.1 | n/a | 14 | 1 |
| Selenium (mcg) | 14.7 | 15.8 | n/a | 20.6 | 17.7 | 30.9 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 4.1 | 2.2 | n/a | 106 | 8 |
| Serine (g) | 0.3 | 0.4 | n/a | 0.6 | 0.7 | 0.6 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.2 | 0.2 | n/a | 3 | 0 |
| Sodium (mg) | 1.0 | 35.6 | n/a | 6.6 | 21.0 | 5.3 | 12.0 | 3.0 | 0.3 | 0.1 | 4,651.0 | n/a | 15.0 | 47.0 | n/a | 4,798 | 343 |
| Sucrose | n/a | n/a | n/a | n/a | 0.8 | 1.5 | n/a | n/a | n/a | 8.4 | n/a | n/a | n/a | n/a | n/a | 11 | 1 |
| Sugar | n/a | 0.7 | n/a | 0.2 | 1.1 | 1.5 | 0.0 | 0.0 | 0.0 | 8.4 | 0.0 | n/a | 0.0 | 4.8 | n/a | 17 | 1 |
| Theobromine | n/a | 0.0 | n/a | 0.0 | 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) | 0.6 | 0.4 | n/a | 0.5 | 1.1 | 0.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.9 | 0.0 | n/a | 4 | 0 |
| Threonine (g) | 0.2 | 0.3 | n/a | 0.4 | 0.5 | 0.5 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.2 | 0.1 | n/a | 2 | 0 |
| Tocopherol, alpha (mg) | 0.1 | 0.4 | n/a | 0.2 | 0.2 | 20.5 | 0.0 | 0.0 | 1.9 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | n/a | 23 | 2 |
| Tocopherol, beta | n/a | 0.0 | n/a | n/a | 0.0 | 0.7 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Tocopherol, delta | n/a | 0.0 | n/a | n/a | 0.2 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, gamma | n/a | 1.9 | n/a | n/a | 13.9 | 0.2 | n/a | n/a | 0.1 | n/a | n/a | n/a | n/a | n/a | n/a | 16 | 1 |
| Total Fat (g) | 0.6 | 3.7 | n/a | 29.8 | 29.5 | 30.0 | 0.0 | 0.0 | 13.5 | 0.0 | 0.0 | n/a | 1.0 | 3.3 | n/a | 111 | 8 |
| Tryptophan (g) | 0.1 | 0.1 | n/a | 0.2 | 0.2 | 0.2 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.1 | 0.0 | n/a | 1 | 0 |
| Tyrosine (g) | 0.2 | 0.3 | n/a | 0.4 | 0.3 | 0.4 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.2 | 0.2 | n/a | 2 | 0 |
| Valine (g) | 0.4 | 0.4 | n/a | 0.6 | 0.7 | 0.8 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.3 | 0.3 | n/a | 3 | 0 |
| Vitamin A, IU (IU) | 0.0 | 217.6 | n/a | 5.4 | 0.0 | 29.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 101.1 | n/a | 353 | 25 |
| Vitamin A, RAE (mcg) | 0.0 | 11.2 | n/a | 0.0 | 0.0 | 1.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 27.6 | n/a | 40 | 3 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.4 | n/a | 0 | 0 |
| Vitamin B-6 (mg) | 0.1 | 0.3 | n/a | 0.5 | 0.3 | 0.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.2 | 0.0 | n/a | 2 | 0 |
| Vitamin C (mg) | 0.0 | 0.0 | n/a | 0.0 | 0.4 | 0.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.5 | n/a | 2 | 0 |
| Vitamin D (IU) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 2.0 | n/a | 2 | 0 |
| Water (g) | 12.6 | 10.4 | n/a | 2.8 | 4.9 | 2.8 | 399.9 | 100.0 | 0.0 | 0.0 | 0.0 | n/a | 34.5 | 89.7 | n/a | 658 | 47 |
| Zinc (mg) | 1.1 | 1.9 | n/a | 4.7 | 3.0 | 2.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 5.0 | 0.6 | n/a | 19 | 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.