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.
|
1 cup (120g) whole wheat flour |
2/3 cup (80g) oat flour |
1/3 cup (27g) rolled oats |
2 teaspoons (9g) baking powder |
2 teaspoons (9g) baking soda |
1/4 teaspoon (2g) sea salt |
1 tablespoon (8g) ground cinnamon |
1/4 teaspoon (1g) nutmeg |
1/4 teaspoon (1g) allspice |
1/3 cup (56g) chocolate chips |
1/2 cup (100g) unbleached cane sugar |
1/3 cup (39g) walnuts |
2/3 cup (0g) kefir |
3 (354g) bananas |
Total | 1 serving | |
| Alanine (g) | 0.6 | 0.6 | 0.2 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.1 | n/a | 0.3 | n/a | 0.1 | 2 | 0 |
| Alcohol (g) | 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 |
| Arginine (g) | 0.8 | 0.7 | 0.2 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.1 | n/a | 0.9 | n/a | 0.2 | 3 | 0 |
| Ash (g) | 1.9 | 2.0 | 0.5 | 6.6 | 3.4 | 1.5 | 0.3 | 0.0 | 0.0 | 0.7 | 0.0 | 0.7 | n/a | 2.9 | 20 | 3 |
| Aspartic acid (g) | 0.9 | 0.9 | 0.3 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.2 | n/a | 0.7 | n/a | 0.4 | 3 | 1 |
| Beta-sitosterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 24.9 | n/a | n/a | 25 | 4 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 34.7 | 0.0 | 0.0 | n/a | 0.0 | 35 | 6 |
| Calcium (mg) | 40.8 | 32.8 | 14.0 | 677.5 | 0.0 | 0.4 | 78.2 | 1.1 | 3.3 | 17.9 | 1.0 | 38.2 | n/a | 17.7 | 923 | 154 |
| Calories | 408.0 | 268.1 | 102.2 | 4.7 | 0.0 | 0.0 | 19.3 | 3.1 | 1.3 | 268.5 | 387.0 | 254.8 | n/a | 315.1 | 2,032 | 339 |
| Calories (kj) | 1,708.8 | 1,122.2 | 427.8 | 19.6 | 0.0 | 0.0 | 80.7 | 12.9 | 5.5 | 1,123.4 | 1,618.0 | 1,066.8 | n/a | 1,313.3 | 8,499 | 1,416 |
| Campesterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 2.7 | n/a | n/a | 3 | 0 |
| Carbohydrates (g) | 86.4 | 56.5 | 18.3 | 2.2 | 0.0 | 0.0 | 6.3 | 0.3 | 0.4 | 35.7 | 100.0 | 5.3 | n/a | 80.9 | 392 | 65 |
| Cholesterol (mg) | 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 |
| Copper (mg) | 0.5 | 0.4 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 0.0 | 0.6 | n/a | 0.3 | 2 | 0 |
| Cystine (g) | 0.3 | 0.2 | 0.1 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.1 | n/a | 0.0 | 1 | 0 |
| Dietary Fiber (g) | 12.8 | 8.0 | 2.7 | 0.0 | 0.0 | 0.0 | 4.1 | 0.1 | 0.1 | 3.3 | 0.0 | 2.6 | n/a | 9.2 | 43 | 7 |
| Folate (mcg) | 52.8 | 43.2 | 8.6 | 0.0 | 0.0 | 0.0 | 0.5 | 0.4 | 0.2 | 7.3 | 0.0 | 38.2 | n/a | 70.8 | 222 | 37 |
| Folate, DFE (mcg) | 52.8 | 43.2 | 8.6 | 0.0 | 0.0 | 0.0 | 0.5 | 0.4 | 0.2 | 7.3 | 0.0 | 38.2 | n/a | 70.8 | 222 | 37 |
| Folate, food (mcg) | 52.8 | 43.2 | 8.6 | 0.0 | 0.0 | 0.0 | 0.5 | 0.4 | 0.2 | 7.3 | 0.0 | 38.2 | n/a | 70.8 | 222 | 37 |
| 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 | 0.0 | n/a | 0.0 | 0 | 0 |
| Fructose (g) | 0.1 | n/a | 0.0 | n/a | n/a | n/a | 0.1 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 17.2 | 17 | 3 |
| Galactose | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0 | 0 |
| Glucose (dextrose) (g) | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.1 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 17.6 | 18 | 3 |
| Glutamic acid (g) | 5.2 | 1.6 | 0.8 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.4 | n/a | 1.1 | n/a | 0.5 | 10 | 2 |
| Glycine (g) | 0.7 | 0.8 | 0.2 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.1 | n/a | 0.3 | n/a | 0.1 | 2 | 0 |
| Histidine (g) | 0.4 | 0.2 | 0.1 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.2 | n/a | 0.3 | 1 | 0 |
| Hydroxyproline | 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 |
| Iron (mg) | 4.3 | 3.2 | 1.1 | 1.0 | 0.0 | 0.0 | 0.6 | 0.0 | 0.0 | 1.8 | 0.1 | 1.1 | n/a | 0.9 | 14 | 2 |
| Isoleucine (g) | 0.5 | 0.4 | 0.1 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.1 | n/a | 0.2 | n/a | 0.1 | 1 | 0 |
| Lactose | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Leucine (g) | 1.1 | 0.6 | 0.3 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.1 | n/a | 0.5 | n/a | 0.2 | 3 | 0 |
| Lysine (g) | 0.4 | 0.5 | 0.2 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.1 | n/a | 0.2 | n/a | 0.2 | 2 | 0 |
| Magnesium (mg) | 164.4 | 200.9 | 37.2 | 3.6 | 0.0 | 0.0 | 4.7 | 1.1 | 0.7 | 64.3 | 0.0 | 61.6 | n/a | 95.6 | 634 | 106 |
| Maltose | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Manganese (mg) | 4.9 | 1.6 | 1.0 | 0.0 | 0.0 | 0.0 | 1.4 | 0.0 | 0.0 | 0.4 | 0.0 | 1.3 | n/a | 1.0 | 12 | 2 |
| Methionine (g) | 0.3 | 0.1 | 0.1 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.1 | n/a | 0.0 | 1 | 0 |
| Monounsaturated Fat (g) | 0.3 | 0.8 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 5.6 | 0.0 | 3.5 | n/a | 0.1 | 11 | 2 |
| Niacin (mg) | 5.9 | 4.9 | 0.3 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.2 | 0.0 | 0.4 | n/a | 2.4 | 14 | 2 |
| Pantothenic acid (mg) | 0.7 | 0.4 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.1 | 0.0 | 0.2 | n/a | 1.2 | 3 | 0 |
| Phenylalanine (g) | 0.8 | 0.4 | 0.2 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.1 | n/a | 0.3 | n/a | 0.2 | 2 | 0 |
| Phosphorus (mg) | 428.4 | 269.7 | 110.6 | 912.5 | 0.0 | 0.0 | 5.0 | 1.2 | 0.6 | 73.8 | 0.0 | 134.8 | n/a | 77.9 | 2,015 | 336 |
| Phytosterols | n/a | n/a | n/a | n/a | n/a | 0.0 | 2.0 | 0.4 | 0.3 | n/a | n/a | 28.1 | n/a | 56.6 | 87 | 15 |
| Polyunsaturated Fat (g) | 1.4 | 0.8 | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.5 | 0.0 | 18.4 | n/a | 0.3 | 22 | 4 |
| Potassium (mg) | 435.6 | 461.8 | 97.6 | 0.5 | 0.0 | 0.1 | 33.6 | 2.1 | 5.2 | 204.2 | 2.0 | 171.8 | n/a | 1,267.3 | 2,682 | 447 |
| Proline (g) | 2.5 | 0.4 | 0.1 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.1 | n/a | 0.3 | n/a | 0.1 | 4 | 1 |
| Protein (g) | 15.9 | 10.1 | 3.5 | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | 2.3 | 0.0 | 5.9 | n/a | 3.9 | 42 | 7 |
| Retinol (mcg) | 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 |
| Riboflavin (mg) | 0.2 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | n/a | 0.3 | 1 | 0 |
| Saturated Fat (g) | 0.5 | 0.5 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 9.9 | 0.0 | 2.4 | n/a | 0.4 | 14 | 2 |
| Selenium (mcg) | 74.2 | 4.6 | 7.8 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 2.3 | 0.6 | 1.9 | n/a | 3.5 | 95 | 16 |
| Serine (g) | 0.7 | 0.5 | 0.2 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.1 | n/a | 0.4 | n/a | 0.1 | 2 | 0 |
| Sodium (mg) | 2.4 | 8.8 | 1.6 | 726.2 | 2,517.1 | 581.4 | 0.8 | 0.1 | 0.4 | 6.2 | 1.0 | 0.8 | n/a | 3.5 | 3,850 | 642 |
| Starch (g) | 69.3 | n/a | 15.6 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 19.0 | 104 | 17 |
| Stigmasterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.4 | n/a | n/a | 0 | 0 |
| Sucrose (g) | 0.4 | 1.4 | 0.3 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 99.8 | 0.9 | n/a | 8.5 | 111 | 19 |
| Sugar (g) | 0.5 | 2.1 | 0.3 | 0.0 | 0.0 | 0.0 | 0.2 | 0.2 | n/a | 30.5 | 99.8 | 1.0 | n/a | 43.3 | 178 | 30 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 271.9 | 0.0 | 0.0 | n/a | 0.0 | 272 | 45 |
| Thiamin (mg) | 0.6 | 0.3 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.1 | 1 | 0 |
| Threonine (g) | 0.4 | 0.4 | 0.1 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.1 | n/a | 0.2 | n/a | 0.1 | 1 | 0 |
| Tocopherol, alpha (mg) | 0.9 | 0.3 | 0.1 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | n/a | 0.1 | 0.0 | 0.3 | n/a | 0.4 | 2 | 0 |
| Tocopherol, beta (mg) | 0.3 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.1 | n/a | 0.0 | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | 0.4 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.7 | n/a | 0.0 | 1 | 0 |
| Tocopherol, gamma (mg) | 2.3 | 5.7 | 0.0 | n/a | n/a | n/a | 0.8 | 0.0 | n/a | n/a | n/a | 8.1 | n/a | 0.1 | 17 | 3 |
| Total Fat (g) | 3.0 | 2.5 | 1.8 | 0.0 | 0.0 | 0.0 | 0.1 | 0.2 | 0.0 | 16.8 | 0.0 | 25.4 | n/a | 1.2 | 51 | 8 |
| Trans-monoenoic Fat | 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 |
| TransFatty acids | 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 |
| Tryptophan (g) | 0.2 | 0.1 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.1 | n/a | 0.0 | 1 | 0 |
| Tyrosine (g) | 0.3 | 0.2 | 0.1 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.1 | n/a | 0.2 | n/a | 0.0 | 1 | 0 |
| Valine (g) | 0.7 | 0.5 | 0.2 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.1 | n/a | 0.3 | n/a | 0.2 | 2 | 0 |
| Vitamin A, IU (IU) | 10.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 23.0 | 0.6 | 2.7 | 0.0 | 0.0 | 7.8 | n/a | 226.6 | 271 | 45 |
| Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.2 | 0.0 | 0.1 | 0.0 | 0.0 | 0.4 | n/a | 10.6 | 12 | 2 |
| Vitamin B-12 (mcg) | 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 |
| Vitamin B-6 (mg) | 0.5 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | n/a | 1.3 | 3 | 0 |
| Vitamin C (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | 0.2 | 0.0 | 0.0 | 0.5 | n/a | 30.8 | 32 | 5 |
| Vitamin D (IU) | 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 |
| Water (g) | 12.9 | 8.9 | 2.9 | 0.4 | 0.0 | 0.0 | 0.8 | 0.0 | 0.0 | 0.4 | 0.0 | 1.6 | n/a | 265.2 | 293 | 49 |
| Zinc (mg) | 3.1 | 2.5 | 1.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.9 | 0.0 | 1.2 | n/a | 0.5 | 9 | 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.