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.
|
1/2 cup (0g) sugar-free maple syrup |
2 (66g) egg whites |
1/8 cup (30g) water |
2 tablespoons (54g) strawberry jam |
4 tablespoons (64g) peanut butter |
3 tablespoons (0g) vital wheat gluten |
1/3 cup (0g) protein powder |
2 tablespoons (26g) Splenda brown sugar blend |
1 tablespoon (8g) cinnamon |
1 teaspoon (2g) nutmeg |
1 dash (0g) dried ginger |
1/4 teaspoon (2g) salt |
1/2 cup (78g) steel cut oats |
1/4 cup (32g) pepitas |
1/4 cup (23g) sliced almonds |
1/4 cup (34g) nuts |
1/2 cup (58g) wheat germ |
1 1/2 cups (104g) Kashi Golean cereal |
6 ounces (176g) dried fruit |
1 to taste (0g) cooking spray |
Total | 1 serving | |
| Alanine | n/a | 0.5 | n/a | 0.0 | 0.6 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.7 | 0.5 | 0.2 | 0.3 | 0.8 | n/a | n/a | n/a | 4 | 0 |
| Alcohol | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Arginine | n/a | 0.4 | n/a | 0.0 | 1.7 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.9 | 1.7 | 0.6 | 0.8 | 1.1 | n/a | n/a | n/a | 7 | 1 |
| Ash | n/a | 0.4 | 0.0 | 0.1 | 2.0 | n/a | n/a | 0.1 | 0.3 | 0.1 | 0.0 | 1.5 | 1.3 | 1.5 | 0.7 | 1.4 | 2.4 | 12.5 | 3.2 | n/a | 28 | 2 |
| Aspartic acid | n/a | 0.8 | n/a | 0.1 | 1.9 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 1.1 | 1.0 | 0.7 | 0.7 | 1.2 | n/a | n/a | n/a | 7 | 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 | n/a | n/a | n/a | 30.4 | n/a | n/a | n/a | n/a | n/a | 30 | 3 |
| Caffeine | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Calcium | n/a | 4.6 | 0.9 | 10.8 | 27.5 | n/a | n/a | 16.3 | 78.2 | 4.3 | 0.1 | 0.4 | 42.1 | 14.8 | 60.7 | 24.0 | 22.4 | 145.6 | 66.8 | n/a | 519 | 43 |
| Calories | n/a | 34.3 | 0.0 | 149.9 | 376.3 | n/a | n/a | 100.1 | 19.3 | 12.3 | 0.3 | 0.0 | 303.4 | 180.3 | 132.3 | 203.4 | 207.0 | 295.4 | 427.2 | n/a | 2,441 | 203 |
| Calories (kj) | n/a | 142.6 | 0.0 | 627.1 | 1,575.7 | n/a | n/a | 419.3 | 80.7 | 51.5 | 1.2 | 0.0 | 1,269.8 | 754.3 | 553.8 | 851.1 | 866.0 | 1,235.5 | 1,787.9 | n/a | 10,217 | 851 |
| 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 | n/a | 1.2 | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Carbohydrates | n/a | 0.5 | 0.0 | 37.1 | 12.5 | n/a | n/a | 25.1 | 6.3 | 1.2 | 0.1 | 0.0 | 51.7 | 3.5 | 5.0 | 8.7 | 29.8 | 60.3 | 112.6 | n/a | 354 | 30 |
| Cholesterol | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 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 |
| Copper | n/a | 0.0 | 0.0 | 0.1 | 0.3 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.5 | 0.4 | 0.2 | 0.4 | 0.5 | 0.9 | 0.7 | n/a | 4 | 0 |
| Cystine | n/a | 0.2 | n/a | 0.0 | 0.1 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.3 | 0.1 | 0.0 | 0.1 | 0.3 | n/a | n/a | n/a | 1 | 0 |
| Dietary Fiber | n/a | 0.0 | 0.0 | 0.6 | 3.8 | n/a | n/a | n/a | 4.1 | 0.5 | 0.0 | 0.0 | 8.3 | 1.9 | 2.8 | 3.1 | 7.6 | 20.4 | 13.7 | n/a | 67 | 6 |
| Folate | n/a | 2.6 | 0.0 | 5.9 | 47.4 | n/a | n/a | n/a | 0.5 | 1.8 | 0.0 | 0.0 | 43.7 | 18.7 | 11.5 | 17.1 | 161.6 | 44.7 | 7.0 | n/a | 363 | 30 |
| Folate, DFE | n/a | 2.6 | 0.0 | 5.9 | 47.4 | n/a | n/a | n/a | 0.5 | 1.8 | 0.0 | 0.0 | 43.7 | 18.7 | 11.5 | 17.1 | 161.6 | 44.7 | 7.0 | n/a | 363 | 30 |
| Folate, food | n/a | 2.6 | 0.0 | 5.9 | 47.4 | n/a | n/a | n/a | 0.5 | 1.8 | 0.0 | 0.0 | 43.7 | 18.7 | 11.5 | 17.1 | 161.6 | 44.7 | 7.0 | n/a | 363 | 30 |
| Folic acid | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 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 |
| Fructose | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.1 | 0.1 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Galactose | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | 0.2 | n/a | n/a | 0.3 | n/a | n/a | 0.2 | 0.1 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Glutamic acid | n/a | 1.0 | n/a | 0.1 | 3.2 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 2.9 | 2.0 | 1.6 | 1.5 | 2.3 | n/a | n/a | n/a | 15 | 1 |
| Glycine | n/a | 0.3 | n/a | 0.0 | 0.9 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.7 | 0.6 | 0.3 | 0.4 | 0.8 | n/a | n/a | n/a | 4 | 0 |
| Histidine | n/a | 0.2 | n/a | 0.0 | 0.4 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.3 | 0.3 | 0.1 | 0.2 | 0.4 | n/a | n/a | n/a | 2 | 0 |
| Hydroxyproline | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Iron | n/a | 0.1 | 0.0 | 0.3 | 1.2 | n/a | n/a | 0.4 | 0.6 | 0.1 | 0.0 | 0.0 | 3.7 | 2.8 | 0.9 | 1.3 | 3.6 | 5.2 | 4.8 | n/a | 25 | 2 |
| Isoleucine | n/a | 0.4 | n/a | 0.0 | 0.4 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.5 | 0.4 | 0.2 | 0.3 | 0.5 | n/a | n/a | n/a | 3 | 0 |
| Lactose | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Leucine | n/a | 0.7 | n/a | 0.0 | 1.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 1.0 | 0.8 | 0.3 | 0.5 | 0.9 | n/a | n/a | n/a | 5 | 0 |
| Lysine | n/a | 0.5 | n/a | 0.0 | 0.4 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.5 | 0.4 | 0.1 | 0.2 | 0.8 | n/a | n/a | n/a | 3 | 0 |
| Magnesium | n/a | 7.3 | 0.3 | 2.2 | 98.6 | n/a | n/a | 2.6 | 4.7 | 4.3 | 0.2 | 0.0 | 138.1 | 190.9 | 61.6 | 77.1 | 137.4 | 168.5 | 68.6 | n/a | 962 | 80 |
| Maltose | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Manganese | n/a | 0.0 | 0.0 | 0.0 | 0.9 | n/a | n/a | 0.0 | 1.4 | 0.1 | 0.0 | 0.0 | 3.8 | 1.5 | 0.5 | 0.7 | 7.6 | 3.3 | 0.4 | n/a | 20 | 2 |
| Methionine | n/a | 0.3 | n/a | 0.0 | 0.2 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.2 | 0.2 | 0.0 | 0.1 | 0.3 | n/a | n/a | n/a | 1 | 0 |
| Monounsaturated Fat | n/a | 0.0 | 0.0 | 0.0 | 15.5 | n/a | n/a | n/a | 0.0 | 0.1 | 0.0 | 0.0 | 1.7 | 5.2 | 7.1 | 10.8 | 0.8 | 0.4 | 0.4 | n/a | 42 | 4 |
| Niacin | n/a | 0.1 | 0.0 | 0.0 | 8.6 | n/a | n/a | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.7 | 1.6 | 0.8 | 1.6 | 3.9 | 0.4 | 3.4 | n/a | 21 | 2 |
| Pantothenic acid | n/a | 0.1 | 0.0 | 0.0 | 0.7 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 1.1 | 0.2 | 0.1 | 0.4 | 1.3 | n/a | 0.8 | n/a | 5 | 0 |
| Phenylalanine | n/a | 0.5 | n/a | 0.0 | 0.8 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.7 | 0.6 | 0.3 | 0.3 | 0.5 | n/a | n/a | n/a | 4 | 0 |
| Phosphorus | n/a | 9.9 | 0.0 | 10.2 | 229.1 | n/a | n/a | 0.5 | 5.0 | 5.0 | 0.1 | 0.0 | 407.9 | 397.6 | 111.3 | 149.0 | 484.2 | 494.0 | 135.4 | n/a | 2,439 | 203 |
| Phytosterols | n/a | n/a | n/a | 6.5 | 65.3 | n/a | n/a | n/a | 2.0 | 1.5 | 0.1 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 75 | 6 |
| Polyunsaturated Fat | n/a | 0.0 | 0.0 | 0.0 | 9.1 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 2.0 | 6.8 | 2.8 | 3.7 | 3.5 | 1.1 | 0.2 | n/a | 29 | 2 |
| Potassium | n/a | 107.6 | 0.3 | 41.5 | 415.4 | n/a | n/a | 33.5 | 33.6 | 8.2 | 1.2 | 0.1 | 334.6 | 260.9 | 162.2 | 204.5 | 512.9 | 963.0 | 1,399.4 | n/a | 4,479 | 373 |
| Proline | n/a | 0.3 | n/a | 0.0 | 0.9 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.7 | 0.4 | 0.2 | 0.3 | 0.7 | n/a | n/a | n/a | 4 | 0 |
| Protein | n/a | 7.2 | 0.0 | 0.2 | 16.1 | n/a | n/a | 0.0 | 0.3 | 0.1 | 0.0 | 0.0 | 13.2 | 9.7 | 4.9 | 5.9 | 13.3 | 27.1 | 4.3 | n/a | 102 | 9 |
| Retinol | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 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 |
| Riboflavin | n/a | 0.3 | 0.0 | 0.0 | 0.1 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.2 | 0.1 | 0.3 | 0.2 | 0.3 | n/a | 2 | 0 |
| Saturated Fat | n/a | 0.0 | 0.0 | 0.0 | 6.7 | n/a | n/a | n/a | 0.0 | 0.6 | 0.0 | 0.0 | 0.9 | 2.8 | 0.9 | 2.4 | 1.0 | 0.4 | 0.1 | n/a | 16 | 1 |
| Selenium | n/a | 13.2 | 0.0 | 1.1 | 3.6 | n/a | n/a | n/a | 0.2 | 0.0 | 0.0 | 0.0 | n/a | 3.0 | 0.6 | 2.6 | 45.5 | 12.1 | n/a | n/a | 82 | 7 |
| Serine | n/a | 0.5 | n/a | 0.0 | 0.9 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.6 | 0.5 | 0.2 | 0.3 | 0.6 | n/a | n/a | n/a | 4 | 0 |
| Sodium | n/a | 109.6 | 0.9 | 17.3 | 293.8 | n/a | n/a | 2.8 | 0.8 | 0.4 | 0.0 | 581.4 | 1.6 | 2.3 | 0.2 | 229.1 | 6.9 | 171.6 | 31.6 | n/a | 1,450 | 121 |
| Starch | n/a | n/a | n/a | n/a | 3.1 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.5 | 0.2 | n/a | n/a | n/a | n/a | n/a | 4 | 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 | n/a | 0.9 | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Sucrose | n/a | 0.0 | n/a | n/a | 5.6 | n/a | n/a | 11.4 | 0.0 | n/a | 0.0 | n/a | n/a | 0.4 | 0.8 | n/a | n/a | n/a | n/a | n/a | 18 | 2 |
| Sugar | n/a | 0.5 | 0.0 | 26.2 | 5.9 | n/a | n/a | 11.8 | 0.2 | 0.7 | 0.0 | 0.0 | n/a | 0.5 | 0.9 | 1.6 | n/a | 12.5 | n/a | n/a | 61 | 5 |
| Theobromine | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Thiamin | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.6 | 0.1 | 0.0 | 0.1 | 1.1 | 0.5 | 0.1 | n/a | 3 | 0 |
| Threonine | n/a | 0.3 | n/a | 0.0 | 0.3 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.4 | 0.3 | 0.1 | 0.2 | 0.6 | n/a | n/a | n/a | 2 | 0 |
| Tocopherol, alpha | n/a | 0.0 | 0.0 | 0.1 | 5.8 | n/a | n/a | n/a | 0.2 | 0.0 | 0.0 | 0.0 | n/a | 0.7 | 6.0 | 3.7 | n/a | 0.6 | n/a | n/a | 17 | 1 |
| Tocopherol, beta | n/a | n/a | n/a | n/a | 0.2 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.1 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, delta | n/a | n/a | n/a | n/a | 0.4 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.1 | 0.0 | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Tocopherol, gamma | n/a | n/a | n/a | n/a | 6.0 | n/a | n/a | n/a | 0.8 | 0.0 | 0.0 | n/a | n/a | 11.3 | 0.1 | n/a | n/a | n/a | n/a | n/a | 18 | 2 |
| Total Fat | n/a | 0.1 | 0.0 | 0.0 | 32.2 | n/a | n/a | 0.0 | 0.1 | 0.9 | 0.0 | 0.0 | 5.4 | 15.8 | 11.4 | 17.6 | 5.6 | 2.1 | 0.9 | n/a | 92 | 8 |
| Trans-monoenoic Fat | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 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 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Tryptophan | n/a | 0.1 | n/a | 0.0 | 0.1 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.2 | 0.2 | 0.0 | 0.1 | 0.2 | n/a | n/a | n/a | 1 | 0 |
| Tyrosine | n/a | 0.3 | n/a | 0.0 | 0.5 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.4 | 0.4 | 0.1 | 0.2 | 0.4 | n/a | n/a | n/a | 2 | 0 |
| Valine | n/a | 0.5 | n/a | 0.0 | 0.5 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.7 | 0.5 | 0.2 | 0.3 | 0.7 | n/a | n/a | n/a | 3 | 0 |
| Vitamin A, IU | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 23.0 | 2.4 | 0.0 | 0.0 | 0.0 | 5.2 | 0.2 | 1.7 | 0.0 | 100.9 | 4,293.0 | n/a | 4,426 | 369 |
| Vitamin A, RAE | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 1.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | 5.2 | 214.5 | n/a | 221 | 18 |
| Vitamin B-12 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 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 |
| Vitamin B-6 | n/a | 0.0 | 0.0 | 0.0 | 0.3 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 0.7 | 0.6 | 0.3 | n/a | 2 | 0 |
| Vitamin C | n/a | 0.0 | 0.0 | 4.7 | 0.0 | n/a | n/a | n/a | 0.3 | 0.1 | 0.0 | 0.0 | 0.0 | 0.6 | 0.0 | 0.1 | 0.0 | 0.0 | 6.7 | n/a | 13 | 1 |
| Vitamin D | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 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 |
| Water | n/a | 57.8 | 29.6 | 16.4 | 1.2 | n/a | n/a | 0.6 | 0.8 | 0.1 | 0.0 | 0.0 | 6.4 | 1.7 | 1.1 | 0.6 | 6.4 | 2.3 | 54.8 | n/a | 180 | 15 |
| Zinc | n/a | 0.0 | 0.0 | 0.0 | 1.9 | n/a | n/a | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 3.1 | 2.5 | 0.7 | 1.3 | 7.1 | 3.5 | 0.9 | n/a | 21 | 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.