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 |
1 cup (156g) oats |
1 tablespoon (14g) baking powder |
2 tablespoons (11g) soy flour |
2 tablespoons (16g) powdered milk |
2 tablespoons (14g) wheat germ |
1/2 teaspoon (3g) salt |
1/2 teaspoon (1g) ground nutmeg |
1/2 teaspoon (1g) cinnamon |
1/2 cup (78g) oats |
1/4 cup (35g) sunflower seeds |
1/4 cup (27g) slivered almonds |
1/4 cup (36g) raisins |
4 (200g) eggs |
1 cup (245g) yogurt |
1 teaspoon (4g) vanilla |
1 cup (218g) vegetable oil |
1/4 cup (85g) honey |
Total | 1 serving | |
| Alanine (g) | 0.6 | 1.4 | n/a | 0.2 | 0.1 | 0.2 | 0.0 | n/a | 0.0 | 0.7 | 0.4 | 0.3 | 0.0 | 1.5 | 0.4 | n/a | 0.0 | 0.0 | 6 | 0 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.4 | 0.0 | 0.0 | 1 | 0 |
| Arginine (g) | 0.8 | 1.9 | n/a | 0.3 | 0.2 | 0.3 | 0.0 | n/a | 0.0 | 0.9 | 0.8 | 0.7 | 0.1 | 1.6 | 0.3 | n/a | 0.0 | 0.0 | 8 | 1 |
| Ash (g) | 1.9 | 2.7 | 9.9 | 0.6 | 1.0 | 0.6 | 3.0 | 0.0 | 0.0 | 1.3 | 1.1 | 0.8 | 0.7 | 2.1 | 1.8 | 0.0 | 0.0 | 0.2 | 28 | 2 |
| Aspartic acid (g) | 0.9 | 2.3 | n/a | 0.5 | 0.3 | 0.3 | 0.0 | n/a | 0.0 | 1.1 | 0.9 | 0.8 | 0.0 | 2.7 | 0.7 | n/a | 0.0 | 0.0 | 10 | 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 | 35.6 | n/a | n/a | n/a | n/a | n/a | n/a | 36 | 3 |
| Caffeine (mg) | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Calcium (mg) | 40.8 | 84.2 | 1,016.2 | 20.0 | 145.9 | 5.6 | 0.7 | 2.0 | 13.1 | 42.1 | 27.3 | 71.3 | 18.1 | 112.0 | 296.5 | 0.5 | 0.0 | 5.1 | 1,901 | 158 |
| Calories | 408.0 | 606.8 | 7.0 | 46.6 | 79.4 | 51.8 | 0.0 | 5.8 | 3.2 | 303.4 | 204.4 | 155.3 | 108.4 | 286.0 | 149.5 | 12.1 | 1,927.1 | 257.6 | 4,612 | 384 |
| Calories (kj) | 1,708.8 | 2,539.7 | 29.4 | 195.2 | 332.0 | 216.5 | 0.0 | 24.2 | 13.5 | 1,269.8 | 855.8 | 650.2 | 453.9 | 1,198.0 | 629.7 | 50.6 | 8,063.8 | 1,078.0 | 19,309 | 1,609 |
| Campesterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1.4 | n/a | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Carbohydrates (g) | 86.4 | 103.4 | 3.3 | 3.2 | 6.1 | 7.4 | 0.0 | 0.5 | 1.1 | 51.7 | 7.0 | 5.9 | 28.7 | 1.4 | 11.4 | 0.5 | 0.0 | 69.8 | 388 | 32 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 15.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 744.0 | 31.9 | 0.0 | 0.0 | 0.0 | 791 | 66 |
| Copper (mg) | 0.5 | 1.0 | 0.0 | 0.2 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.5 | 0.6 | 0.3 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 4 | 0 |
| Cystine (g) | 0.3 | 0.6 | n/a | 0.1 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | 0.3 | 0.2 | 0.1 | 0.0 | 0.5 | 0.1 | n/a | 0.0 | 0.0 | 2 | 0 |
| Dietary Fiber (g) | 12.8 | 16.5 | 0.0 | n/a | 0.0 | 1.9 | 0.0 | 0.2 | 0.7 | 8.3 | 3.0 | 3.3 | 1.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 48 | 4 |
| Folate (mcg) | 52.8 | 87.4 | 0.0 | 24.1 | 5.9 | 40.4 | 0.0 | 0.8 | 0.1 | 43.7 | 79.5 | 13.5 | 1.8 | 94.0 | 17.2 | 0.0 | 0.0 | 1.7 | 463 | 39 |
| Folate, DFE (mcg) | 52.8 | 87.4 | 0.0 | 24.1 | 5.9 | 40.4 | 0.0 | 0.8 | 0.1 | 43.7 | 79.5 | 13.5 | 1.8 | 94.0 | 17.2 | 0.0 | 0.0 | 1.7 | 463 | 39 |
| Folate, food (mcg) | 52.8 | 87.4 | 0.0 | 24.1 | 5.9 | 40.4 | 0.0 | 0.8 | 0.1 | 43.7 | 79.5 | 13.5 | 1.8 | 94.0 | 17.2 | 0.0 | 0.0 | 1.7 | 463 | 39 |
| 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 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Fructose (g) | 0.1 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 10.8 | 0.0 | n/a | n/a | n/a | 34.7 | 46 | 4 |
| Galactose | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 2.6 | 3 | 0 |
| Glucose (dextrose) (g) | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 10.1 | 0.7 | n/a | n/a | n/a | 30.3 | 41 | 3 |
| Glutamic acid (g) | 5.2 | 5.8 | n/a | 0.7 | 0.9 | 0.6 | 0.0 | n/a | 0.0 | 2.9 | 2.0 | 1.8 | 0.1 | 3.3 | 1.7 | n/a | 0.0 | 0.0 | 25 | 2 |
| Glycine (g) | 0.7 | 1.3 | n/a | 0.2 | 0.1 | 0.2 | 0.0 | n/a | 0.0 | 0.7 | 0.5 | 0.4 | 0.0 | 0.9 | 0.2 | n/a | 0.0 | 0.0 | 5 | 0 |
| Histidine (g) | 0.4 | 0.6 | n/a | 0.1 | 0.1 | 0.1 | 0.0 | n/a | 0.0 | 0.3 | 0.2 | 0.2 | 0.0 | 0.6 | 0.2 | n/a | 0.0 | 0.0 | 3 | 0 |
| Hydroxyproline | n/a | n/a | 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 | n/a | n/a | 0 | 0 |
| Iron (mg) | 4.3 | 7.4 | 1.6 | 0.6 | 0.1 | 0.9 | 0.0 | 0.0 | 0.1 | 3.7 | 1.8 | 1.0 | 0.7 | 3.5 | 0.1 | 0.0 | 0.0 | 0.4 | 26 | 2 |
| Isoleucine (g) | 0.5 | 1.1 | n/a | 0.2 | 0.3 | 0.1 | 0.0 | n/a | 0.0 | 0.5 | 0.4 | 0.2 | 0.0 | 1.3 | 0.5 | n/a | 0.0 | 0.0 | 5 | 0 |
| Lactose | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Leucine (g) | 1.1 | 2.0 | n/a | 0.3 | 0.4 | 0.2 | 0.0 | n/a | 0.0 | 1.0 | 0.6 | 0.4 | 0.0 | 2.2 | 0.9 | n/a | 0.0 | 0.0 | 9 | 1 |
| Lysine (g) | 0.4 | 1.1 | n/a | 0.2 | 0.3 | 0.2 | 0.0 | n/a | 0.0 | 0.5 | 0.3 | 0.2 | 0.0 | 1.8 | 0.8 | n/a | 0.0 | 0.0 | 6 | 0 |
| Magnesium (mg) | 164.4 | 276.1 | 5.4 | 39.2 | 13.6 | 34.4 | 0.0 | 2.0 | 0.8 | 138.1 | 113.8 | 72.4 | 11.6 | 24.0 | 29.4 | 0.5 | 0.0 | 1.7 | 927 | 77 |
| Maltose | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 1.2 | 1 | 0 |
| Manganese (mg) | 4.9 | 7.7 | 0.0 | 0.2 | 0.0 | 1.9 | 0.0 | 0.0 | 0.2 | 3.8 | 0.7 | 0.6 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | 0.1 | 20 | 2 |
| Methionine (g) | 0.3 | 0.5 | n/a | 0.0 | 0.1 | 0.1 | 0.0 | n/a | 0.0 | 0.2 | 0.2 | 0.0 | 0.0 | 0.8 | 0.2 | n/a | 0.0 | 0.0 | 2 | 0 |
| Monounsaturated Fat (g) | 0.3 | 3.4 | 0.0 | 0.5 | 1.3 | 0.2 | 0.0 | 0.0 | 0.0 | 1.7 | 6.5 | 8.3 | 0.0 | 7.3 | 2.2 | 0.0 | 60.1 | 0.0 | 92 | 8 |
| Niacin (mg) | 5.9 | 1.5 | 0.0 | 0.3 | 0.1 | 1.0 | 0.0 | 0.0 | 0.0 | 0.7 | 2.9 | 0.9 | 0.3 | 0.2 | 0.2 | 0.0 | 0.0 | 0.1 | 14 | 1 |
| Pantothenic acid (mg) | 0.7 | 2.1 | 0.0 | 0.1 | 0.4 | 0.3 | 0.0 | n/a | 0.0 | 1.1 | 0.4 | 0.1 | 0.0 | 3.1 | 1.0 | 0.0 | 0.0 | 0.1 | 9 | 1 |
| Phenylalanine (g) | 0.8 | 1.4 | n/a | 0.2 | 0.2 | 0.1 | 0.0 | n/a | 0.0 | 0.7 | 0.4 | 0.3 | 0.0 | 1.4 | 0.5 | n/a | 0.0 | 0.0 | 6 | 1 |
| Phosphorus (mg) | 428.4 | 815.9 | 1,368.7 | 50.6 | 124.2 | 121.0 | 0.0 | 2.3 | 0.8 | 407.9 | 231.0 | 130.7 | 36.6 | 396.0 | 232.8 | 0.3 | 0.0 | 3.4 | 4,351 | 363 |
| Phytosterols | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.7 | 0.3 | n/a | 186.9 | n/a | n/a | n/a | n/a | n/a | 2,110.2 | n/a | 2,298 | 192 |
| Polyunsaturated Fat (g) | 1.4 | 4.0 | 0.0 | 1.3 | 0.1 | 0.9 | 0.0 | 0.0 | 0.0 | 2.0 | 8.1 | 3.3 | 0.0 | 3.8 | 0.2 | 0.0 | 119.2 | 0.0 | 144 | 12 |
| Potassium (mg) | 435.6 | 669.2 | 0.7 | 216.9 | 212.8 | 128.2 | 0.2 | 3.9 | 5.6 | 334.6 | 225.8 | 190.4 | 271.5 | 276.0 | 379.8 | 6.2 | 0.0 | 44.1 | 3,401 | 283 |
| Proline (g) | 2.5 | 1.5 | n/a | 0.2 | 0.4 | 0.2 | 0.0 | n/a | 0.0 | 0.7 | 0.4 | 0.3 | 0.1 | 1.0 | 1.0 | n/a | 0.0 | 0.1 | 8 | 1 |
| Protein (g) | 15.9 | 26.3 | 0.0 | 4.0 | 4.2 | 3.3 | 0.0 | 0.1 | 0.1 | 13.2 | 7.3 | 5.7 | 1.1 | 25.1 | 8.5 | 0.0 | 0.0 | 0.3 | 115 | 10 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 40.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 320.0 | 66.2 | 0.0 | 0.0 | 0.0 | 427 | 36 |
| Riboflavin (mg) | 0.2 | 0.2 | 0.0 | 0.1 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.3 | 0.0 | 0.9 | 0.3 | 0.0 | 0.0 | 0.0 | 3 | 0 |
| Saturated Fat (g) | 0.5 | 1.9 | 0.0 | 0.3 | 2.7 | 0.2 | 0.0 | 0.3 | 0.0 | 0.9 | 1.6 | 1.0 | 0.0 | 6.3 | 5.1 | 0.0 | 28.2 | 0.0 | 49 | 4 |
| Selenium (mcg) | 74.2 | n/a | 0.0 | 0.8 | 2.6 | 11.4 | 0.0 | 0.0 | 0.0 | n/a | 18.6 | 0.7 | 0.2 | 61.4 | 5.4 | 0.0 | 0.0 | 0.7 | 176 | 15 |
| Serine (g) | 0.7 | 1.2 | n/a | 0.2 | 0.2 | 0.2 | 0.0 | n/a | 0.0 | 0.6 | 0.4 | 0.3 | 0.0 | 1.9 | 0.5 | n/a | 0.0 | 0.0 | 6 | 1 |
| Sodium (mg) | 2.4 | 3.1 | 1,089.2 | 1.3 | 59.4 | 1.7 | 1,162.7 | 0.2 | 0.1 | 1.6 | 3.2 | 0.3 | 4.0 | 284.0 | 112.7 | 0.4 | 0.0 | 3.4 | 2,730 | 227 |
| Starch (g) | 69.3 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.2 | 1.0 | n/a | n/a | n/a | n/a | n/a | 71 | 6 |
| Stigmasterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1.1 | n/a | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Sucrose (g) | 0.4 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.9 | 1.0 | 0.2 | 0.0 | n/a | n/a | n/a | 0.8 | 3 | 0 |
| Sugar (g) | 0.5 | n/a | 0.0 | n/a | 6.1 | n/a | 0.0 | 0.3 | 0.0 | n/a | 0.9 | 1.1 | 21.5 | 0.7 | 11.4 | 0.5 | 0.0 | 69.6 | 113 | 9 |
| Theobromine (mg) | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.6 | 1.2 | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | 0.6 | 0.5 | 0.1 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 4 | 0 |
| Threonine (g) | 0.4 | 0.9 | n/a | 0.2 | 0.2 | 0.1 | 0.0 | n/a | 0.0 | 0.4 | 0.3 | 0.2 | 0.0 | 1.1 | 0.3 | n/a | 0.0 | 0.0 | 4 | 0 |
| Tocopherol, alpha (mg) | 0.9 | n/a | 0.0 | n/a | 0.1 | n/a | 0.0 | 0.0 | 0.0 | n/a | 12.3 | 7.1 | 0.0 | 2.1 | 0.1 | 0.0 | 31.2 | 0.0 | 54 | 4 |
| Tocopherol, beta (mg) | 0.3 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.4 | 0.1 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 1 | 0 |
| Tocopherol, delta (mg) | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | n/a | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, gamma (mg) | 2.3 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.1 | n/a | 0.1 | 0.2 | 0.0 | 1.0 | n/a | n/a | n/a | n/a | 4 | 0 |
| Total Fat (g) | 3.0 | 10.8 | 0.0 | 2.3 | 4.3 | 1.4 | 0.0 | 0.4 | 0.0 | 5.4 | 18.0 | 13.3 | 0.2 | 19.0 | 8.0 | 0.0 | 218.0 | 0.0 | 304 | 25 |
| Trans-monoenoic Fat | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.1 | n/a | n/a | 0.0 | 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 | n/a | 0.0 | n/a | 0.1 | n/a | n/a | 0.6 | n/a | 1 | 0 |
| Tryptophan (g) | 0.2 | 0.4 | n/a | 0.1 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.2 | 0.1 | 0.1 | 0.0 | 0.3 | 0.0 | n/a | 0.0 | 0.0 | 1 | 0 |
| Tyrosine (g) | 0.3 | 0.9 | n/a | 0.1 | 0.2 | 0.1 | 0.0 | n/a | 0.0 | 0.4 | 0.2 | 0.1 | 0.0 | 1.0 | 0.4 | n/a | 0.0 | 0.0 | 4 | 0 |
| Valine (g) | 0.7 | 1.5 | n/a | 0.2 | 0.3 | 0.2 | 0.0 | n/a | 0.0 | 0.7 | 0.5 | 0.2 | 0.0 | 1.7 | 0.7 | n/a | 0.0 | 0.0 | 7 | 1 |
| Vitamin A, IU (IU) | 10.8 | 0.0 | 0.0 | 11.7 | 149.4 | 0.0 | 0.0 | 1.1 | 3.9 | 0.0 | 17.5 | 0.3 | 0.0 | 1,080.0 | 242.6 | 0.0 | 0.0 | 0.0 | 1,517 | 126 |
| Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.0 | 0.6 | 41.3 | 0.0 | 0.0 | 0.1 | 0.2 | 0.0 | 1.1 | 0.0 | 0.0 | 320.0 | 66.2 | 0.0 | 0.0 | 0.0 | 429 | 36 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.8 | 0.9 | 0.0 | 0.0 | 0.0 | 3 | 0 |
| Vitamin B-6 (mg) | 0.5 | 0.2 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.1 | 0.5 | 0.0 | 0.1 | 0.3 | 0.1 | 0.0 | 0.0 | 0.0 | 2 | 0 |
| Vitamin C (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 1.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.5 | 0.0 | 0.8 | 0.0 | 1.2 | 0.0 | 0.0 | 0.4 | 4 | 0 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 67.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 164.0 | 4.9 | 0.0 | 0.0 | 0.0 | 236 | 20 |
| Water (g) | 12.9 | 12.8 | 0.6 | 0.4 | 0.4 | 1.6 | 0.0 | 0.1 | 0.1 | 6.4 | 1.7 | 1.3 | 5.6 | 152.3 | 215.4 | 2.2 | 0.0 | 14.5 | 428 | 36 |
| Zinc (mg) | 3.1 | 6.2 | 0.0 | 0.4 | 0.5 | 1.8 | 0.0 | 0.0 | 0.0 | 3.1 | 1.8 | 0.8 | 0.1 | 2.6 | 1.4 | 0.0 | 0.0 | 0.2 | 22 | 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.