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 1/2 cups (276g) rolled barley |
2 1/2 cups (203g) rolled oats |
2 cups (56g) crisp rice cereal |
1/4 cup (29g) toasted wheat germ |
1/4 cup (30g) white whole wheat flour |
1/4 cup (35g) toasted almonds |
1/2 cup (56g) flax seed meal |
1/4 cup (21g) coconut flakes |
1 tablespoon (0g) ground roasted chicory |
1/2 cup (114g) butter |
1/4 cup (50g) sugar |
1/2 cup (170g) honey |
1/4 cup (0g) agave nectar |
1/4 cup (84g) molasses |
1/2 cup (0g) sunflower seed butter |
2 teaspoons (8g) vanilla extract |
1 tablespoon (218g) liquid lecithin |
1 cup (168g) semi-sweet chocolate chips |
Total | 1 serving | |
| Alanine (g) | 1.3 | 1.1 | 0.2 | 0.4 | 0.1 | 0.3 | 0.5 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.3 | 5 | 0 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 2.9 | 0.0 | 0.0 | 3 | 0 |
| Arginine (g) | 1.7 | 1.7 | 0.3 | 0.5 | 0.2 | 0.8 | 1.1 | 0.1 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.4 | 7 | 0 |
| Ash (g) | 6.3 | 3.6 | 1.2 | 1.2 | 0.5 | 1.1 | 2.1 | 0.3 | n/a | 2.4 | 0.0 | 0.3 | n/a | 2.8 | n/a | 0.0 | 0.0 | 2.0 | 24 | 1 |
| Aspartic acid (g) | 2.2 | 2.5 | 0.6 | 0.6 | 0.2 | 0.9 | 1.1 | 0.1 | n/a | 0.1 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.7 | 9 | 0 |
| Beta-sitosterol | n/a | n/a | n/a | n/a | n/a | 40.7 | n/a | n/a | n/a | 4.5 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 45 | 1 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 104.2 | 104 | 3 |
| Calcium (mg) | 91.1 | 105.3 | 2.8 | 11.2 | 10.2 | 92.1 | 142.8 | 2.3 | n/a | 27.2 | 0.5 | 10.2 | n/a | 172.7 | n/a | 0.9 | 0.0 | 53.8 | 723 | 23 |
| Calories | 977.0 | 767.5 | 203.8 | 103.5 | 102.0 | 205.3 | 299.0 | 96.9 | n/a | 813.8 | 193.5 | 515.3 | n/a | 244.3 | n/a | 24.2 | 1,663.3 | 806.4 | 7,016 | 219 |
| Calories (kj) | 4,087.6 | 3,211.7 | 852.9 | 433.0 | 427.2 | 859.1 | 1,251.0 | 405.5 | n/a | 3,403.9 | 809.0 | 2,156.0 | n/a | 1,022.0 | n/a | 101.2 | 6,958.6 | 3,373.4 | 29,352 | 917 |
| Campesterol | n/a | n/a | n/a | n/a | n/a | 1.4 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Carbohydrates (g) | 202.8 | 137.1 | 48.3 | 14.9 | 21.6 | 7.3 | 16.2 | 11.0 | n/a | 0.1 | 50.0 | 139.7 | n/a | 63.0 | n/a | 1.1 | 0.0 | 107.4 | 820 | 26 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 244.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 244 | 8 |
| Copper (mg) | 1.4 | 0.8 | 0.1 | 0.2 | 0.1 | 0.4 | 0.7 | 0.1 | n/a | 0.0 | 0.0 | 0.1 | n/a | 0.4 | n/a | 0.0 | 0.0 | 1.2 | 5 | 0 |
| Cystine (g) | 0.8 | 0.9 | 0.1 | 0.1 | 0.1 | 0.1 | 0.2 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.1 | 2 | 0 |
| Dietary Fiber (g) | 47.7 | 20.5 | 0.4 | 3.8 | 3.2 | 3.8 | 15.3 | 2.1 | n/a | 0.0 | 0.0 | 0.3 | n/a | 0.0 | n/a | 0.0 | 0.0 | 9.9 | 107 | 3 |
| Folate (mcg) | 52.4 | 64.8 | 339.4 | 80.8 | 13.2 | 18.3 | 48.7 | 0.6 | n/a | 3.4 | 0.0 | 3.4 | n/a | 0.0 | n/a | 0.0 | 0.0 | 21.8 | 647 | 20 |
| Folate, DFE (mcg) | 52.4 | 64.8 | 575.1 | 80.8 | 13.2 | 18.3 | 48.7 | 0.6 | n/a | 3.4 | 0.0 | 3.4 | n/a | 0.0 | n/a | 0.0 | 0.0 | 21.8 | 883 | 28 |
| Folate, food (mcg) | 52.4 | 64.8 | 2.2 | 80.8 | 13.2 | 18.3 | 48.7 | 0.6 | n/a | 3.4 | 0.0 | 3.4 | n/a | 0.0 | n/a | 0.0 | 0.0 | 21.8 | 310 | 10 |
| Folic acid (mcg) | 0.0 | 0.0 | 337.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 337 | 11 |
| Fructose | n/a | 0.0 | 0.2 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 69.4 | n/a | 10.8 | n/a | n/a | n/a | n/a | 80 | 3 |
| Galactose | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 5.3 | n/a | n/a | n/a | n/a | n/a | n/a | 5 | 0 |
| Glucose (dextrose) | n/a | 0.0 | 0.2 | n/a | 0.0 | 0.0 | 0.2 | 0.1 | n/a | n/a | 0.0 | 60.6 | n/a | 10.0 | n/a | n/a | n/a | n/a | 71 | 2 |
| Glutamic acid (g) | 9.0 | 5.7 | 0.8 | 1.1 | 1.3 | 1.8 | 2.3 | 0.2 | n/a | 0.2 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 1.1 | 23 | 1 |
| Glycine (g) | 1.2 | 1.3 | 0.2 | 0.4 | 0.2 | 0.5 | 0.7 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.3 | 5 | 0 |
| Histidine (g) | 0.8 | 0.6 | 0.1 | 0.2 | 0.1 | 0.2 | 0.3 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.1 | 2 | 0 |
| Hydroxyproline | n/a | n/a | n/a | n/a | n/a | n/a | 0.1 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Iron (mg) | 9.9 | 8.6 | 18.3 | 1.8 | 1.1 | 1.3 | 3.2 | 0.3 | n/a | 0.0 | 0.0 | 0.7 | n/a | 4.0 | n/a | 0.0 | 0.0 | 5.3 | 55 | 2 |
| Isoleucine (g) | 1.3 | 1.0 | 0.2 | 0.2 | 0.1 | 0.2 | 0.5 | 0.0 | n/a | 0.1 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.3 | 4 | 0 |
| Lactose | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Leucine (g) | 2.3 | 2.0 | 0.3 | 0.5 | 0.3 | 0.5 | 0.7 | 0.0 | n/a | 0.1 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.4 | 7 | 0 |
| Lysine (g) | 1.3 | 1.3 | 0.1 | 0.4 | 0.1 | 0.2 | 0.5 | 0.0 | n/a | 0.1 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.4 | 4 | 0 |
| Magnesium (mg) | 367.1 | 279.5 | 12.9 | 68.7 | 41.1 | 96.9 | 219.5 | 10.8 | n/a | 2.3 | 0.0 | 3.4 | n/a | 203.9 | n/a | 1.0 | 0.0 | 193.2 | 1,500 | 47 |
| Maltose | n/a | 0.0 | 0.2 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 2.4 | n/a | n/a | n/a | n/a | n/a | n/a | 3 | 0 |
| Manganese (mg) | 5.4 | 7.4 | 0.6 | 3.8 | 1.2 | 0.8 | 1.4 | 0.2 | n/a | 0.0 | 0.0 | 0.1 | n/a | 1.3 | n/a | 0.0 | 0.0 | 1.3 | 24 | 1 |
| Methionine (g) | 0.7 | 0.4 | 0.1 | 0.1 | 0.1 | 0.1 | 0.2 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.1 | 2 | 0 |
| Monounsaturated Fat (g) | 0.8 | 4.0 | 0.1 | 0.4 | 0.1 | 11.2 | 4.2 | 0.3 | n/a | 23.9 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 23.9 | 16.7 | 86 | 3 |
| Niacin (mg) | 12.7 | 2.3 | 16.2 | 2.0 | 1.5 | 1.2 | 1.7 | 0.1 | n/a | 0.0 | 0.0 | 0.2 | n/a | 0.8 | n/a | 0.0 | 0.0 | 0.7 | 40 | 1 |
| Pantothenic acid (mg) | 0.8 | 2.3 | 0.2 | 0.6 | 0.2 | 0.1 | 0.6 | 0.0 | n/a | 0.1 | 0.0 | 0.1 | n/a | 0.7 | n/a | 0.0 | 0.0 | 0.2 | 6 | 0 |
| Phenylalanine (g) | 1.9 | 1.3 | 0.2 | 0.3 | 0.2 | 0.4 | 0.5 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.3 | 5 | 0 |
| Phosphorus (mg) | 728.6 | 830.3 | 54.9 | 242.1 | 107.1 | 162.2 | 359.5 | 21.3 | n/a | 27.2 | 0.0 | 6.8 | n/a | 26.1 | n/a | 0.5 | 0.0 | 221.8 | 2,788 | 87 |
| Phytosterols | n/a | n/a | n/a | n/a | n/a | 43.8 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 44 | 1 |
| Polyunsaturated Fat (g) | 3.1 | 4.7 | 0.2 | 1.7 | 0.4 | 4.5 | 16.1 | 0.0 | n/a | 3.5 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 98.8 | 1.6 | 134 | 4 |
| Potassium (mg) | 1,247.5 | 733.1 | 61.6 | 256.5 | 108.9 | 245.6 | 455.3 | 76.7 | n/a | 27.2 | 1.0 | 88.1 | n/a | 1,233.4 | n/a | 12.4 | 0.0 | 613.2 | 5,161 | 161 |
| Proline (g) | 4.1 | 0.9 | 0.2 | 0.4 | 0.6 | 0.3 | 0.5 | 0.0 | n/a | 0.1 | n/a | 0.2 | n/a | n/a | n/a | n/a | n/a | 0.3 | 8 | 0 |
| Protein (g) | 34.4 | 26.6 | 3.7 | 6.7 | 4.0 | 7.3 | 10.2 | 0.7 | n/a | 1.0 | 0.0 | 0.5 | n/a | 0.0 | n/a | 0.0 | 0.0 | 7.1 | 102 | 3 |
| Retinol (mcg) | 0.0 | 0.0 | 394.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 761.6 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 1,156 | 36 |
| Riboflavin (mg) | 0.8 | 0.3 | 1.6 | 0.1 | 0.0 | 0.3 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.2 | 4 | 0 |
| Saturated Fat (g) | 1.3 | 2.2 | 0.2 | 0.5 | 0.1 | 1.4 | 2.1 | 5.6 | n/a | 58.3 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 32.7 | 29.8 | 134 | 4 |
| Selenium (mcg) | 104.1 | 58.5 | 10.1 | 22.8 | 18.5 | 0.8 | 14.2 | 3.4 | n/a | 1.1 | 0.3 | 1.4 | n/a | 15.0 | n/a | 0.0 | 0.0 | 7.1 | 257 | 8 |
| Serine (g) | 1.5 | 1.4 | 0.2 | 0.3 | 0.2 | 0.3 | 0.5 | 0.0 | n/a | 0.1 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.3 | 5 | 0 |
| Sodium (mg) | 33.1 | 12.2 | 427.3 | 3.5 | 0.6 | 1.0 | 16.8 | 60.6 | n/a | 810.4 | 0.5 | 6.8 | n/a | 31.2 | n/a | 0.8 | 0.0 | 18.5 | 1,423 | 44 |
| Starch | n/a | 117.3 | n/a | n/a | 17.3 | 0.3 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 135 | 4 |
| Stigmasterol | n/a | n/a | n/a | n/a | n/a | 1.4 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Sucrose | n/a | 2.0 | 3.6 | n/a | 0.1 | 1.6 | 0.6 | 7.7 | n/a | n/a | 49.9 | 1.5 | n/a | 24.8 | n/a | n/a | n/a | n/a | 92 | 3 |
| Sugar (g) | 2.2 | 2.0 | 4.3 | n/a | 0.1 | 1.7 | 0.9 | 7.8 | n/a | 0.1 | 49.9 | 139.2 | n/a | 46.8 | n/a | 1.1 | 0.0 | 91.6 | 348 | 11 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 816.5 | 816 | 26 |
| Thiamin (mg) | 1.8 | 0.9 | 1.1 | 0.5 | 0.2 | 0.0 | 0.9 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 6 | 0 |
| Threonine (g) | 1.2 | 0.8 | 0.2 | 0.3 | 0.1 | 0.2 | 0.4 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.3 | 4 | 0 |
| Tocopherol, alpha (mg) | 1.6 | 0.9 | 0.0 | n/a | 0.2 | 8.2 | 0.2 | 0.0 | n/a | 2.6 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 17.8 | 0.4 | 32 | 1 |
| Tocopherol, beta | n/a | 0.1 | 0.0 | n/a | 0.1 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, delta | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.2 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, gamma | n/a | 0.2 | 0.0 | n/a | 0.6 | 0.2 | 11.2 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 12 | 0 |
| Total Fat (g) | 6.3 | 13.2 | 0.7 | 2.8 | 0.8 | 18.0 | 23.6 | 5.9 | n/a | 92.1 | 0.0 | 0.0 | n/a | 0.1 | n/a | 0.0 | 218.0 | 50.4 | 432 | 13 |
| Trans-monoenoic Fat | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 3.4 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 3 | 0 |
| TransFatty acids | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 3.7 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 4 | 0 |
| Tryptophan (g) | 0.6 | 0.4 | 0.1 | 0.1 | 0.1 | 0.1 | 0.2 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.1 | 2 | 0 |
| Tyrosine (g) | 1.0 | 0.8 | 0.1 | 0.2 | 0.1 | 0.2 | 0.3 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.3 | 3 | 0 |
| Valine (g) | 1.7 | 1.4 | 0.2 | 0.3 | 0.2 | 0.3 | 0.6 | 0.0 | n/a | 0.1 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.4 | 5 | 0 |
| Vitamin A, IU (IU) | 60.7 | 0.0 | 1,313.8 | 0.0 | 2.7 | 0.3 | 0.0 | 0.0 | n/a | 2,836.4 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 4,214 | 132 |
| Vitamin A, RAE (mcg) | 2.8 | 0.0 | 394.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 776.3 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 1,173 | 37 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 3.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.2 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 3 | 0 |
| Vitamin B-6 (mg) | 0.9 | 0.2 | 1.1 | 0.4 | 0.1 | 0.0 | 0.3 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.6 | n/a | 0.0 | 0.0 | 0.1 | 4 | 0 |
| Vitamin C (mg) | 0.0 | 0.0 | 36.1 | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | n/a | 0.0 | 0.0 | 0.8 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 37 | 1 |
| Vitamin D (IU) | 0.0 | 0.0 | 67.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 68.1 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 136 | 4 |
| Water (g) | 26.1 | 22.0 | 2.0 | 3.2 | 3.2 | 0.9 | 3.9 | 3.3 | n/a | 18.0 | 0.0 | 29.0 | n/a | 18.4 | n/a | 4.4 | 0.0 | 1.2 | 136 | 4 |
| Zinc (mg) | 7.6 | 7.4 | 0.7 | 3.5 | 0.8 | 1.1 | 2.4 | 0.2 | n/a | 0.1 | 0.0 | 0.4 | n/a | 0.2 | n/a | 0.0 | 0.0 | 2.7 | 27 | 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.