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 tablespoon (14g) sunflower oil |
1 1/4 cups (101g) rolled oats |
3/4 cup (88g) walnuts |
1/2 cup (46g) sliced almonds |
2/3 cup (152g) unsweetened coconut |
1/2 cup (47g) oat bran |
1 tablespoon (7g) ground flax seeds |
1 1/2 cups (42g) crispy rice cereal |
1 cup (100g) dried cranberries |
3 tablespoons (0g) crystallized ginger |
1/3 cup (48g) sesame seeds |
1 cup (0g) brown rice syrup |
1/4 cup (50g) unbleached cane sugar |
1 teaspoon (4g) pure vanilla extract |
1/2 teaspoon (3g) sea salt |
Total | 1 serving | |
Alanine (g) | 0.0 | 0.6 | 0.6 | 0.5 | 0.5 | 0.4 | 0.1 | 0.2 | 0.0 | n/a | 0.4 | n/a | n/a | n/a | 0.0 | 3 | 0 |
Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 1.4 | 0.0 | 1 | 0 |
Arginine (g) | 0.0 | 0.9 | 2.0 | 1.1 | 1.7 | 0.6 | 0.1 | 0.2 | 0.1 | n/a | 1.3 | n/a | n/a | n/a | 0.0 | 8 | 0 |
Ash (g) | 0.0 | 1.8 | 1.6 | 1.4 | 2.9 | 1.4 | 0.3 | 0.9 | 0.2 | n/a | 2.1 | n/a | 0.0 | 0.0 | 3.0 | 16 | 0 |
Aspartic acid (g) | 0.0 | 1.2 | 1.6 | 1.3 | 1.0 | 0.7 | 0.1 | 0.5 | 0.2 | n/a | 0.8 | n/a | n/a | n/a | 0.0 | 8 | 0 |
Beta-sitosterol | n/a | n/a | 56.2 | 60.7 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 117 | 0 |
Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
Calcium (mg) | 0.0 | 52.7 | 86.0 | 121.4 | 39.4 | 27.3 | 17.9 | 2.1 | 8.0 | n/a | 467.5 | n/a | 0.5 | 0.5 | 0.7 | 824 | 0 |
Calories | 120.2 | 383.7 | 573.9 | 264.5 | 1,000.2 | 115.6 | 37.4 | 152.9 | 46.0 | n/a | 274.8 | n/a | 193.5 | 12.1 | 0.0 | 3,175 | 0 |
Calories (kj) | 503.1 | 1,605.8 | 2,402.6 | 1,107.7 | 4,184.1 | 483.6 | 156.4 | 639.7 | 194.0 | n/a | 1,149.4 | n/a | 809.0 | 50.6 | 0.0 | 13,286 | 0 |
Campesterol | n/a | n/a | 6.1 | 2.3 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 8 | 0 |
Carbohydrates (g) | 0.0 | 68.5 | 12.0 | 10.0 | 35.8 | 31.1 | 2.0 | 36.2 | 12.2 | n/a | 11.2 | n/a | 50.0 | 0.5 | 0.0 | 270 | 0 |
Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
Copper (mg) | 0.0 | 0.4 | 1.4 | 0.5 | 1.2 | 0.2 | 0.1 | 0.1 | 0.1 | n/a | 2.0 | n/a | 0.0 | 0.0 | 0.0 | 6 | 0 |
Cystine (g) | 0.0 | 0.5 | 0.2 | 0.1 | 0.2 | 0.3 | 0.0 | 0.1 | 0.0 | n/a | 0.2 | n/a | n/a | n/a | 0.0 | 1 | 0 |
Dietary Fiber (g) | 0.0 | 10.2 | 5.9 | 5.6 | 24.7 | 7.2 | 1.9 | 0.3 | 4.6 | n/a | 5.7 | n/a | 0.0 | 0.0 | 0.0 | 66 | 0 |
Folate (mcg) | 0.0 | 32.4 | 86.0 | 23.0 | 13.6 | 24.4 | 6.1 | 254.5 | 1.0 | n/a | 46.5 | n/a | 0.0 | 0.0 | 0.0 | 488 | 0 |
Folate, DFE (mcg) | 0.0 | 32.4 | 86.0 | 23.0 | 13.6 | 24.4 | 6.1 | 431.3 | 1.0 | n/a | 46.5 | n/a | 0.0 | 0.0 | 0.0 | 664 | 0 |
Folate, food (mcg) | 0.0 | 32.4 | 86.0 | 23.0 | 13.6 | 24.4 | 6.1 | 1.7 | 1.0 | n/a | 46.5 | n/a | 0.0 | 0.0 | 0.0 | 235 | 0 |
Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 252.8 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 253 | 0 |
Fructose | n/a | 0.0 | 0.1 | 0.0 | n/a | n/a | 0.0 | 0.2 | 0.6 | n/a | n/a | n/a | 0.0 | n/a | n/a | 1 | 0 |
Galactose | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
Glucose (dextrose) | n/a | 0.0 | 0.1 | 0.1 | n/a | n/a | 0.0 | 0.2 | 3.3 | n/a | n/a | n/a | 0.0 | n/a | n/a | 4 | 0 |
Glutamic acid (g) | 0.0 | 2.9 | 2.5 | 3.1 | 2.4 | 1.8 | 0.3 | 0.6 | 0.1 | n/a | 1.9 | n/a | n/a | n/a | 0.0 | 16 | 0 |
Glycine (g) | 0.0 | 0.7 | 0.7 | 0.7 | 0.5 | 0.4 | 0.1 | 0.1 | 0.0 | n/a | 0.6 | n/a | n/a | n/a | 0.0 | 4 | 0 |
Histidine (g) | 0.0 | 0.3 | 0.3 | 0.3 | 0.2 | 0.2 | 0.0 | 0.1 | 0.0 | n/a | 0.3 | n/a | n/a | n/a | 0.0 | 2 | 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 | n/a | 0 | 0 |
Iron (mg) | 0.0 | 4.3 | 2.6 | 1.7 | 5.0 | 2.5 | 0.4 | 13.7 | 0.3 | n/a | 7.0 | n/a | 0.0 | 0.0 | 0.0 | 38 | 0 |
Isoleucine (g) | 0.0 | 0.5 | 0.5 | 0.3 | 0.4 | 0.3 | 0.1 | 0.1 | 0.0 | n/a | 0.4 | n/a | n/a | n/a | 0.0 | 3 | 0 |
Lactose | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
Leucine (g) | 0.0 | 1.0 | 1.0 | 0.7 | 0.8 | 0.6 | 0.1 | 0.2 | 0.1 | n/a | 0.7 | n/a | n/a | n/a | 0.0 | 5 | 0 |
Lysine (g) | 0.0 | 0.6 | 0.4 | 0.3 | 0.5 | 0.4 | 0.1 | 0.1 | 0.0 | n/a | 0.3 | n/a | n/a | n/a | 0.0 | 3 | 0 |
Magnesium (mg) | 0.0 | 139.7 | 138.6 | 123.3 | 136.4 | 110.5 | 27.4 | 9.7 | 6.0 | n/a | 168.3 | n/a | 0.0 | 0.5 | 0.0 | 860 | 0 |
Maltose | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.1 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
Manganese (mg) | 0.0 | 3.7 | 3.0 | 1.1 | 4.2 | 2.6 | 0.2 | 0.5 | 0.4 | n/a | 1.2 | n/a | 0.0 | 0.0 | 0.0 | 17 | 0 |
Methionine (g) | 0.0 | 0.2 | 0.2 | 0.1 | 0.2 | 0.2 | 0.0 | 0.1 | 0.0 | n/a | 0.3 | n/a | n/a | n/a | 0.0 | 1 | 0 |
Monounsaturated Fat (g) | 6.3 | 2.0 | 7.8 | 14.2 | 4.2 | 1.1 | 0.5 | 0.1 | 0.0 | n/a | 9.0 | n/a | 0.0 | 0.0 | 0.0 | 45 | 0 |
Niacin (mg) | 0.0 | 1.1 | 1.0 | 1.6 | 0.9 | 0.4 | 0.2 | 12.2 | 0.1 | n/a | 2.2 | n/a | 0.0 | 0.0 | 0.0 | 20 | 0 |
Pantothenic acid (mg) | 0.0 | 1.1 | 0.5 | 0.2 | 1.2 | 0.7 | 0.1 | 0.1 | 0.3 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 4 | 0 |
Phenylalanine (g) | 0.0 | 0.7 | 0.6 | 0.5 | 0.5 | 0.4 | 0.1 | 0.2 | 0.0 | n/a | 0.5 | n/a | n/a | n/a | 0.0 | 3 | 0 |
Phosphorus (mg) | 0.0 | 415.1 | 303.6 | 222.6 | 312.2 | 345.0 | 44.9 | 41.2 | 13.0 | n/a | 301.6 | n/a | 0.0 | 0.3 | 0.0 | 2,000 | 0 |
Phytosterols (mg) | 1.4 | n/a | 63.2 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 342.4 | n/a | n/a | n/a | 0.0 | 407 | 0 |
Polyunsaturated Fat (g) | 5.0 | 2.3 | 41.4 | 5.6 | 1.1 | 1.3 | 2.0 | 0.1 | 0.1 | n/a | 10.4 | n/a | 0.0 | 0.0 | 0.0 | 69 | 0 |
Potassium (mg) | 0.0 | 366.5 | 387.0 | 324.3 | 822.9 | 266.0 | 56.9 | 46.2 | 85.0 | n/a | 224.4 | n/a | 1.0 | 6.2 | 0.2 | 2,587 | 0 |
Proline (g) | 0.0 | 0.5 | 0.6 | 0.5 | 0.4 | 0.5 | 0.1 | 0.2 | 0.0 | n/a | 0.4 | n/a | n/a | n/a | 0.0 | 3 | 0 |
Protein (g) | 0.0 | 13.3 | 13.4 | 9.8 | 10.4 | 8.1 | 1.3 | 2.8 | 0.4 | n/a | 8.5 | n/a | 0.0 | 0.0 | 0.0 | 68 | 0 |
Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 295.7 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 296 | 0 |
Riboflavin (mg) | 0.0 | 0.2 | 0.1 | 0.5 | 0.2 | 0.1 | 0.0 | 1.2 | 0.0 | n/a | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 2 | 0 |
Saturated Fat (g) | 1.8 | 1.1 | 5.4 | 1.7 | 86.7 | 0.6 | 0.3 | 0.2 | 0.0 | n/a | 3.3 | n/a | 0.0 | 0.0 | 0.0 | 101 | 0 |
Selenium (mcg) | 0.0 | 29.3 | 4.3 | 1.2 | 28.0 | 21.2 | 1.8 | 7.6 | 0.1 | n/a | 16.5 | n/a | 0.3 | 0.0 | 0.0 | 110 | 0 |
Serine (g) | 0.0 | 0.7 | 0.8 | 0.4 | 0.5 | 0.4 | 0.1 | 0.2 | 0.1 | n/a | 0.5 | n/a | n/a | n/a | 0.0 | 4 | 0 |
Sodium (mg) | 0.0 | 6.1 | 1.8 | 0.5 | 56.1 | 1.9 | 2.1 | 320.5 | 2.0 | n/a | 5.3 | n/a | 0.5 | 0.4 | 1,162.7 | 1,560 | 0 |
Starch | n/a | 58.6 | 0.1 | 0.3 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 59 | 0 |
Stigmasterol | n/a | n/a | 0.9 | 1.8 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 3 | 0 |
Sucrose | n/a | 1.0 | 2.1 | 1.7 | n/a | n/a | 0.1 | 2.7 | 0.1 | n/a | n/a | n/a | 49.9 | n/a | n/a | 58 | 0 |
Sugar (g) | 0.0 | 1.0 | 2.3 | 1.8 | 11.1 | 0.7 | 0.1 | 3.2 | 4.0 | n/a | 0.1 | n/a | 49.9 | 0.5 | 0.0 | 75 | 0 |
Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
Thiamin (mg) | 0.0 | 0.5 | 0.3 | 0.1 | 0.1 | 0.5 | 0.1 | 0.9 | 0.0 | n/a | 0.4 | n/a | 0.0 | 0.0 | 0.0 | 3 | 0 |
Threonine (g) | 0.0 | 0.4 | 0.5 | 0.3 | 0.4 | 0.2 | 0.1 | 0.1 | 0.0 | n/a | 0.4 | n/a | n/a | n/a | 0.0 | 2 | 0 |
Tocopherol, alpha (mg) | 5.6 | 0.4 | 0.6 | 12.1 | 0.7 | 0.5 | 0.0 | 0.0 | 1.2 | n/a | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 21 | 0 |
Tocopherol, beta (mg) | 0.2 | 0.0 | 0.1 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
Tocopherol, delta (mg) | 0.3 | 0.0 | 1.7 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 2 | 0 |
Tocopherol, gamma (mg) | 1.2 | 0.1 | 18.3 | 0.3 | n/a | 0.0 | 1.4 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 21 | 0 |
Total Fat (g) | 13.6 | 6.6 | 57.2 | 22.7 | 97.8 | 3.3 | 3.0 | 0.5 | 0.1 | n/a | 23.8 | n/a | 0.0 | 0.0 | 0.0 | 229 | 0 |
Trans-monoenoic Fat | 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 | n/a | n/a | 0 | 0 |
TransFatty acids | 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 | n/a | n/a | 0 | 0 |
Tryptophan (g) | 0.0 | 0.2 | 0.1 | 0.1 | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | 0.2 | n/a | n/a | n/a | 0.0 | 1 | 0 |
Tyrosine (g) | 0.0 | 0.4 | 0.4 | 0.2 | 0.3 | 0.3 | 0.0 | 0.1 | 0.0 | n/a | 0.4 | n/a | n/a | n/a | 0.0 | 2 | 0 |
Valine (g) | 0.0 | 0.7 | 0.7 | 0.4 | 0.6 | 0.5 | 0.1 | 0.2 | 0.0 | n/a | 0.5 | n/a | n/a | n/a | 0.0 | 4 | 0 |
Vitamin A, IU (IU) | 0.0 | 0.0 | 17.6 | 0.5 | 0.0 | 0.0 | 0.0 | 985.3 | 60.0 | n/a | 4.3 | n/a | 0.0 | 0.0 | 0.0 | 1,068 | 0 |
Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.9 | 0.0 | 0.0 | 0.0 | 0.0 | 295.7 | 3.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 300 | 0 |
Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2.3 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 2 | 0 |
Vitamin B-6 (mg) | 0.0 | 0.1 | 0.5 | 0.1 | 0.5 | 0.1 | 0.0 | 0.8 | 0.1 | n/a | 0.4 | n/a | 0.0 | 0.0 | 0.0 | 2 | 0 |
Vitamin C (mg) | 0.0 | 0.0 | 1.1 | 0.0 | 2.3 | 0.0 | 0.0 | 27.1 | 13.3 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 44 | 0 |
Vitamin D | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 50.8 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 51 | 0 |
Water (g) | 0.0 | 11.0 | 3.6 | 2.2 | 4.5 | 3.1 | 0.5 | 1.5 | 87.1 | n/a | 2.2 | n/a | 0.0 | 2.2 | 0.0 | 118 | 0 |
Zinc (mg) | 0.0 | 3.7 | 2.7 | 1.4 | 3.0 | 1.5 | 0.3 | 0.5 | 0.1 | n/a | 3.7 | n/a | 0.0 | 0.0 | 0.0 | 17 | 0 |
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.