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.
1/3 cup (37g) flax seed meal |
2/3 cup (80g) whole wheat flour |
2/3 cup (83g) all-purpose flour |
1 teaspoon (5g) baking powder |
1/2 teaspoon (3g) salt |
3/4 cup (65g) cocoa powder |
3 cups (90g) baby spinach leaves |
2 cups (296g) fresh blueberries |
1 teaspoon (5g) lemon juice |
1 1/2 cups (258g) black beans |
1 cup (242g) black coffee |
1 1/2 cups (300g) sugar |
2 teaspoons (8g) vanilla |
2 cups (336g) chocolate chips |
1 cup (137g) nuts |
Total | 1 serving | |
Alanine (g) | 0.3 | 0.4 | 0.3 | n/a | 0.0 | 0.6 | 0.1 | 0.1 | n/a | 1.0 | 0.0 | n/a | n/a | 0.7 | 1.1 | 5 | 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 | 0.0 | 2.9 | 0.0 | 0.0 | 3 | 0 |
Arginine (g) | 0.7 | 0.5 | 0.3 | n/a | 0.0 | 0.7 | 0.1 | 0.1 | n/a | 1.4 | 0.0 | n/a | n/a | 0.8 | 3.1 | 8 | 0 |
Ash (g) | 1.4 | 1.3 | 0.4 | 3.3 | 3.0 | 3.7 | 1.5 | 0.7 | 0.0 | 3.0 | 0.8 | 0.0 | 0.0 | 4.0 | 5.7 | 29 | 1 |
Aspartic acid (g) | 0.8 | 0.6 | 0.4 | n/a | 0.0 | 1.3 | 0.2 | 0.2 | n/a | 2.8 | 0.0 | n/a | n/a | 1.4 | 2.8 | 10 | 0 |
Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 148.4 | 0.0 | 0.0 | 0.0 | n/a | 96.6 | 0.0 | 0.0 | 208.3 | 0.0 | 453 | 19 |
Calcium (mg) | 95.1 | 27.2 | 12.5 | 338.7 | 0.7 | 82.6 | 89.1 | 17.8 | 0.3 | 69.7 | 4.8 | 3.0 | 0.9 | 107.5 | 95.9 | 946 | 39 |
Calories | 199.2 | 272.1 | 303.5 | 2.3 | 0.0 | 147.1 | 20.7 | 168.7 | 1.1 | 340.6 | 2.4 | 1,161.0 | 24.2 | 1,612.8 | 813.8 | 5,069 | 211 |
Calories (kj) | 833.2 | 1,139.8 | 1,269.8 | 9.8 | 0.0 | 614.0 | 87.3 | 710.4 | 4.6 | 1,424.2 | 4.8 | 4,854.0 | 101.2 | 6,746.9 | 3,404.5 | 21,204 | 884 |
Carbohydrates (g) | 10.8 | 57.6 | 63.6 | 1.1 | 0.0 | 37.3 | 3.3 | 42.9 | 0.4 | 61.2 | 0.0 | 299.9 | 1.1 | 214.7 | 34.7 | 829 | 35 |
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 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Copper (mg) | 0.5 | 0.3 | 0.1 | 0.0 | 0.0 | 2.4 | 0.1 | 0.2 | 0.0 | 0.5 | 0.0 | 0.0 | 0.0 | 2.4 | 1.8 | 8 | 0 |
Cystine (g) | 0.1 | 0.2 | 0.2 | n/a | 0.0 | 0.2 | 0.0 | 0.0 | n/a | 0.2 | 0.0 | n/a | n/a | 0.2 | 0.4 | 2 | 0 |
Dietary Fiber (g) | 10.2 | 8.6 | 2.3 | 0.0 | 0.0 | 21.4 | 2.0 | 7.1 | 0.0 | 22.4 | 0.0 | 0.0 | 0.0 | 19.8 | 12.3 | 106 | 4 |
Folate (mcg) | 32.4 | 35.2 | 21.7 | 0.0 | 0.0 | 20.6 | 174.6 | 17.8 | 1.0 | 384.4 | 4.8 | 0.0 | 0.0 | 43.7 | 68.5 | 805 | 34 |
Folate, DFE (mcg) | 32.4 | 35.2 | 21.7 | 0.0 | 0.0 | 20.6 | 174.6 | 17.8 | 1.0 | 384.4 | 4.8 | 0.0 | 0.0 | 43.7 | 68.5 | 805 | 34 |
Folate, food (mcg) | 32.4 | 35.2 | 21.7 | 0.0 | 0.0 | 20.6 | 174.6 | 17.8 | 1.0 | 384.4 | 4.8 | 0.0 | 0.0 | 43.7 | 68.5 | 805 | 34 |
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 |
Fructose (g) | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.1 | 14.7 | 0.1 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 15 | 1 |
Galactose (g) | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
Glucose (dextrose) (g) | 0.1 | 0.0 | n/a | n/a | n/a | n/a | 0.1 | 14.4 | 0.1 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 15 | 1 |
Glutamic acid (g) | 1.5 | 3.5 | 2.9 | n/a | 0.0 | 1.9 | 0.3 | 0.3 | n/a | 3.5 | 0.0 | n/a | n/a | 2.1 | 6.1 | 22 | 1 |
Glycine (g) | 0.5 | 0.5 | 0.3 | n/a | 0.0 | 0.6 | 0.1 | 0.1 | n/a | 0.9 | 0.0 | n/a | n/a | 0.6 | 1.5 | 5 | 0 |
Histidine (g) | 0.2 | 0.3 | 0.2 | n/a | 0.0 | 0.2 | 0.1 | 0.0 | n/a | 0.6 | 0.0 | n/a | n/a | 0.2 | 0.7 | 3 | 0 |
Hydroxyproline (g) | 0.1 | 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 | 0 |
Iron (mg) | 2.1 | 2.9 | 1.0 | 0.5 | 0.0 | 8.9 | 2.4 | 0.8 | 0.0 | 5.4 | 0.0 | 0.2 | 0.0 | 10.5 | 5.1 | 40 | 2 |
Isoleucine (g) | 0.3 | 0.4 | 0.3 | n/a | 0.0 | 0.5 | 0.1 | 0.1 | n/a | 1.0 | 0.0 | n/a | n/a | 0.6 | 1.0 | 4 | 0 |
Lactose (g) | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
Leucine (g) | 0.5 | 0.7 | 0.6 | n/a | 0.0 | 0.8 | 0.2 | 0.1 | n/a | 1.8 | 0.0 | n/a | n/a | 0.9 | 1.9 | 7 | 0 |
Lysine (g) | 0.3 | 0.3 | 0.2 | n/a | 0.0 | 0.6 | 0.2 | 0.0 | n/a | 1.6 | 0.0 | n/a | n/a | 0.7 | 1.0 | 5 | 0 |
Magnesium (mg) | 146.2 | 109.7 | 18.3 | 1.8 | 0.0 | 321.9 | 71.1 | 17.8 | 0.3 | 180.6 | 7.2 | 0.0 | 1.0 | 386.4 | 308.3 | 1,571 | 65 |
Maltose (g) | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
Manganese (mg) | 0.9 | 3.3 | 0.6 | 0.0 | 0.0 | 2.5 | 0.8 | 1.0 | 0.0 | 1.1 | 0.1 | 0.0 | 0.0 | 2.7 | 2.7 | 16 | 1 |
Methionine (g) | 0.1 | 0.2 | 0.2 | n/a | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.3 | 0.0 | n/a | n/a | 0.1 | 0.3 | 1 | 0 |
Monounsaturated Fat (g) | 2.8 | 0.2 | 0.1 | 0.0 | 0.0 | 2.9 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 33.5 | 43.0 | 83 | 3 |
Niacin (mg) | 1.1 | 4.0 | 1.0 | 0.0 | 0.0 | 1.4 | 0.7 | 1.2 | 0.0 | 1.3 | 0.5 | 0.0 | 0.0 | 1.4 | 6.4 | 19 | 1 |
Pantothenic acid (mg) | 0.4 | 0.5 | 0.4 | 0.0 | 0.0 | 0.2 | 0.1 | 0.4 | 0.0 | 0.6 | 0.6 | 0.0 | 0.0 | 0.4 | 1.7 | 5 | 0 |
Phenylalanine (g) | 0.4 | 0.5 | 0.4 | n/a | 0.0 | 0.6 | 0.1 | 0.1 | n/a | 1.2 | 0.0 | n/a | n/a | 0.7 | 1.3 | 5 | 0 |
Phosphorus (mg) | 239.4 | 285.7 | 90.0 | 456.2 | 0.0 | 473.4 | 44.1 | 35.5 | 0.4 | 361.2 | 7.2 | 0.0 | 0.5 | 443.5 | 596.0 | 3,033 | 126 |
Phytosterols | n/a | n/a | n/a | n/a | 0.0 | n/a | 8.1 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 8 | 0 |
Polyunsaturated Fat (g) | 10.7 | 0.9 | 0.3 | 0.0 | 0.0 | 0.3 | 0.1 | 0.4 | 0.0 | 0.6 | 0.0 | 0.0 | 0.0 | 3.2 | 14.8 | 31 | 1 |
Potassium (mg) | 303.2 | 290.5 | 89.2 | 0.2 | 0.2 | 983.0 | 502.2 | 227.9 | 5.2 | 915.9 | 118.4 | 6.0 | 12.4 | 1,226.4 | 817.9 | 5,499 | 229 |
Proline (g) | 0.3 | 1.7 | 1.0 | n/a | 0.0 | 0.5 | 0.1 | 0.1 | n/a | 1.0 | 0.0 | n/a | n/a | 0.6 | 1.2 | 6 | 0 |
Protein (g) | 6.8 | 10.6 | 8.6 | 0.0 | 0.0 | 12.6 | 2.6 | 2.2 | 0.0 | 22.9 | 0.3 | 0.0 | 0.0 | 14.1 | 23.7 | 104 | 4 |
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 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Riboflavin (mg) | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.2 | 0.2 | 0.1 | 0.0 | 0.2 | 0.2 | 0.1 | 0.0 | 0.3 | 0.3 | 2 | 0 |
Saturated Fat (g) | 1.4 | 0.3 | 0.1 | 0.0 | 0.0 | 5.2 | 0.1 | 0.1 | 0.0 | 0.4 | 0.0 | 0.0 | 0.0 | 59.6 | 9.5 | 77 | 3 |
Selenium (mcg) | 9.5 | 49.5 | 28.3 | 0.0 | 0.0 | 9.2 | 0.9 | 0.3 | 0.0 | 3.1 | 0.0 | 1.8 | 0.0 | 14.1 | 10.3 | 127 | 5 |
Serine (g) | 0.4 | 0.5 | 0.4 | n/a | 0.0 | 0.5 | 0.1 | 0.1 | n/a | 1.2 | 0.0 | n/a | n/a | 0.6 | 1.3 | 5 | 0 |
Sodium (mg) | 11.2 | 1.6 | 1.7 | 363.1 | 1,162.7 | 13.5 | 71.1 | 3.0 | 0.1 | 2.6 | 4.8 | 3.0 | 0.8 | 37.0 | 916.5 | 2,593 | 108 |
Starch | n/a | 46.2 | 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 | 46 | 2 |
Sucrose (g) | 0.4 | 0.3 | n/a | n/a | n/a | n/a | 0.1 | 0.3 | 0.0 | n/a | 0.0 | 299.4 | n/a | n/a | n/a | 301 | 13 |
Sugar (g) | 0.6 | 0.3 | 0.2 | 0.0 | 0.0 | 1.1 | 0.4 | 29.5 | 0.1 | n/a | 0.0 | 299.4 | 1.1 | 183.1 | 6.4 | 522 | 22 |
Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1,326.8 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 1,633.0 | 0.0 | 2,960 | 123 |
Thiamin (mg) | 0.6 | 0.4 | 0.1 | 0.0 | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 0.6 | 0.0 | 0.0 | 0.0 | 0.2 | 0.3 | 2 | 0 |
Threonine (g) | 0.3 | 0.3 | 0.2 | n/a | 0.0 | 0.5 | 0.1 | 0.1 | n/a | 1.0 | 0.0 | n/a | n/a | 0.6 | 0.8 | 4 | 0 |
Tocopherol, alpha (mg) | 0.1 | 0.6 | 0.1 | 0.0 | 0.0 | 0.1 | 1.8 | 1.7 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.9 | 15.0 | 20 | 1 |
Tocopherol, beta (mg) | 0.0 | 0.2 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
Tocopherol, delta (mg) | 0.1 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.1 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
Tocopherol, gamma (mg) | 7.4 | 1.5 | n/a | n/a | n/a | n/a | 0.2 | 1.1 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 10 | 0 |
Total Fat (g) | 15.7 | 2.0 | 0.8 | 0.0 | 0.0 | 8.8 | 0.4 | 1.0 | 0.0 | 1.4 | 0.0 | 0.0 | 0.0 | 100.8 | 70.5 | 201 | 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 | 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 | n/a | n/a | 0 | 0 |
Tryptophan (g) | 0.1 | 0.1 | 0.1 | n/a | 0.0 | 0.2 | 0.0 | 0.0 | n/a | 0.3 | 0.0 | n/a | n/a | 0.2 | 0.4 | 1 | 0 |
Tyrosine (g) | 0.2 | 0.2 | 0.3 | n/a | 0.0 | 0.5 | 0.1 | 0.0 | n/a | 0.6 | 0.0 | n/a | n/a | 0.5 | 0.9 | 3 | 0 |
Valine (g) | 0.4 | 0.5 | 0.3 | n/a | 0.0 | 0.8 | 0.1 | 0.1 | n/a | 1.2 | 0.0 | n/a | n/a | 0.9 | 1.3 | 6 | 0 |
Vitamin A, IU (IU) | 0.0 | 7.2 | 0.0 | 0.0 | 0.0 | 0.0 | 8,439.3 | 159.8 | 0.3 | 15.5 | 0.0 | 0.0 | 0.0 | 0.0 | 6.9 | 8,629 | 360 |
Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 422.1 | 8.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 431 | 18 |
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 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Vitamin B-6 (mg) | 0.2 | 0.3 | 0.0 | 0.0 | 0.0 | 0.1 | 0.2 | 0.2 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.1 | 0.4 | 2 | 0 |
Vitamin C (mg) | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 25.3 | 28.7 | 2.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.5 | 57 | 2 |
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 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Water (g) | 2.6 | 8.6 | 9.9 | 0.2 | 0.0 | 1.9 | 82.3 | 249.3 | 4.7 | 169.6 | 240.1 | 0.1 | 4.4 | 2.4 | 2.4 | 778 | 32 |
Zinc (mg) | 1.6 | 2.1 | 0.6 | 0.0 | 0.0 | 4.4 | 0.5 | 0.5 | 0.0 | 2.9 | 0.0 | 0.0 | 0.0 | 5.4 | 5.2 | 23 | 1 |
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