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.
2 1/2 cups (300g) whole wheat flour |
1 1/2 cups (153g) rye flour |
2 tablespoons (8g) instant potato flakes |
3 tablespoons (0g) gluten flour |
3/4 cup (178g) water |
2 tablespoons (32g) balsamic vinegar |
1 cup (245g) yogurt |
3 tablespoons (63g) honey |
3 tablespoons (41g) olive oil |
3 tablespoons (31g) flax seeds |
2 teaspoons (12g) salt |
1 tablespoon (12g) yeast |
Total | 1 serving | |
Alanine (g) | 1.5 | 0.6 | 0.0 | n/a | n/a | n/a | 0.4 | 0.0 | 0.0 | 0.3 | 0.0 | 0.3 | 3 | 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 |
Arginine (g) | 1.9 | 0.7 | 0.0 | n/a | n/a | n/a | 0.3 | 0.0 | 0.0 | 0.6 | 0.0 | 0.2 | 4 | 0 |
Ash (g) | 4.7 | 1.8 | 0.3 | n/a | 0.2 | 0.1 | 1.8 | 0.1 | 0.0 | 1.1 | 12.0 | 0.7 | 23 | 1 |
Aspartic acid (g) | 2.2 | 0.8 | 0.1 | n/a | n/a | n/a | 0.7 | 0.0 | 0.0 | 0.6 | 0.0 | 0.5 | 5 | 0 |
Caffeine (mg) | 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 |
Calcium (mg) | 102.0 | 36.7 | 2.0 | n/a | 5.3 | 8.6 | 296.5 | 3.8 | 0.4 | 78.8 | 2.9 | 3.6 | 541 | 21 |
Calories | 1,020.0 | 534.0 | 26.6 | n/a | 0.0 | 28.2 | 149.5 | 191.5 | 358.0 | 165.0 | 0.0 | 39.0 | 2,512 | 97 |
Calories (kj) | 4,272.0 | 2,232.3 | 111.0 | n/a | 0.0 | 118.1 | 629.7 | 801.4 | 1,498.1 | 690.3 | 0.0 | 163.3 | 10,516 | 404 |
Carbohydrates (g) | 215.9 | 115.4 | 6.1 | n/a | 0.0 | 5.4 | 11.4 | 51.9 | 0.0 | 8.9 | 0.0 | 4.9 | 420 | 16 |
Cholesterol (mg) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 31.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 32 | 1 |
Copper (mg) | 1.2 | 0.5 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 0.0 | 0.1 | 2 | 0 |
Cystine (g) | 0.8 | n/a | 0.0 | n/a | n/a | n/a | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 1 | 0 |
Dietary Fiber (g) | 32.1 | 18.1 | 0.5 | n/a | 0.0 | n/a | 0.0 | 0.1 | 0.0 | 8.4 | 0.0 | 3.2 | 62 | 2 |
Folate (mcg) | 132.0 | 52.0 | 3.5 | n/a | 0.0 | n/a | 17.2 | 1.3 | 0.0 | 26.9 | 0.0 | 280.8 | 514 | 20 |
Folate, DFE (mcg) | 132.0 | 52.0 | 3.5 | n/a | 0.0 | n/a | 17.2 | 1.3 | 0.0 | 26.9 | 0.0 | 280.8 | 514 | 20 |
Folate, food (mcg) | 132.0 | 52.0 | 3.5 | n/a | 0.0 | n/a | 17.2 | 1.3 | 0.0 | 26.9 | 0.0 | 280.8 | 514 | 20 |
Folic acid (mcg) | 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 |
Fructose (g) | 0.2 | 0.2 | 0.1 | n/a | n/a | 2.4 | n/a | 25.8 | n/a | 0.0 | n/a | n/a | 29 | 1 |
Galactose | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 2.0 | n/a | 0.0 | n/a | n/a | 2 | 0 |
Glucose (dextrose) (g) | 0.0 | 0.1 | 0.1 | n/a | n/a | 2.4 | n/a | 22.5 | n/a | 0.1 | n/a | n/a | 25 | 1 |
Glutamic acid (g) | 13.0 | 3.9 | 0.1 | n/a | n/a | n/a | 1.7 | 0.0 | 0.0 | 1.2 | 0.0 | 0.8 | 21 | 1 |
Glycine (g) | 1.7 | 0.7 | 0.0 | n/a | n/a | n/a | 0.2 | 0.0 | 0.0 | 0.4 | 0.0 | 0.2 | 3 | 0 |
Histidine (g) | 1.1 | 0.2 | 0.0 | n/a | n/a | n/a | 0.2 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 2 | 0 |
Hydroxyproline | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.1 | n/a | n/a | 0 | 0 |
Iron (mg) | 10.8 | 3.9 | 0.1 | n/a | 0.0 | 0.2 | 0.1 | 0.3 | 0.2 | 1.8 | 0.0 | 0.3 | 18 | 1 |
Isoleucine (g) | 1.3 | 0.4 | 0.0 | n/a | n/a | n/a | 0.5 | 0.0 | 0.0 | 0.3 | 0.0 | 0.2 | 3 | 0 |
Lactose | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
Leucine (g) | 2.7 | 0.9 | 0.0 | n/a | n/a | n/a | 0.9 | 0.0 | 0.0 | 0.4 | 0.0 | 0.4 | 5 | 0 |
Lysine (g) | 1.1 | 0.3 | 0.0 | n/a | n/a | n/a | 0.8 | 0.0 | 0.0 | 0.3 | 0.0 | 0.4 | 3 | 0 |
Magnesium (mg) | 411.0 | 96.4 | 5.0 | n/a | 1.8 | 3.8 | 29.4 | 1.3 | 0.0 | 121.1 | 0.1 | 6.5 | 676 | 26 |
Maltose | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.9 | n/a | 0.0 | n/a | n/a | 1 | 0 |
Manganese (mg) | 12.2 | 3.7 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.8 | 0.0 | 0.0 | 17 | 1 |
Methionine (g) | 0.7 | 0.2 | 0.0 | n/a | n/a | n/a | 0.2 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 1 | 0 |
Monounsaturated Fat (g) | 0.8 | 0.3 | 0.0 | n/a | 0.0 | n/a | 2.2 | 0.0 | 29.5 | 2.3 | 0.0 | 0.5 | 36 | 1 |
Niacin (mg) | 14.9 | 2.6 | 0.5 | n/a | 0.0 | n/a | 0.2 | 0.1 | 0.0 | 1.0 | 0.0 | 4.8 | 24 | 1 |
Pantothenic acid (mg) | 1.8 | 0.8 | 0.2 | n/a | 0.0 | n/a | 1.0 | 0.0 | 0.0 | 0.3 | 0.0 | 1.6 | 6 | 0 |
Phenylalanine (g) | 2.0 | 0.7 | 0.0 | n/a | n/a | n/a | 0.5 | 0.0 | 0.0 | 0.3 | 0.0 | 0.2 | 4 | 0 |
Phosphorus (mg) | 1,071.0 | 344.3 | 11.7 | n/a | 0.0 | 6.1 | 232.8 | 2.5 | 0.0 | 198.4 | 0.0 | 76.4 | 1,943 | 75 |
Phytosterols | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 89.5 | n/a | 0.0 | n/a | 90 | 3 |
Polyunsaturated Fat (g) | 3.5 | 1.1 | 0.0 | n/a | 0.0 | n/a | 0.2 | 0.0 | 4.3 | 8.9 | 0.0 | 0.0 | 18 | 1 |
Potassium (mg) | 1,089.0 | 572.2 | 82.4 | n/a | 1.8 | 35.8 | 379.8 | 32.8 | 0.4 | 251.2 | 1.0 | 114.6 | 2,561 | 98 |
Proline (g) | 6.2 | 1.3 | 0.0 | n/a | n/a | n/a | 1.0 | 0.1 | 0.0 | 0.2 | 0.0 | 0.2 | 9 | 0 |
Protein (g) | 39.6 | 16.6 | 0.6 | n/a | 0.0 | 0.2 | 8.5 | 0.2 | 0.0 | 5.7 | 0.0 | 4.9 | 76 | 3 |
Retinol (mcg) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 66.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 66 | 3 |
Riboflavin (mg) | 0.5 | 0.2 | 0.0 | n/a | 0.0 | n/a | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.5 | 2 | 0 |
Saturated Fat (g) | 1.3 | 0.3 | 0.0 | n/a | 0.0 | 0.0 | 5.1 | 0.0 | 5.6 | 1.1 | 0.0 | 0.1 | 14 | 1 |
Selenium (mcg) | 185.4 | 22.0 | 1.0 | n/a | 0.0 | n/a | 5.4 | 0.5 | 0.0 | 7.8 | 0.0 | 0.9 | 223 | 9 |
Serine (g) | 1.9 | 0.7 | 0.0 | n/a | n/a | n/a | 0.5 | 0.0 | 0.0 | 0.3 | 0.0 | 0.2 | 4 | 0 |
Sodium (mg) | 6.0 | 3.1 | 7.8 | n/a | 5.3 | 7.4 | 112.7 | 2.5 | 0.8 | 9.3 | 4,651.0 | 6.1 | 4,812 | 185 |
Starch (g) | 173.3 | n/a | 5.3 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 179 | 7 |
Sucrose (g) | 1.1 | 1.4 | 0.1 | n/a | n/a | 0.0 | n/a | 0.6 | n/a | 0.4 | n/a | n/a | 3 | 0 |
Sugar (g) | 1.2 | 1.7 | 0.3 | n/a | 0.0 | 4.8 | 11.4 | 51.7 | 0.0 | 0.5 | 0.0 | 0.0 | 72 | 3 |
Theobromine (mg) | 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 |
Thiamin (mg) | 1.5 | 0.4 | 0.1 | n/a | 0.0 | n/a | 0.1 | 0.0 | 0.0 | 0.5 | 0.0 | 1.3 | 4 | 0 |
Threonine (g) | 1.1 | 0.5 | 0.0 | n/a | n/a | n/a | 0.3 | 0.0 | 0.0 | 0.2 | 0.0 | 0.2 | 2 | 0 |
Tocopherol, alpha (mg) | 2.1 | 2.2 | 0.0 | n/a | 0.0 | n/a | 0.1 | 0.0 | 5.8 | 0.1 | 0.0 | 0.0 | 10 | 0 |
Tocopherol, beta (mg) | 0.7 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 1 | 0 |
Tocopherol, delta (mg) | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.1 | n/a | n/a | 0 | 0 |
Tocopherol, gamma (mg) | 5.7 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.3 | 6.2 | n/a | n/a | 12 | 0 |
Total Fat (g) | 7.5 | 2.3 | 0.0 | n/a | 0.0 | 0.0 | 8.0 | 0.0 | 40.5 | 13.0 | 0.0 | 0.9 | 72 | 3 |
TransFatty acids | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
Tryptophan (g) | 0.5 | 0.2 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 1 | 0 |
Tyrosine (g) | 0.8 | 0.3 | 0.0 | n/a | n/a | n/a | 0.4 | 0.0 | 0.0 | 0.2 | 0.0 | 0.1 | 2 | 0 |
Valine (g) | 1.7 | 0.5 | 0.0 | n/a | n/a | n/a | 0.7 | 0.0 | 0.0 | 0.3 | 0.0 | 0.3 | 4 | 0 |
Vitamin A, IU (IU) | 27.0 | 0.0 | 0.8 | n/a | 0.0 | 0.0 | 242.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 270 | 10 |
Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 66.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 66 | 3 |
Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
Vitamin B-6 (mg) | 1.2 | 0.4 | 0.1 | n/a | 0.0 | n/a | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.2 | 2 | 0 |
Vitamin C (mg) | 0.0 | 0.0 | 6.1 | n/a | 0.0 | 0.0 | 1.2 | 0.3 | 0.0 | 0.2 | 0.0 | 0.0 | 8 | 0 |
Vitamin D (IU) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 4.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 5 | 0 |
Water (g) | 32.2 | 16.8 | 0.5 | n/a | 177.6 | 24.5 | 215.4 | 10.8 | 0.0 | 2.2 | 0.0 | 0.6 | 480 | 18 |
Zinc (mg) | 7.8 | 3.3 | 0.1 | n/a | 0.0 | 0.0 | 1.4 | 0.1 | 0.0 | 1.3 | 0.0 | 1.0 | 15 | 1 |
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