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 cups (162g) rolled oats |
1/2 cup (84g) flax seeds |
1 cup (92g) sliced almonds |
1/4 cup (29g) wheat germ |
1/2 cup (170g) honey |
1/4 cup (55g) brown sugar |
2 tablespoons (28g) unsalted butter |
1 teaspoon (4g) vanilla extract |
1 teaspoon (4g) almond extract |
1/2 teaspoon (3g) salt |
1 teaspoon (3g) cinnamon |
1/4 teaspoon (1g) nutmeg |
1 cup (100g) cranberries |
Total | 1 serving | |
Alanine (g) | 0.9 | 0.8 | 0.9 | 0.4 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 3 | 0 |
Alcohol (g) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 1.4 | 1.4 | 0.0 | 0.0 | 0.0 | 0.0 | 3 | 0 |
Arginine (g) | 1.4 | 1.6 | 2.3 | 0.5 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.1 | 6 | 0 |
Ash (g) | 2.9 | 3.1 | 2.8 | 1.2 | 0.3 | 0.2 | 0.0 | 0.0 | 0.0 | 3.0 | 0.1 | 0.0 | 0.2 | 14 | 1 |
Aspartic acid (g) | 2.0 | 1.7 | 2.7 | 0.6 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.2 | 7 | 0 |
Beta-sitosterol | n/a | n/a | 121.4 | n/a | n/a | n/a | 1.1 | n/a | n/a | n/a | n/a | n/a | n/a | 123 | 8 |
Caffeine (mg) | 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 | 0 | 0 |
Calcium (mg) | 84.2 | 214.2 | 242.9 | 11.2 | 10.2 | 45.7 | 6.8 | 0.5 | 0.5 | 0.7 | 26.2 | 1.1 | 8.0 | 652 | 41 |
Calories | 614.0 | 448.6 | 529.0 | 103.5 | 515.3 | 209.0 | 203.6 | 12.1 | 12.1 | 0.0 | 6.5 | 3.1 | 46.0 | 2,703 | 169 |
Calories (kj) | 2,569.3 | 1,876.6 | 2,215.4 | 433.0 | 2,156.0 | 874.5 | 851.7 | 50.6 | 50.6 | 0.0 | 27.0 | 12.9 | 194.0 | 11,312 | 707 |
Campesterol | n/a | n/a | 4.6 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 5 | 0 |
Carbohydrates (g) | 109.7 | 24.3 | 19.9 | 14.9 | 139.7 | 53.9 | 0.0 | 0.5 | 0.5 | 0.0 | 2.1 | 0.3 | 12.2 | 378 | 24 |
Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 61.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 61 | 4 |
Copper (mg) | 0.6 | 1.0 | 0.9 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 3 | 0 |
Cystine (g) | 0.7 | 0.3 | 0.2 | 0.1 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 1 | 0 |
Dietary Fiber (g) | 16.4 | 22.9 | 11.2 | 3.8 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.4 | 0.1 | 4.6 | 61 | 4 |
Folate (mcg) | 51.8 | 73.1 | 46.0 | 80.8 | 3.4 | 0.6 | 0.9 | 0.0 | 0.0 | 0.0 | 0.2 | 0.4 | 1.0 | 258 | 16 |
Folate, DFE (mcg) | 51.8 | 73.1 | 46.0 | 80.8 | 3.4 | 0.6 | 0.9 | 0.0 | 0.0 | 0.0 | 0.2 | 0.4 | 1.0 | 258 | 16 |
Folate, food (mcg) | 51.8 | 73.1 | 46.0 | 80.8 | 3.4 | 0.6 | 0.9 | 0.0 | 0.0 | 0.0 | 0.2 | 0.4 | 1.0 | 258 | 16 |
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 |
Fructose (g) | 0.0 | 0.0 | 0.1 | n/a | 69.4 | 0.6 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.6 | 71 | 4 |
Galactose (g) | 0.0 | 0.0 | 0.0 | n/a | 5.3 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 5 | 0 |
Glucose (dextrose) (g) | 0.0 | 0.3 | 0.1 | n/a | 60.6 | 0.7 | n/a | n/a | n/a | n/a | 0.0 | n/a | 3.3 | 65 | 4 |
Glutamic acid (g) | 4.6 | 3.4 | 6.3 | 1.1 | 0.0 | n/a | 0.1 | n/a | n/a | 0.0 | 0.0 | n/a | 0.1 | 16 | 1 |
Glycine (g) | 1.0 | 1.0 | 1.4 | 0.4 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 4 | 0 |
Histidine (g) | 0.4 | 0.4 | 0.5 | 0.2 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 2 | 0 |
Hydroxyproline | n/a | 0.1 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
Iron (mg) | 6.9 | 4.8 | 3.4 | 1.8 | 0.7 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.3 | 19 | 1 |
Isoleucine (g) | 0.8 | 0.8 | 0.6 | 0.2 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 3 | 0 |
Lactose (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0 | 0 |
Leucine (g) | 1.6 | 1.0 | 1.4 | 0.5 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.1 | 5 | 0 |
Lysine (g) | 1.0 | 0.7 | 0.5 | 0.4 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 3 | 0 |
Magnesium (mg) | 223.6 | 329.3 | 246.6 | 68.7 | 3.4 | 5.0 | 0.6 | 0.5 | 0.5 | 0.0 | 1.6 | 1.1 | 6.0 | 887 | 55 |
Maltose (g) | 0.0 | 0.0 | 0.0 | n/a | 2.4 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 2 | 0 |
Manganese (mg) | 5.9 | 2.1 | 2.1 | 3.8 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.5 | 0.0 | 0.4 | 15 | 1 |
Methionine (g) | 0.3 | 0.3 | 0.1 | 0.1 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 1 | 0 |
Monounsaturated Fat (g) | 3.2 | 6.3 | 28.4 | 0.4 | 0.0 | 0.0 | 6.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 44 | 3 |
Niacin (mg) | 1.8 | 2.6 | 3.1 | 2.0 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 10 | 1 |
Pantothenic acid (mg) | 1.8 | 0.8 | 0.4 | 0.6 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.3 | 4 | 0 |
Phenylalanine (g) | 1.1 | 0.8 | 1.0 | 0.3 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 3 | 0 |
Phosphorus (mg) | 664.2 | 539.3 | 445.3 | 242.1 | 6.8 | 2.2 | 6.8 | 0.3 | 0.3 | 0.0 | 1.7 | 1.2 | 13.0 | 1,923 | 120 |
Phytosterols | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.7 | 0.4 | n/a | 1 | 0 |
Polyunsaturated Fat (g) | 3.7 | 24.1 | 11.1 | 1.7 | 0.0 | 0.0 | 0.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 42 | 3 |
Potassium (mg) | 586.4 | 682.9 | 648.6 | 256.5 | 88.1 | 73.2 | 6.8 | 6.2 | 6.2 | 0.2 | 11.3 | 2.1 | 85.0 | 2,454 | 153 |
Proline (g) | 0.7 | 0.7 | 0.9 | 0.4 | 0.2 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 3 | 0 |
Protein (g) | 21.3 | 15.4 | 19.5 | 6.7 | 0.5 | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.4 | 64 | 4 |
Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 190.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 191 | 12 |
Riboflavin (mg) | 0.3 | 0.1 | 0.9 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2 | 0 |
Saturated Fat (g) | 1.8 | 3.1 | 3.4 | 0.5 | 0.0 | 0.0 | 14.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 24 | 1 |
Selenium (mcg) | 46.8 | 21.3 | 2.3 | 22.8 | 1.4 | 0.7 | 0.3 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 96 | 6 |
Serine (g) | 1.1 | 0.8 | 0.9 | 0.3 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.1 | 3 | 0 |
Sodium (mg) | 9.7 | 25.2 | 0.9 | 3.5 | 6.8 | 15.4 | 3.1 | 0.4 | 0.4 | 1,162.7 | 0.3 | 0.1 | 2.0 | 1,230 | 77 |
Starch (g) | 93.8 | n/a | 0.7 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 95 | 6 |
Stigmasterol | n/a | n/a | 3.7 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 4 | 0 |
Sucrose (g) | 1.6 | 1.0 | 3.3 | n/a | 1.5 | 52.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.1 | 60 | 4 |
Sugar (g) | 1.6 | 1.3 | 3.6 | n/a | 139.2 | 53.4 | 0.0 | 0.5 | 0.5 | 0.0 | 0.1 | 0.2 | 4.0 | 204 | 13 |
Theobromine (mg) | 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 | 0 | 0 |
Thiamin (mg) | 0.7 | 1.4 | 0.2 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 3 | 0 |
Threonine (g) | 0.6 | 0.6 | 0.6 | 0.3 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 2 | 0 |
Tocopherol, alpha (mg) | 0.7 | 0.3 | 24.1 | n/a | 0.0 | 0.0 | 0.7 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 1.2 | 27 | 2 |
Tocopherol, beta (mg) | 0.0 | 0.0 | 0.3 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
Tocopherol, delta (mg) | 0.0 | 0.3 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
Tocopherol, gamma (mg) | 0.2 | 16.8 | 0.6 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.3 | 0.0 | 0.0 | 18 | 1 |
Total Fat (g) | 10.6 | 35.4 | 45.5 | 2.8 | 0.0 | 0.0 | 23.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.1 | 118 | 7 |
Trans-monoenoic Fat | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
TransFatty acids | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
Tryptophan (g) | 0.3 | 0.2 | 0.2 | 0.1 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 1 | 0 |
Tyrosine (g) | 0.6 | 0.4 | 0.4 | 0.2 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 2 | 0 |
Valine (g) | 1.1 | 0.9 | 0.8 | 0.3 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 3 | 0 |
Vitamin A, IU (IU) | 0.0 | 0.0 | 0.9 | 0.0 | 0.0 | 0.0 | 709.7 | 0.0 | 0.0 | 0.0 | 7.7 | 0.6 | 60.0 | 779 | 49 |
Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 194.3 | 0.0 | 0.0 | 0.0 | 0.4 | 0.0 | 3.0 | 198 | 12 |
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 |
Vitamin B-6 (mg) | 0.2 | 0.4 | 0.1 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 1 | 0 |
Vitamin C (mg) | 0.0 | 0.5 | 0.0 | 0.0 | 0.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 13.3 | 15 | 1 |
Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 17.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 17 | 1 |
Water (g) | 17.6 | 5.8 | 4.3 | 3.2 | 29.0 | 0.7 | 5.1 | 2.2 | 2.2 | 0.0 | 0.3 | 0.0 | 87.1 | 158 | 10 |
Zinc (mg) | 5.9 | 3.6 | 2.8 | 3.5 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 16 | 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.