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 2/3 cups (135g) quick-cooking rolled oats |
1/2 cup (90g) powdered chocolate milk mix |
1/3 cup (31g) oat bran |
1/2 teaspoon (3g) salt |
1/4 teaspoon (1g) ground cinnamon |
1/2 cup (69g) almonds |
1/2 cup (73g) raisins |
1 cup (0g) cereal |
1/4 cup (32g) pumpkin seeds |
2 tablespoons (21g) flax seeds |
2 tablespoons (0g) chia seeds |
1/3 cup (86g) peanut butter |
1 teaspoon (4g) vanilla extract |
6 tablespoons (85g) butter |
1/4 cup (0g) banana syrup |
2 tablespoons (0g) agave nectar |
1 tablespoon (15g) water |
Total | 1 serving | |
| Alanine (g) | 0.8 | n/a | 0.3 | 0.0 | 0.0 | 0.7 | 0.1 | n/a | 0.5 | 0.2 | n/a | 0.8 | n/a | 0.0 | n/a | n/a | n/a | 3 | 0 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 1.4 | 0.0 | n/a | n/a | 0.0 | 1 | 0 |
| Arginine (g) | 1.1 | n/a | 0.4 | 0.0 | 0.0 | 1.7 | 0.3 | n/a | 1.7 | 0.4 | n/a | 2.3 | n/a | 0.0 | n/a | n/a | n/a | 8 | 1 |
| Ash (g) | 2.4 | 1.6 | 0.9 | 3.0 | 0.0 | 2.2 | 1.3 | n/a | 1.5 | 0.8 | n/a | 2.7 | 0.0 | 1.8 | n/a | n/a | 0.0 | 18 | 2 |
| Aspartic acid (g) | 1.6 | n/a | 0.5 | 0.0 | 0.0 | 1.9 | 0.1 | n/a | 1.0 | 0.4 | n/a | 2.6 | n/a | 0.1 | n/a | n/a | n/a | 8 | 1 |
| Beta-sitosterol | n/a | n/a | n/a | n/a | n/a | 81.4 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 3.4 | n/a | n/a | n/a | 85 | 7 |
| Caffeine (mg) | 0.0 | 7.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 7 | 1 |
| Calcium (mg) | 70.2 | 408.4 | 18.2 | 0.7 | 6.5 | 184.2 | 36.3 | n/a | 14.8 | 52.5 | n/a | 36.9 | 0.5 | 20.4 | n/a | n/a | 0.4 | 850 | 71 |
| Calories | 511.8 | 359.0 | 77.0 | 0.0 | 1.6 | 410.6 | 216.8 | n/a | 180.3 | 110.0 | n/a | 505.2 | 12.1 | 610.9 | n/a | n/a | 0.0 | 2,995 | 250 |
| Calories (kj) | 2,141.5 | 1,501.7 | 322.1 | 0.0 | 6.8 | 1,718.1 | 907.7 | n/a | 754.3 | 460.2 | n/a | 2,115.2 | 50.6 | 2,555.1 | n/a | n/a | 0.0 | 12,533 | 1,044 |
| Campesterol | n/a | n/a | n/a | n/a | n/a | 2.8 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 3 | 0 |
| Carbohydrates (g) | 91.4 | 81.0 | 20.7 | 0.0 | 0.5 | 14.6 | 57.4 | n/a | 3.5 | 5.9 | n/a | 16.8 | 0.5 | 0.1 | n/a | n/a | 0.0 | 293 | 24 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 183.2 | n/a | n/a | 0.0 | 183 | 15 |
| Copper (mg) | 0.5 | 0.8 | 0.1 | 0.0 | 0.0 | 0.8 | 0.2 | n/a | 0.4 | 0.3 | n/a | 0.4 | 0.0 | 0.0 | n/a | n/a | 0.0 | 4 | 0 |
| Cystine (g) | 0.6 | n/a | 0.2 | 0.0 | 0.0 | 0.2 | 0.0 | n/a | 0.1 | 0.1 | n/a | 0.2 | n/a | 0.0 | n/a | n/a | n/a | 1 | 0 |
| Dietary Fiber (g) | 13.6 | 4.0 | 4.8 | 0.0 | 0.3 | 7.5 | 2.7 | n/a | 1.9 | 5.6 | n/a | 5.2 | 0.0 | 0.0 | n/a | n/a | 0.0 | 46 | 4 |
| Folate (mcg) | 43.2 | 3.6 | 16.3 | 0.0 | 0.0 | 36.6 | 3.6 | n/a | 18.7 | 17.9 | n/a | 63.6 | 0.0 | 2.6 | n/a | n/a | 0.0 | 206 | 17 |
| Folate, DFE (mcg) | 43.2 | 3.6 | 16.3 | 0.0 | 0.0 | 36.6 | 3.6 | n/a | 18.7 | 17.9 | n/a | 63.6 | 0.0 | 2.6 | n/a | n/a | 0.0 | 206 | 17 |
| Folate, food (mcg) | 43.2 | 3.6 | 16.3 | 0.0 | 0.0 | 36.6 | 3.6 | n/a | 18.7 | 17.9 | n/a | 63.6 | 0.0 | 2.6 | n/a | n/a | 0.0 | 206 | 17 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0 | 0 |
| Fructose (g) | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 21.5 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 22 | 2 |
| Galactose (g) | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Glucose (dextrose) (g) | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 20.1 | n/a | 0.0 | 0.1 | n/a | 0.5 | n/a | n/a | n/a | n/a | n/a | 21 | 2 |
| Glutamic acid (g) | 3.8 | n/a | 1.2 | 0.0 | 0.0 | 3.5 | 0.1 | n/a | 2.0 | 0.8 | n/a | 4.3 | n/a | 0.2 | n/a | n/a | n/a | 16 | 1 |
| Glycine (g) | 0.9 | n/a | 0.3 | 0.0 | 0.0 | 1.0 | 0.1 | n/a | 0.6 | 0.3 | n/a | 1.2 | n/a | 0.0 | n/a | n/a | n/a | 4 | 0 |
| Histidine (g) | 0.4 | n/a | 0.1 | 0.0 | 0.0 | 0.4 | 0.1 | n/a | 0.3 | 0.1 | n/a | 0.5 | n/a | 0.0 | n/a | n/a | n/a | 2 | 0 |
| Hydroxyproline | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Iron (mg) | 5.7 | 0.0 | 1.7 | 0.0 | 0.1 | 2.6 | 1.4 | n/a | 2.8 | 1.2 | n/a | 1.6 | 0.0 | 0.0 | n/a | n/a | 0.0 | 17 | 1 |
| Isoleucine (g) | 0.7 | n/a | 0.2 | 0.0 | 0.0 | 0.5 | 0.0 | n/a | 0.4 | 0.2 | n/a | 0.5 | n/a | 0.0 | n/a | n/a | n/a | 3 | 0 |
| Lactose (g) | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Leucine (g) | 1.3 | n/a | 0.4 | 0.0 | 0.0 | 1.0 | 0.1 | n/a | 0.8 | 0.3 | n/a | 1.3 | n/a | 0.1 | n/a | n/a | n/a | 5 | 0 |
| Lysine (g) | 0.9 | n/a | 0.2 | 0.0 | 0.0 | 0.4 | 0.1 | n/a | 0.4 | 0.2 | n/a | 0.6 | n/a | 0.1 | n/a | n/a | n/a | 3 | 0 |
| Magnesium (mg) | 186.3 | 47.6 | 73.6 | 0.0 | 0.4 | 193.9 | 23.2 | n/a | 190.9 | 80.8 | n/a | 132.3 | 0.5 | 1.7 | n/a | n/a | 0.1 | 931 | 78 |
| Maltose (g) | 0.0 | n/a | n/a | n/a | 0.0 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Manganese (mg) | 4.9 | 0.6 | 1.8 | 0.0 | 0.1 | 1.6 | 0.2 | n/a | 1.5 | 0.5 | n/a | 1.3 | 0.0 | 0.0 | n/a | n/a | 0.0 | 12 | 1 |
| Methionine (g) | 0.3 | n/a | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.2 | 0.1 | n/a | 0.2 | n/a | 0.0 | n/a | n/a | n/a | 1 | 0 |
| Monounsaturated Fat (g) | 2.7 | 0.0 | 0.7 | 0.0 | 0.0 | 22.3 | 0.0 | n/a | 5.2 | 1.6 | n/a | 20.8 | 0.0 | 17.9 | n/a | n/a | 0.0 | 71 | 6 |
| Niacin (mg) | 1.5 | 0.2 | 0.3 | 0.0 | 0.0 | 2.5 | 0.6 | n/a | 1.6 | 0.6 | n/a | 11.5 | 0.0 | 0.0 | n/a | n/a | 0.0 | 19 | 2 |
| Pantothenic acid (mg) | 1.5 | 0.0 | 0.5 | 0.0 | 0.0 | 0.2 | 0.1 | n/a | 0.2 | 0.2 | n/a | 0.9 | 0.0 | 0.1 | n/a | n/a | 0.0 | 4 | 0 |
| Phenylalanine (g) | 0.9 | n/a | 0.3 | 0.0 | 0.0 | 0.8 | 0.0 | n/a | 0.6 | 0.2 | n/a | 1.0 | n/a | 0.0 | n/a | n/a | n/a | 4 | 0 |
| Phosphorus (mg) | 553.6 | 77.2 | 229.8 | 0.0 | 0.4 | 324.3 | 73.2 | n/a | 397.6 | 132.3 | n/a | 307.6 | 0.3 | 20.4 | n/a | n/a | 0.0 | 2,117 | 176 |
| Phytosterols | n/a | n/a | n/a | 0.0 | 0.2 | 87.6 | n/a | n/a | n/a | n/a | n/a | 87.6 | n/a | n/a | n/a | n/a | n/a | 175 | 15 |
| Polyunsaturated Fat (g) | 3.1 | 0.0 | 0.9 | 0.0 | 0.0 | 9.0 | 0.0 | n/a | 6.8 | 5.9 | n/a | 12.2 | 0.0 | 2.6 | n/a | n/a | 0.0 | 40 | 3 |
| Potassium (mg) | 488.8 | 251.3 | 177.2 | 0.2 | 2.8 | 491.3 | 543.0 | n/a | 260.9 | 167.5 | n/a | 557.6 | 6.2 | 20.4 | n/a | n/a | 0.1 | 2,967 | 247 |
| Proline (g) | 0.6 | n/a | 0.3 | 0.0 | 0.0 | 0.7 | 0.2 | n/a | 0.4 | 0.2 | n/a | 1.2 | n/a | 0.1 | n/a | n/a | n/a | 4 | 0 |
| Protein (g) | 17.8 | 4.1 | 5.4 | 0.0 | 0.0 | 14.5 | 2.2 | n/a | 9.7 | 3.8 | n/a | 21.6 | 0.0 | 0.7 | n/a | n/a | 0.0 | 80 | 7 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 571.7 | n/a | n/a | 0.0 | 572 | 48 |
| Riboflavin (mg) | 0.2 | 0.1 | 0.1 | 0.0 | 0.0 | 0.7 | 0.1 | n/a | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | n/a | n/a | 0.0 | 1 | 0 |
| Saturated Fat (g) | 1.5 | 2.0 | 0.4 | 0.0 | 0.0 | 2.8 | 0.0 | n/a | 2.8 | 0.8 | n/a | 9.0 | 0.0 | 43.8 | n/a | n/a | 0.0 | 63 | 5 |
| Selenium (mcg) | 39.0 | 1.7 | 14.1 | 0.0 | 0.0 | 1.6 | 0.4 | n/a | 3.0 | 5.2 | n/a | 4.8 | 0.0 | 0.9 | n/a | n/a | 0.0 | 71 | 6 |
| Serine (g) | 1.0 | n/a | 0.3 | 0.0 | 0.0 | 0.7 | 0.1 | n/a | 0.5 | 0.2 | n/a | 1.3 | n/a | 0.0 | n/a | n/a | n/a | 4 | 0 |
| Sodium (mg) | 8.1 | 122.1 | 1.3 | 1,162.7 | 0.1 | 233.9 | 8.0 | n/a | 2.3 | 6.2 | n/a | 394.3 | 0.4 | 608.3 | n/a | n/a | 0.4 | 2,548 | 212 |
| Starch (g) | 78.2 | n/a | n/a | n/a | n/a | 0.5 | 2.0 | n/a | 0.5 | n/a | n/a | 4.1 | n/a | n/a | n/a | n/a | n/a | 85 | 7 |
| Stigmasterol | n/a | n/a | n/a | n/a | n/a | 2.8 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 3 | 0 |
| Sucrose (g) | 1.3 | n/a | n/a | n/a | 0.0 | 3.3 | 0.3 | n/a | 0.4 | 0.2 | n/a | 7.5 | n/a | n/a | n/a | n/a | n/a | 13 | 1 |
| Sugar (g) | 1.3 | 73.4 | 0.5 | 0.0 | 0.0 | 3.4 | 42.9 | n/a | 0.5 | 0.3 | n/a | 7.9 | 0.5 | 0.1 | n/a | n/a | 0.0 | 131 | 11 |
| Theobromine (mg) | 0.0 | 248.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 249 | 21 |
| Thiamin (mg) | 0.6 | 0.0 | 0.4 | 0.0 | 0.0 | 0.1 | 0.1 | n/a | 0.1 | 0.3 | n/a | 0.1 | 0.0 | 0.0 | n/a | n/a | 0.0 | 2 | 0 |
| Threonine (g) | 0.5 | n/a | 0.2 | 0.0 | 0.0 | 0.5 | 0.1 | n/a | 0.3 | 0.2 | n/a | 0.4 | n/a | 0.0 | n/a | n/a | n/a | 2 | 0 |
| Tocopherol, alpha (mg) | 0.6 | 0.0 | 0.3 | 0.0 | 0.0 | 16.4 | 0.1 | n/a | 0.7 | 0.1 | n/a | 7.7 | 0.0 | 2.0 | n/a | n/a | 0.0 | 28 | 2 |
| Tocopherol, beta (mg) | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.3 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.2 | n/a | 0.0 | n/a | n/a | n/a | 1 | 0 |
| Tocopherol, delta (mg) | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.1 | 0.0 | n/a | 0.1 | 0.1 | n/a | 0.5 | n/a | 0.0 | n/a | n/a | n/a | 1 | 0 |
| Tocopherol, gamma (mg) | 0.2 | n/a | 0.0 | n/a | 0.1 | 0.5 | 0.0 | n/a | 11.3 | 4.1 | n/a | 8.0 | n/a | 0.0 | n/a | n/a | n/a | 24 | 2 |
| Total Fat (g) | 8.8 | 2.0 | 2.2 | 0.0 | 0.0 | 35.9 | 0.3 | n/a | 15.8 | 8.7 | n/a | 43.3 | 0.0 | 69.1 | n/a | n/a | 0.0 | 186 | 16 |
| Trans-monoenoic Fat | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 2.5 | n/a | n/a | n/a | 3 | 0 |
| TransFatty acids | 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 | 2.8 | n/a | n/a | n/a | 3 | 0 |
| Tryptophan (g) | 0.2 | n/a | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.2 | 0.1 | n/a | 0.2 | n/a | 0.0 | n/a | n/a | n/a | 1 | 0 |
| Tyrosine (g) | 0.5 | n/a | 0.2 | 0.0 | 0.0 | 0.4 | 0.0 | n/a | 0.4 | 0.1 | n/a | 0.7 | n/a | 0.0 | n/a | n/a | n/a | 2 | 0 |
| Valine (g) | 0.9 | n/a | 0.3 | 0.0 | 0.0 | 0.5 | 0.1 | n/a | 0.5 | 0.2 | n/a | 0.7 | n/a | 0.0 | n/a | n/a | n/a | 3 | 0 |
| Vitamin A, IU (IU) | 0.0 | 1.8 | 0.0 | 0.0 | 1.9 | 0.7 | 0.0 | n/a | 5.2 | 0.0 | n/a | 0.0 | 0.0 | 2,129.1 | n/a | n/a | 0.0 | 2,139 | 178 |
| Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.3 | 0.0 | n/a | 0.0 | 0.0 | 582.8 | n/a | n/a | 0.0 | 583 | 49 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | n/a | n/a | 0.0 | 0 | 0 |
| Vitamin B-6 (mg) | 0.1 | 0.8 | 0.1 | 0.0 | 0.0 | 0.1 | 0.1 | n/a | 0.0 | 0.1 | n/a | 0.5 | 0.0 | 0.0 | n/a | n/a | 0.0 | 2 | 0 |
| Vitamin C (mg) | 0.0 | 24.5 | 0.0 | 0.0 | 0.0 | 0.0 | 1.7 | n/a | 0.6 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 27 | 2 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 51.1 | n/a | n/a | 0.0 | 51 | 4 |
| Water (g) | 14.6 | 1.0 | 2.1 | 0.0 | 0.1 | 1.7 | 11.2 | n/a | 1.7 | 1.4 | n/a | 1.6 | 2.2 | 13.5 | n/a | n/a | 14.5 | 66 | 5 |
| Zinc (mg) | 4.9 | 6.1 | 1.0 | 0.0 | 0.0 | 2.3 | 0.2 | n/a | 2.5 | 0.9 | n/a | 2.5 | 0.0 | 0.1 | n/a | n/a | 0.0 | 20 | 2 |
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.