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 1/2 cups (188g) all-purpose flour |
1/2 cup (60g) whole wheat flour |
1/2 cup (78g) whole oats |
1/4 cup (31g) cornmeal |
1/4 cup (28g) ground flax seeds |
1/4 cup (29g) wheat germ |
1/4 cup (35g) sunflower seeds |
1/4 cup (55g) brown sugar |
1/4 cup (32g) powdered milk |
2 tablespoons (21g) flax seeds |
2 tablespoons (18g) sesame seeds |
2 tablespoons (16g) pumpkin seeds |
3 tablespoons (41g) olive oil |
2 teaspoons (8g) instant yeast |
4 teaspoons (0g) vital wheat gluten |
1 1/4 (0g) warm water |
Total | 1 serving | |
| Alanine (g) | 0.6 | 0.3 | 0.7 | 0.2 | 0.3 | 0.4 | 0.4 | n/a | 0.3 | 0.2 | 0.2 | 0.2 | 0.0 | 0.2 | n/a | n/a | 4 | 0 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Arginine (g) | 0.8 | 0.4 | 0.9 | 0.1 | 0.5 | 0.5 | 0.8 | n/a | 0.3 | 0.4 | 0.5 | 0.9 | 0.0 | 0.2 | n/a | n/a | 6 | 1 |
| Ash (g) | 0.9 | 0.9 | 1.3 | 0.3 | 1.0 | 1.2 | 1.1 | 0.2 | 1.9 | 0.8 | 0.8 | 0.8 | 0.0 | 0.5 | n/a | n/a | 12 | 1 |
| Aspartic acid (g) | 0.8 | 0.4 | 1.1 | 0.2 | 0.6 | 0.6 | 0.9 | n/a | 0.6 | 0.4 | 0.3 | 0.5 | 0.0 | 0.3 | n/a | n/a | 7 | 1 |
| Caffeine (mg) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Calcium (mg) | 28.1 | 20.4 | 42.1 | 1.8 | 71.4 | 11.2 | 27.3 | 45.7 | 291.8 | 52.5 | 175.5 | 7.4 | 0.4 | 2.4 | n/a | n/a | 778 | 65 |
| Calories | 682.5 | 204.0 | 303.4 | 110.4 | 149.5 | 103.5 | 204.4 | 209.0 | 158.7 | 110.0 | 103.1 | 90.1 | 358.0 | 26.0 | n/a | n/a | 2,813 | 234 |
| Calories (kj) | 2,855.6 | 854.4 | 1,269.8 | 462.1 | 625.5 | 433.0 | 855.8 | 874.5 | 664.0 | 460.2 | 431.5 | 377.2 | 1,498.1 | 108.9 | n/a | n/a | 11,770 | 981 |
| Carbohydrates (g) | 143.1 | 43.2 | 51.7 | 23.5 | 8.1 | 14.9 | 7.0 | 53.9 | 12.3 | 5.9 | 4.2 | 1.7 | 0.0 | 3.3 | n/a | n/a | 373 | 31 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 31.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 31 | 3 |
| Copper (mg) | 0.3 | 0.2 | 0.5 | 0.1 | 0.3 | 0.2 | 0.6 | 0.0 | 0.0 | 0.3 | 0.7 | 0.2 | 0.0 | 0.0 | n/a | n/a | 4 | 0 |
| Cystine (g) | 0.4 | 0.2 | 0.3 | 0.0 | 0.1 | 0.1 | 0.2 | n/a | 0.1 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | n/a | 2 | 0 |
| Dietary Fiber (g) | 5.1 | 6.4 | 8.3 | 2.2 | 7.6 | 3.8 | 3.0 | 0.0 | 0.0 | 5.6 | 2.1 | 1.0 | 0.0 | 2.2 | n/a | n/a | 47 | 4 |
| Folate (mcg) | 48.8 | 26.4 | 43.7 | 7.6 | 24.4 | 80.8 | 79.5 | 0.6 | 11.8 | 17.9 | 17.5 | 9.4 | 0.0 | 187.2 | n/a | n/a | 555 | 46 |
| Folate, DFE (mcg) | 48.8 | 26.4 | 43.7 | 7.6 | 24.4 | 80.8 | 79.5 | 0.6 | 11.8 | 17.9 | 17.5 | 9.4 | 0.0 | 187.2 | n/a | n/a | 555 | 46 |
| Folate, food (mcg) | 48.8 | 26.4 | 43.7 | 7.6 | 24.4 | 80.8 | 79.5 | 0.6 | 11.8 | 17.9 | 17.5 | 9.4 | 0.0 | 187.2 | n/a | n/a | 555 | 46 |
| 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 | n/a | n/a | 0 | 0 |
| Fructose | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.6 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 1 | 0 |
| Galactose | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | 0.0 | n/a | n/a | 0.1 | n/a | n/a | 0.7 | n/a | 0.1 | n/a | 0.0 | n/a | n/a | n/a | n/a | 1 | 0 |
| Glutamic acid (g) | 6.5 | 2.6 | 2.9 | 0.5 | 1.1 | 1.1 | 2.0 | n/a | 1.8 | 0.8 | 0.7 | 1.0 | 0.0 | 0.5 | n/a | n/a | 22 | 2 |
| Glycine (g) | 0.7 | 0.3 | 0.7 | 0.1 | 0.3 | 0.4 | 0.5 | n/a | 0.2 | 0.3 | 0.2 | 0.3 | 0.0 | 0.2 | n/a | n/a | 4 | 0 |
| Histidine (g) | 0.4 | 0.2 | 0.3 | 0.1 | 0.1 | 0.2 | 0.2 | n/a | 0.2 | 0.1 | 0.1 | 0.1 | 0.0 | 0.1 | 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 | 0 | 0 |
| Iron (mg) | 2.2 | 2.2 | 3.7 | 1.1 | 1.6 | 1.8 | 1.8 | 0.4 | 0.2 | 1.2 | 2.6 | 1.4 | 0.2 | 0.2 | n/a | n/a | 20 | 2 |
| Isoleucine (g) | 0.7 | 0.3 | 0.5 | 0.1 | 0.3 | 0.2 | 0.4 | n/a | 0.5 | 0.2 | 0.1 | 0.2 | 0.0 | 0.2 | n/a | n/a | 4 | 0 |
| Lactose | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Leucine (g) | 1.3 | 0.5 | 1.0 | 0.3 | 0.3 | 0.5 | 0.6 | n/a | 0.8 | 0.3 | 0.2 | 0.4 | 0.0 | 0.2 | n/a | n/a | 7 | 1 |
| Lysine (g) | 0.4 | 0.2 | 0.5 | 0.1 | 0.2 | 0.4 | 0.3 | n/a | 0.7 | 0.2 | 0.1 | 0.2 | 0.0 | 0.3 | n/a | n/a | 4 | 0 |
| Magnesium (mg) | 41.3 | 82.2 | 138.1 | 38.7 | 109.8 | 68.7 | 113.8 | 5.0 | 27.2 | 80.8 | 63.2 | 95.5 | 0.0 | 4.3 | n/a | n/a | 868 | 72 |
| Maltose | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Manganese (mg) | 1.3 | 2.4 | 3.8 | 0.2 | 0.7 | 3.8 | 0.7 | 0.0 | 0.0 | 0.5 | 0.4 | 0.7 | 0.0 | 0.0 | n/a | n/a | 15 | 1 |
| Methionine (g) | 0.3 | 0.1 | 0.2 | 0.1 | 0.1 | 0.1 | 0.2 | n/a | 0.2 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | n/a | 2 | 0 |
| Monounsaturated Fat (g) | 0.2 | 0.2 | 1.7 | 0.3 | 2.1 | 0.4 | 6.5 | 0.0 | 2.5 | 1.6 | 3.4 | 2.6 | 29.5 | 0.3 | n/a | n/a | 51 | 4 |
| Niacin (mg) | 2.3 | 3.0 | 0.7 | 1.1 | 0.9 | 2.0 | 2.9 | 0.1 | 0.2 | 0.6 | 0.8 | 0.8 | 0.0 | 3.2 | n/a | n/a | 19 | 2 |
| Pantothenic acid (mg) | 0.8 | 0.4 | 1.1 | 0.1 | 0.3 | 0.6 | 0.4 | 0.1 | 0.7 | 0.2 | 0.0 | 0.1 | 0.0 | 1.1 | n/a | n/a | 6 | 0 |
| Phenylalanine (g) | 1.0 | 0.4 | 0.7 | 0.1 | 0.3 | 0.3 | 0.4 | n/a | 0.4 | 0.2 | 0.2 | 0.3 | 0.0 | 0.1 | n/a | n/a | 4 | 0 |
| Phosphorus (mg) | 202.5 | 214.2 | 407.9 | 73.5 | 179.8 | 242.1 | 231.0 | 2.2 | 248.3 | 132.3 | 113.2 | 198.8 | 0.0 | 51.0 | n/a | n/a | 2,297 | 191 |
| Phytosterols | n/a | n/a | n/a | n/a | n/a | n/a | 186.9 | n/a | n/a | n/a | 128.5 | n/a | 89.5 | n/a | n/a | n/a | 405 | 34 |
| Polyunsaturated Fat (g) | 0.8 | 0.7 | 2.0 | 0.5 | 8.0 | 1.7 | 8.1 | 0.0 | 0.2 | 5.9 | 3.9 | 3.4 | 4.3 | 0.0 | n/a | n/a | 40 | 3 |
| Potassium (mg) | 200.6 | 217.8 | 334.6 | 87.5 | 227.6 | 256.5 | 225.8 | 73.2 | 425.6 | 167.5 | 84.2 | 130.5 | 0.4 | 76.4 | n/a | n/a | 2,508 | 209 |
| Proline (g) | 2.2 | 1.2 | 0.7 | 0.2 | 0.2 | 0.4 | 0.4 | n/a | 0.8 | 0.2 | 0.1 | 0.2 | 0.0 | 0.1 | n/a | n/a | 7 | 1 |
| Protein (g) | 19.4 | 7.9 | 13.2 | 2.5 | 5.1 | 6.7 | 7.3 | 0.1 | 8.4 | 3.8 | 3.2 | 4.9 | 0.0 | 3.2 | n/a | n/a | 86 | 7 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 81.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 81 | 7 |
| Riboflavin (mg) | 0.1 | 0.1 | 0.1 | 0.1 | 0.0 | 0.1 | 0.1 | 0.0 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | n/a | n/a | 1 | 0 |
| Saturated Fat (g) | 0.3 | 0.3 | 0.9 | 0.2 | 1.0 | 0.5 | 1.6 | 0.0 | 5.4 | 0.8 | 1.3 | 1.4 | 5.6 | 0.1 | n/a | n/a | 19 | 2 |
| Selenium (mcg) | 63.6 | 37.1 | n/a | 4.7 | 7.1 | 22.8 | 18.6 | 0.7 | 5.2 | 5.2 | 6.2 | 1.5 | 0.0 | 0.6 | n/a | n/a | 173 | 14 |
| Serine (g) | 1.0 | 0.4 | 0.6 | 0.1 | 0.3 | 0.3 | 0.4 | n/a | 0.5 | 0.2 | 0.2 | 0.3 | 0.0 | 0.2 | n/a | n/a | 4 | 0 |
| Sodium (mg) | 3.8 | 1.2 | 1.6 | 10.7 | 8.4 | 3.5 | 3.2 | 15.4 | 118.7 | 6.2 | 2.0 | 1.1 | 0.8 | 4.1 | n/a | n/a | 180 | 15 |
| Starch | n/a | 34.7 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.2 | n/a | n/a | n/a | n/a | 35 | 3 |
| Sucrose | n/a | 0.2 | n/a | n/a | 0.3 | n/a | 0.9 | 52.0 | n/a | 0.2 | n/a | 0.2 | n/a | n/a | n/a | n/a | 54 | 4 |
| Sugar (g) | 0.5 | 0.2 | n/a | 0.2 | 0.4 | n/a | 0.9 | 53.4 | 12.3 | 0.3 | 0.1 | 0.2 | 0.0 | 0.0 | n/a | n/a | 69 | 6 |
| Theobromine (mg) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Thiamin (mg) | 0.2 | 0.3 | 0.6 | 0.1 | 0.5 | 0.5 | 0.5 | 0.0 | 0.1 | 0.3 | 0.1 | 0.0 | 0.0 | 0.9 | n/a | n/a | 4 | 0 |
| Threonine (g) | 0.5 | 0.2 | 0.4 | 0.1 | 0.2 | 0.3 | 0.3 | n/a | 0.4 | 0.2 | 0.1 | 0.2 | 0.0 | 0.2 | n/a | n/a | 3 | 0 |
| Tocopherol, alpha (mg) | 0.1 | 0.4 | n/a | 0.1 | 0.1 | n/a | 12.3 | 0.0 | 0.2 | 0.1 | 0.0 | 0.4 | 5.8 | 0.0 | n/a | n/a | 20 | 2 |
| Tocopherol, beta | n/a | 0.1 | n/a | 0.0 | 0.0 | n/a | 0.4 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 1 | 0 |
| Tocopherol, delta | n/a | 0.0 | n/a | 0.0 | 0.1 | n/a | 0.0 | n/a | n/a | 0.1 | n/a | 0.1 | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, gamma | n/a | 1.1 | n/a | 0.6 | 5.6 | n/a | 0.1 | n/a | n/a | 4.1 | n/a | 5.7 | 0.3 | n/a | n/a | n/a | 18 | 1 |
| Total Fat (g) | 1.8 | 1.5 | 5.4 | 1.1 | 11.8 | 2.8 | 18.0 | 0.0 | 8.5 | 8.7 | 8.9 | 7.9 | 40.5 | 0.6 | n/a | n/a | 118 | 10 |
| Trans-monoenoic Fat | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 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 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Tryptophan (g) | 0.2 | 0.1 | 0.2 | 0.0 | 0.1 | 0.1 | 0.1 | n/a | 0.1 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | n/a | 1 | 0 |
| Tyrosine (g) | 0.6 | 0.2 | 0.4 | 0.1 | 0.1 | 0.2 | 0.2 | n/a | 0.4 | 0.1 | 0.1 | 0.2 | 0.0 | 0.1 | n/a | n/a | 3 | 0 |
| Valine (g) | 0.8 | 0.3 | 0.7 | 0.1 | 0.3 | 0.3 | 0.5 | n/a | 0.6 | 0.2 | 0.2 | 0.3 | 0.0 | 0.2 | n/a | n/a | 4 | 0 |
| Vitamin A, IU (IU) | 0.0 | 5.4 | 0.0 | 65.3 | 0.0 | 0.0 | 17.5 | 0.0 | 298.9 | 0.0 | 1.6 | 2.6 | 0.0 | 0.0 | n/a | n/a | 391 | 33 |
| Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.0 | 3.4 | 0.0 | 0.0 | 1.1 | 0.0 | 82.6 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | n/a | n/a | 87 | 7 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 1 | 0 |
| Vitamin B-6 (mg) | 0.1 | 0.2 | 0.1 | 0.1 | 0.1 | 0.4 | 0.5 | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.1 | n/a | n/a | 2 | 0 |
| Vitamin C (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.5 | 0.0 | 2.8 | 0.1 | 0.0 | 0.3 | 0.0 | 0.0 | n/a | n/a | 4 | 0 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 134.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 134 | 11 |
| Water (g) | 22.4 | 6.4 | 6.4 | 3.1 | 1.9 | 3.2 | 1.7 | 0.7 | 0.8 | 1.4 | 0.8 | 0.8 | 0.0 | 0.4 | n/a | n/a | 50 | 4 |
| Zinc (mg) | 1.3 | 1.6 | 3.1 | 0.6 | 1.2 | 3.5 | 1.8 | 0.0 | 1.1 | 0.9 | 1.4 | 1.3 | 0.0 | 0.6 | n/a | n/a | 18 | 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.