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.
1/2 cup (85g) quinoa |
2 cups (162g) rolled oats |
1/4 cup (29g) wheat germ |
1/4 cup (27g) slivered almonds |
1/4 cup (35g) sunflower seeds |
1/4 cup (36g) sesame seeds |
1/4 cup (21g) coconut |
1/4 cup (55g) cooking oil |
1/4 cup (85g) honey |
2 cups (340g) quinoa |
1/2 cup (76g) mixed dried fruit |
1/2 cup (73g) raisins |
1/2 teaspoon (3g) salt |
1 teaspoon (5g) lemon juice |
1/2 teaspoon (2g) vanilla |
1/2 (59g) bananas |
1 to taste (0g) granola cereal |
1/2 cup (74g) dates |
1/2 cup (73g) raisins |
Total | 1 serving | |
Alanine (g) | 0.5 | 0.9 | 0.4 | 0.3 | 0.4 | 0.3 | 0.1 | 0.0 | 0.0 | 2.0 | n/a | 0.1 | 0.0 | n/a | n/a | 0.0 | n/a | 0.1 | 0.1 | 5 | 0 |
Alcohol | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.7 | 0.0 | n/a | 0.0 | 0.0 | 1 | 0 |
Arginine (g) | 0.9 | 1.4 | 0.5 | 0.7 | 0.8 | 0.9 | 0.2 | 0.0 | 0.0 | 3.7 | n/a | 0.3 | 0.0 | n/a | n/a | 0.0 | n/a | 0.1 | 0.3 | 10 | 0 |
Ash (g) | 2.0 | 2.9 | 1.2 | 0.8 | 1.1 | 1.6 | 0.4 | 0.0 | 0.2 | 8.1 | 1.4 | 1.3 | 3.0 | 0.0 | 0.0 | 0.5 | n/a | 1.2 | 1.3 | 27 | 0 |
Aspartic acid (g) | 1.0 | 2.0 | 0.6 | 0.8 | 0.9 | 0.6 | 0.1 | 0.0 | 0.0 | 3.9 | n/a | 0.1 | 0.0 | n/a | n/a | 0.1 | n/a | 0.2 | 0.1 | 10 | 0 |
Beta-sitosterol | n/a | n/a | n/a | 35.6 | 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 | n/a | 36 | 0 |
Caffeine | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0 | 0 |
Calcium (mg) | 40.0 | 84.2 | 11.2 | 71.3 | 27.3 | 351.0 | 5.5 | 0.0 | 5.1 | 159.8 | 28.9 | 36.3 | 0.7 | 0.3 | 0.2 | 3.0 | n/a | 28.7 | 36.3 | 890 | 0 |
Calories | 312.8 | 614.0 | 103.5 | 155.3 | 204.4 | 206.3 | 140.6 | 481.8 | 257.6 | 1,251.2 | 185.1 | 216.8 | 0.0 | 1.1 | 6.0 | 52.5 | n/a | 207.3 | 216.8 | 4,613 | 0 |
Calories (kj) | 1,308.2 | 2,569.3 | 433.0 | 650.2 | 855.8 | 862.9 | 588.1 | 2,016.0 | 1,078.0 | 5,232.6 | 774.8 | 907.7 | 0.0 | 4.6 | 25.3 | 218.9 | n/a | 865.8 | 907.7 | 19,299 | 0 |
Campesterol | n/a | n/a | n/a | 1.4 | 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 | n/a | 1 | 0 |
Carbohydrates (g) | 54.5 | 109.7 | 14.9 | 5.9 | 7.0 | 8.4 | 5.0 | 0.0 | 69.8 | 218.1 | 48.8 | 57.4 | 0.0 | 0.4 | 0.3 | 13.5 | n/a | 55.1 | 57.4 | 726 | 0 |
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 | n/a | 0.0 | 0.0 | 0 | 0 |
Copper (mg) | 0.5 | 0.6 | 0.2 | 0.3 | 0.6 | 1.5 | 0.2 | 0.0 | 0.0 | 2.0 | 0.3 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.2 | 0.2 | 7 | 0 |
Cystine (g) | 0.2 | 0.7 | 0.1 | 0.1 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.7 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 2 | 0 |
Dietary Fiber (g) | 6.0 | 16.4 | 3.8 | 3.3 | 3.0 | 4.2 | 3.5 | 0.0 | 0.2 | 23.8 | 5.9 | 2.7 | 0.0 | 0.0 | 0.0 | 1.5 | n/a | 5.9 | 2.7 | 83 | 0 |
Folate (mcg) | 156.4 | 51.8 | 80.8 | 13.5 | 79.5 | 34.9 | 1.9 | 0.0 | 1.7 | 625.6 | 3.0 | 3.6 | 0.0 | 1.0 | 0.0 | 11.8 | n/a | 14.0 | 3.6 | 1,083 | 0 |
Folate, DFE (mcg) | 156.4 | 51.8 | 80.8 | 13.5 | 79.5 | 34.9 | 1.9 | 0.0 | 1.7 | 625.6 | 3.0 | 3.6 | 0.0 | 1.0 | 0.0 | 11.8 | n/a | 14.0 | 3.6 | 1,083 | 0 |
Folate, food (mcg) | 156.4 | 51.8 | 80.8 | 13.5 | 79.5 | 34.9 | 1.9 | 0.0 | 1.7 | 625.6 | 3.0 | 3.6 | 0.0 | 1.0 | 0.0 | 11.8 | n/a | 14.0 | 3.6 | 1,083 | 0 |
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 | n/a | 0.0 | 0.0 | 0 | 0 |
Fructose | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 34.7 | n/a | n/a | 21.5 | n/a | 0.1 | n/a | 2.9 | n/a | 14.4 | 21.5 | 95 | 0 |
Galactose | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 2.6 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 3 | 0 |
Glucose (dextrose) | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 30.3 | n/a | n/a | 20.1 | n/a | 0.1 | n/a | 2.9 | n/a | 14.6 | 20.1 | 88 | 0 |
Glutamic acid (g) | 1.6 | 4.6 | 1.1 | 1.8 | 2.0 | 1.4 | 0.3 | 0.0 | 0.0 | 6.3 | n/a | 0.1 | 0.0 | n/a | n/a | 0.1 | n/a | 0.3 | 0.1 | 20 | 0 |
Glycine (g) | 0.6 | 1.0 | 0.4 | 0.4 | 0.5 | 0.4 | 0.1 | 0.0 | 0.0 | 2.4 | n/a | 0.1 | 0.0 | n/a | n/a | 0.0 | n/a | 0.1 | 0.1 | 6 | 0 |
Histidine (g) | 0.3 | 0.4 | 0.2 | 0.2 | 0.2 | 0.2 | 0.0 | 0.0 | 0.0 | 1.4 | n/a | 0.1 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.1 | 3 | 0 |
Iron (mg) | 3.9 | 6.9 | 1.8 | 1.0 | 1.8 | 5.2 | 0.7 | 0.0 | 0.4 | 15.5 | 2.1 | 1.4 | 0.0 | 0.0 | 0.0 | 0.2 | n/a | 0.7 | 1.4 | 43 | 0 |
Isoleucine (g) | 0.4 | 0.8 | 0.2 | 0.2 | 0.4 | 0.3 | 0.1 | 0.0 | 0.0 | 1.7 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 4 | 0 |
Lactose | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0 | 0 |
Leucine (g) | 0.7 | 1.6 | 0.5 | 0.4 | 0.6 | 0.5 | 0.1 | 0.0 | 0.0 | 2.9 | n/a | 0.1 | 0.0 | n/a | n/a | 0.0 | n/a | 0.1 | 0.1 | 7 | 0 |
Lysine (g) | 0.7 | 1.0 | 0.4 | 0.2 | 0.3 | 0.2 | 0.1 | 0.0 | 0.0 | 2.6 | n/a | 0.1 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.1 | 6 | 0 |
Magnesium (mg) | 167.5 | 223.6 | 68.7 | 72.4 | 113.8 | 126.4 | 19.2 | 0.0 | 1.7 | 669.8 | 29.7 | 23.2 | 0.0 | 0.3 | 0.3 | 15.9 | n/a | 31.6 | 23.2 | 1,587 | 0 |
Maltose | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 1.2 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.1 | 0.0 | 1 | 0 |
Manganese (mg) | 1.7 | 5.9 | 3.8 | 0.6 | 0.7 | 0.9 | 0.6 | n/a | 0.1 | 6.9 | 0.2 | 0.2 | 0.0 | 0.0 | 0.0 | 0.2 | n/a | 0.2 | 0.2 | 22 | 0 |
Methionine (g) | 0.3 | 0.3 | 0.1 | 0.0 | 0.2 | 0.2 | 0.0 | 0.0 | 0.0 | 1.1 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 2 | 0 |
Monounsaturated Fat (g) | 1.4 | 3.2 | 0.4 | 8.3 | 6.5 | 6.8 | 0.6 | 15.0 | 0.0 | 5.5 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 48 | 0 |
Niacin (mg) | 1.3 | 1.8 | 2.0 | 0.9 | 2.9 | 1.6 | 0.1 | 0.0 | 0.1 | 5.2 | 1.5 | 0.6 | 0.0 | 0.0 | 0.0 | 0.4 | n/a | 0.9 | 0.6 | 20 | 0 |
Pantothenic acid (mg) | 0.7 | 1.8 | 0.6 | 0.1 | 0.4 | 0.0 | 0.2 | 0.0 | 0.1 | 2.6 | 0.3 | 0.1 | 0.0 | 0.0 | 0.0 | 0.2 | n/a | 0.4 | 0.1 | 8 | 0 |
Phenylalanine (g) | 0.5 | 1.1 | 0.3 | 0.3 | 0.4 | 0.3 | 0.1 | 0.0 | 0.0 | 2.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 5 | 0 |
Phosphorus (mg) | 388.5 | 664.2 | 242.1 | 130.7 | 231.0 | 226.4 | 43.9 | 0.0 | 3.4 | 1,553.8 | 58.7 | 73.2 | 0.0 | 0.4 | 0.1 | 13.0 | n/a | 45.6 | 73.2 | 3,748 | 0 |
Phytosterols | n/a | n/a | n/a | n/a | 186.9 | 257.0 | n/a | 527.6 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 9.4 | n/a | n/a | n/a | 981 | 0 |
Polyunsaturated Fat (g) | 2.8 | 3.7 | 1.7 | 3.3 | 8.1 | 7.8 | 0.2 | 29.8 | 0.0 | 11.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 69 | 0 |
Potassium (mg) | 478.6 | 586.4 | 256.5 | 190.4 | 225.8 | 168.5 | 115.7 | 0.0 | 44.1 | 1,914.2 | 606.4 | 543.0 | 0.2 | 5.2 | 3.1 | 211.2 | n/a | 482.2 | 543.0 | 6,374 | 0 |
Proline (g) | 0.7 | 0.7 | 0.4 | 0.3 | 0.4 | 0.3 | 0.1 | 0.0 | 0.1 | 2.6 | n/a | 0.2 | 0.0 | n/a | n/a | 0.0 | n/a | 0.1 | 0.2 | 6 | 0 |
Protein (g) | 12.0 | 21.3 | 6.7 | 5.7 | 7.3 | 6.4 | 1.5 | 0.0 | 0.3 | 48.0 | 1.9 | 2.2 | 0.0 | 0.0 | 0.0 | 0.6 | n/a | 1.8 | 2.2 | 118 | 0 |
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 | n/a | 0.0 | 0.0 | 0 | 0 |
Riboflavin (mg) | 0.3 | 0.3 | 0.1 | 0.3 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 1.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 3 | 0 |
Saturated Fat (g) | 0.6 | 1.8 | 0.5 | 1.0 | 1.6 | 2.5 | 12.2 | 7.1 | 0.0 | 2.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 30 | 0 |
Selenium (mcg) | 7.2 | 46.8 | 22.8 | 0.7 | 18.6 | 12.4 | 3.9 | 0.0 | 0.7 | 28.9 | n/a | 0.4 | 0.0 | 0.0 | 0.0 | 0.6 | n/a | 2.2 | 0.4 | 146 | 0 |
Serine (g) | 0.5 | 1.1 | 0.3 | 0.3 | 0.4 | 0.3 | 0.1 | 0.0 | 0.0 | 1.9 | n/a | 0.1 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.1 | 5 | 0 |
Sodium (mg) | 4.3 | 9.7 | 3.5 | 0.3 | 3.2 | 4.0 | 7.9 | 0.0 | 3.4 | 17.0 | 13.7 | 8.0 | 1,162.7 | 0.1 | 0.2 | 0.6 | n/a | 1.5 | 8.0 | 1,248 | 0 |
Starch (g) | 44.4 | 93.8 | n/a | 0.2 | n/a | n/a | n/a | n/a | n/a | 177.5 | n/a | 2.0 | n/a | 0.0 | n/a | 3.2 | n/a | n/a | 2.0 | 323 | 0 |
Stigmasterol | n/a | n/a | n/a | 1.1 | 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 | n/a | 1 | 0 |
Sucrose | n/a | 1.6 | n/a | 1.0 | 0.9 | n/a | n/a | n/a | 0.8 | n/a | n/a | 0.3 | n/a | 0.0 | n/a | 1.4 | n/a | 17.5 | 0.3 | 24 | 0 |
Sugar | n/a | 1.6 | n/a | 1.1 | 0.9 | 0.1 | 1.6 | 0.0 | 69.6 | n/a | n/a | 42.9 | 0.0 | 0.1 | 0.3 | 7.2 | n/a | 46.6 | 42.9 | 215 | 0 |
Theobromine | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0 | 0 |
Thiamin (mg) | 0.3 | 0.7 | 0.5 | 0.1 | 0.5 | 0.3 | 0.0 | 0.0 | 0.0 | 1.2 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 4 | 0 |
Threonine (g) | 0.4 | 0.6 | 0.3 | 0.2 | 0.3 | 0.3 | 0.1 | 0.0 | 0.0 | 1.4 | n/a | 0.1 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.1 | 4 | 0 |
Tocopherol, alpha (mg) | 2.1 | 0.7 | n/a | 7.1 | 12.3 | 0.1 | 0.1 | 7.8 | 0.0 | 8.3 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 0.1 | 39 | 0 |
Tocopherol, beta (mg) | 0.1 | 0.0 | n/a | 0.1 | 0.4 | n/a | n/a | n/a | n/a | 0.3 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 1 | 0 |
Tocopherol, delta (mg) | 0.3 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 1.2 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 2 | 0 |
Tocopherol, gamma (mg) | 3.9 | 0.2 | n/a | 0.2 | 0.1 | n/a | n/a | n/a | n/a | 15.5 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 20 | 0 |
Total Fat (g) | 5.2 | 10.6 | 2.8 | 13.3 | 18.0 | 17.9 | 13.7 | 54.5 | 0.0 | 20.6 | 0.4 | 0.3 | 0.0 | 0.0 | 0.0 | 0.2 | n/a | 0.3 | 0.3 | 158 | 0 |
Trans-monoenoic Fat | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
TransFatty acids | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.2 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
Tryptophan (g) | 0.1 | 0.3 | 0.1 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.6 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 2 | 0 |
Tyrosine (g) | 0.2 | 0.6 | 0.2 | 0.1 | 0.2 | 0.3 | 0.0 | 0.0 | 0.0 | 0.9 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 3 | 0 |
Valine (g) | 0.5 | 1.1 | 0.3 | 0.2 | 0.5 | 0.4 | 0.1 | 0.0 | 0.0 | 2.0 | n/a | 0.1 | 0.0 | n/a | n/a | 0.0 | n/a | 0.1 | 0.1 | 5 | 0 |
Vitamin A, IU (IU) | 11.9 | 0.0 | 0.0 | 0.3 | 17.5 | 3.2 | 0.0 | 0.0 | 0.0 | 47.6 | 1,860.3 | 0.0 | 0.0 | 0.3 | 0.0 | 37.8 | n/a | 7.4 | 0.0 | 1,986 | 0 |
Vitamin A, RAE (mcg) | 0.9 | 0.0 | 0.0 | 0.0 | 1.1 | 0.0 | 0.0 | 0.0 | 0.0 | 3.4 | 92.9 | 0.0 | 0.0 | 0.0 | 0.0 | 1.8 | n/a | 0.0 | 0.0 | 100 | 0 |
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 | n/a | 0.0 | 0.0 | 0 | 0 |
Vitamin B-6 (mg) | 0.4 | 0.2 | 0.4 | 0.0 | 0.5 | 0.3 | 0.1 | 0.0 | 0.0 | 1.7 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.2 | n/a | 0.1 | 0.1 | 4 | 0 |
Vitamin C | n/a | 0.0 | 0.0 | 0.0 | 0.5 | 0.0 | 0.3 | 0.0 | 0.4 | n/a | 2.9 | 1.7 | 0.0 | 2.0 | 0.0 | 5.1 | n/a | 0.3 | 1.7 | 15 | 0 |
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 | n/a | 0.0 | 0.0 | 0 | 0 |
Water (g) | 11.3 | 17.6 | 3.2 | 1.3 | 1.7 | 1.7 | 0.6 | 0.0 | 14.5 | 45.2 | 23.8 | 11.2 | 0.0 | 4.7 | 1.1 | 44.2 | n/a | 15.1 | 11.2 | 208 | 0 |
Zinc (mg) | 2.6 | 5.9 | 3.5 | 0.8 | 1.8 | 2.8 | 0.4 | 0.0 | 0.2 | 10.5 | 0.4 | 0.2 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.2 | 0.2 | 30 | 0 |
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.