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 cup (120g) whole wheat pastry flour |
1 cup (81g) old fashioned oats |
1 cup (0g) cereal |
2 teaspoons (9g) baking powder |
1/2 teaspoon (3g) salt |
1/2 cup (66g) dark chocolate |
1/4 cup (56g) margarine |
1/4 cup (65g) almond butter |
1/4 cup (55g) brown sugar |
1/4 cup (50g) sugar |
1 teaspoon (4g) vanilla |
1/2 cup (113g) coconut milk |
Total | 1 serving | |
Alanine (g) | 0.6 | 0.5 | n/a | n/a | 0.0 | 0.3 | 0.0 | 0.6 | n/a | n/a | n/a | 0.1 | 2 | 0 |
Alcohol (g) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 1.4 | n/a | 1 | 0 |
Arginine (g) | 0.8 | 0.7 | n/a | n/a | 0.0 | 0.5 | 0.0 | 1.6 | n/a | n/a | n/a | 0.4 | 4 | 0 |
Ash (g) | 1.9 | 1.4 | n/a | 6.6 | 3.0 | 2.4 | 1.1 | 2.0 | 0.2 | 0.0 | 0.0 | 1.1 | 20 | 1 |
Aspartic acid (g) | 0.9 | 1.0 | n/a | n/a | 0.0 | 0.8 | 0.0 | 1.6 | n/a | n/a | n/a | 0.2 | 5 | 0 |
Beta-sitosterol | n/a | n/a | n/a | n/a | n/a | 56.1 | n/a | 85.5 | n/a | n/a | n/a | n/a | 142 | 4 |
Caffeine (mg) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 52.8 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 53 | 2 |
Calcium (mg) | 40.8 | 42.1 | n/a | 677.5 | 0.7 | 66.7 | 16.9 | 226.5 | 45.7 | 0.5 | 0.5 | 20.3 | 1,138 | 36 |
Calories | 408.0 | 307.0 | n/a | 4.7 | 0.0 | 330.7 | 405.5 | 400.8 | 209.0 | 193.5 | 12.1 | 222.6 | 2,494 | 78 |
Calories (kj) | 1,708.8 | 1,284.7 | n/a | 19.6 | 0.0 | 1,384.0 | 1,695.9 | 1,676.4 | 874.5 | 809.0 | 50.6 | 931.1 | 10,435 | 326 |
Campesterol | n/a | n/a | n/a | n/a | n/a | 8.6 | n/a | 3.9 | n/a | n/a | n/a | n/a | 12 | 0 |
Carbohydrates (g) | 86.4 | 54.8 | n/a | 2.2 | 0.0 | 19.7 | 0.5 | 12.3 | 53.9 | 50.0 | 0.5 | 3.2 | 284 | 9 |
Cholesterol (mg) | 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 |
Copper (mg) | 0.5 | 0.3 | n/a | 0.0 | 0.0 | 2.1 | n/a | 0.6 | 0.0 | 0.0 | 0.0 | 0.3 | 4 | 0 |
Cystine (g) | 0.3 | 0.4 | n/a | n/a | 0.0 | 0.1 | 0.0 | 0.2 | n/a | n/a | n/a | 0.0 | 1 | 0 |
Dietary Fiber (g) | 12.8 | 8.2 | n/a | 0.0 | 0.0 | 11.0 | 0.0 | 6.7 | 0.0 | 0.0 | 0.0 | n/a | 39 | 1 |
Folate (mcg) | 52.8 | 25.9 | n/a | 0.0 | 0.0 | 18.5 | 0.6 | 34.6 | 0.6 | 0.0 | 0.0 | 15.8 | 149 | 5 |
Folate, DFE (mcg) | 52.8 | 25.9 | n/a | 0.0 | 0.0 | 18.5 | 0.6 | 34.6 | 0.6 | 0.0 | 0.0 | 15.8 | 149 | 5 |
Folate, food (mcg) | 52.8 | 25.9 | n/a | 0.0 | 0.0 | 18.5 | 0.6 | 34.6 | 0.6 | 0.0 | 0.0 | 15.8 | 149 | 5 |
Folic acid (mcg) | 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 |
Fructose (g) | 0.1 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.6 | 0.0 | n/a | n/a | 1 | 0 |
Galactose | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
Glucose (dextrose) (g) | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.7 | 0.0 | n/a | n/a | 1 | 0 |
Glutamic acid (g) | 5.2 | 2.3 | n/a | n/a | 0.0 | 1.2 | 0.1 | 3.9 | n/a | n/a | n/a | 0.5 | 13 | 0 |
Glycine (g) | 0.7 | 0.5 | n/a | n/a | 0.0 | 0.3 | 0.0 | 1.0 | n/a | n/a | n/a | 0.1 | 3 | 0 |
Histidine (g) | 0.4 | 0.2 | n/a | n/a | 0.0 | 0.1 | 0.0 | 0.4 | n/a | n/a | n/a | 0.1 | 1 | 0 |
Hydroxyproline | n/a | 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) | 4.3 | 3.4 | n/a | 1.0 | 0.0 | 11.5 | 0.0 | 2.3 | 0.4 | 0.0 | 0.0 | 3.7 | 27 | 1 |
Isoleucine (g) | 0.5 | 0.4 | n/a | n/a | 0.0 | 0.3 | 0.0 | 0.5 | n/a | n/a | n/a | 0.1 | 2 | 0 |
Lactose | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
Leucine (g) | 1.1 | 0.8 | n/a | n/a | 0.0 | 0.5 | 0.0 | 1.0 | n/a | n/a | n/a | 0.2 | 4 | 0 |
Lysine (g) | 0.4 | 0.5 | n/a | n/a | 0.0 | 0.3 | 0.0 | 0.4 | n/a | n/a | n/a | 0.1 | 2 | 0 |
Magnesium (mg) | 164.4 | 111.8 | n/a | 3.6 | 0.0 | 215.8 | 1.7 | 182.1 | 5.0 | 0.0 | 0.5 | 52.0 | 737 | 23 |
Maltose | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
Manganese (mg) | 4.9 | 2.9 | n/a | 0.0 | 0.0 | 2.8 | n/a | 1.4 | 0.0 | 0.0 | 0.0 | 0.9 | 13 | 0 |
Methionine (g) | 0.3 | 0.2 | n/a | n/a | 0.0 | 0.1 | 0.0 | 0.1 | n/a | n/a | n/a | 0.0 | 1 | 0 |
Monounsaturated Fat (g) | 0.3 | 1.6 | n/a | 0.0 | 0.0 | 10.6 | 22.2 | 21.2 | 0.0 | 0.0 | 0.0 | 1.0 | 57 | 2 |
Niacin (mg) | 5.9 | 0.9 | n/a | 0.0 | 0.0 | 0.9 | 0.0 | 2.1 | 0.1 | 0.0 | 0.0 | 0.7 | 11 | 0 |
Pantothenic acid (mg) | 0.7 | 0.9 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 0.2 | 0.1 | 0.0 | 0.0 | 0.2 | 2 | 0 |
Phenylalanine (g) | 0.8 | 0.5 | n/a | n/a | 0.0 | 0.3 | 0.0 | 0.8 | n/a | n/a | n/a | 0.1 | 3 | 0 |
Phosphorus (mg) | 428.4 | 332.1 | n/a | 912.5 | 0.0 | 264.0 | 13.0 | 331.6 | 2.2 | 0.0 | 0.3 | 108.5 | 2,392 | 75 |
Phytosterols | n/a | n/a | n/a | n/a | 0.0 | n/a | 82.3 | 90.7 | n/a | n/a | n/a | n/a | 173 | 5 |
Polyunsaturated Fat (g) | 1.4 | 1.9 | n/a | 0.0 | 0.0 | 1.0 | 11.8 | 8.9 | 0.0 | 0.0 | 0.0 | 0.3 | 25 | 1 |
Potassium (mg) | 435.6 | 293.2 | n/a | 0.5 | 0.2 | 547.8 | 23.7 | 488.3 | 73.2 | 1.0 | 6.2 | 248.6 | 2,118 | 66 |
Proline (g) | 2.5 | 0.4 | n/a | n/a | 0.0 | 0.6 | 0.0 | 0.6 | n/a | n/a | n/a | 0.1 | 4 | 0 |
Protein (g) | 15.9 | 10.7 | n/a | 0.0 | 0.0 | 8.5 | 0.5 | 13.7 | 0.1 | 0.0 | 0.0 | 2.3 | 52 | 2 |
Retinol (mcg) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 433.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 433 | 14 |
Riboflavin (mg) | 0.2 | 0.1 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
Saturated Fat (g) | 0.5 | 0.9 | n/a | 0.0 | 0.0 | 21.4 | 9.4 | 2.7 | 0.0 | 0.0 | 0.0 | 21.4 | 56 | 2 |
Selenium (mcg) | 74.2 | 23.4 | n/a | 0.0 | 0.0 | 5.3 | 0.0 | 1.6 | 0.7 | 0.3 | 0.0 | n/a | 105 | 3 |
Serine (g) | 0.7 | 0.6 | n/a | n/a | 0.0 | 0.3 | 0.0 | 0.6 | n/a | n/a | n/a | 0.1 | 2 | 0 |
Sodium (mg) | 2.4 | 4.9 | n/a | 726.2 | 1,162.7 | 15.8 | 531.9 | 140.4 | 15.4 | 0.5 | 0.4 | 14.7 | 2,615 | 82 |
Starch (g) | 69.3 | 46.9 | n/a | n/a | n/a | n/a | n/a | 0.1 | n/a | n/a | n/a | n/a | 116 | 4 |
Stigmasterol | n/a | n/a | n/a | n/a | n/a | 25.1 | n/a | 2.0 | n/a | n/a | n/a | n/a | 27 | 1 |
Sucrose (g) | 0.4 | 0.8 | n/a | n/a | n/a | n/a | n/a | 2.8 | 52.0 | 49.9 | n/a | n/a | 106 | 3 |
Sugar (g) | 0.5 | 0.8 | n/a | 0.0 | 0.0 | 0.6 | 0.0 | 2.9 | 53.4 | 49.9 | 0.5 | n/a | 109 | 3 |
Theobromine (mg) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 856.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 856 | 27 |
Thiamin (mg) | 0.6 | 0.4 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
Threonine (g) | 0.4 | 0.3 | n/a | n/a | 0.0 | 0.2 | 0.0 | 0.4 | n/a | n/a | n/a | 0.1 | 1 | 0 |
Tocopherol, alpha (mg) | 0.9 | 0.3 | n/a | 0.0 | 0.0 | 0.3 | 1.7 | 15.8 | 0.0 | 0.0 | 0.0 | n/a | 19 | 1 |
Tocopherol, beta (mg) | 0.3 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.3 | n/a | n/a | n/a | n/a | 1 | 0 |
Tocopherol, delta (mg) | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
Tocopherol, gamma (mg) | 2.3 | 0.1 | n/a | n/a | n/a | 3.8 | n/a | 0.7 | n/a | n/a | n/a | n/a | 7 | 0 |
Total Fat (g) | 3.0 | 5.3 | n/a | 0.0 | 0.0 | 34.5 | 45.4 | 36.2 | 0.0 | 0.0 | 0.0 | 24.1 | 149 | 5 |
TransFatty acids | 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 | n/a | n/a | 0.0 | 0.1 | 0.0 | 0.1 | n/a | n/a | n/a | 0.0 | 1 | 0 |
Tyrosine (g) | 0.3 | 0.3 | n/a | n/a | 0.0 | 0.3 | 0.0 | 0.4 | n/a | n/a | n/a | 0.1 | 1 | 0 |
Valine (g) | 0.7 | 0.6 | n/a | n/a | 0.0 | 0.4 | 0.0 | 0.6 | n/a | n/a | n/a | 0.1 | 2 | 0 |
Vitamin A, IU (IU) | 10.8 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 2,017.4 | 0.7 | 0.0 | 0.0 | 0.0 | 0.0 | 2,029 | 63 |
Vitamin A, RAE (mcg) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 461.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 462 | 14 |
Vitamin B-12 (mcg) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Vitamin B-6 (mg) | 0.5 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
Vitamin C (mg) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 1.1 | 1 | 0 |
Vitamin D (IU) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Water (g) | 12.9 | 8.8 | n/a | 0.4 | 0.0 | 0.9 | 8.9 | 1.1 | 0.7 | 0.0 | 2.2 | 82.4 | 118 | 4 |
Zinc (mg) | 3.1 | 2.9 | n/a | 0.0 | 0.0 | 6.4 | 0.0 | 2.1 | 0.0 | 0.0 | 0.0 | 0.6 | 15 | 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.