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 tablespoon (12g) active dry yeast |
2 1/4 cups (533g) warm water |
3 tablespoons (63g) honey |
4 tablespoons (57g) unsalted butter |
2 1/2 cups (313g) all-purpose flour |
2 3/4 cups (330g) whole wheat flour |
1 cup (102g) rye flour |
2 tablespoons (36g) coarse salt |
1 1/3 cups (0g) wheat berries |
1 cup (140g) bulgur |
1/2 cup (41g) rolled oats |
1/2 cup (84g) flax seeds |
1/3 cup (47g) sunflower seeds |
1 large (33g) egg whites |
1 to taste (0g) nonstick cooking spray |
Total | 1 serving | |
Alanine (g) | 0.3 | n/a | 0.0 | 0.0 | 1.0 | 1.6 | 0.4 | 0.0 | n/a | 0.6 | 0.2 | 0.8 | 0.5 | 0.2 | n/a | 6 | 0 |
Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
Arginine (g) | 0.2 | n/a | 0.0 | 0.0 | 1.3 | 2.1 | 0.5 | 0.0 | n/a | 0.8 | 0.3 | 1.6 | 1.1 | 0.2 | n/a | 8 | 0 |
Ash (g) | 0.7 | 0.5 | 0.1 | 0.0 | 1.5 | 5.2 | 1.2 | 35.9 | n/a | 2.1 | 0.7 | 3.1 | 1.4 | 0.2 | n/a | 53 | 0 |
Aspartic acid (g) | 0.5 | n/a | 0.0 | 0.0 | 1.4 | 2.4 | 0.6 | 0.0 | n/a | 0.9 | 0.5 | 1.7 | 1.1 | 0.4 | n/a | 9 | 0 |
Beta-sitosterol | n/a | n/a | n/a | 2.3 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 2 | 0 |
Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
Calcium (mg) | 3.6 | 16.0 | 3.8 | 13.6 | 46.9 | 112.2 | 24.5 | 8.6 | n/a | 49.0 | 21.1 | 214.2 | 36.4 | 2.3 | n/a | 552 | 0 |
Calories | 39.0 | 0.0 | 191.5 | 407.3 | 1,137.5 | 1,122.0 | 356.0 | 0.0 | n/a | 478.8 | 153.5 | 448.6 | 272.3 | 17.2 | n/a | 4,624 | 0 |
Calories (kj) | 163.3 | 0.0 | 801.4 | 1,703.4 | 4,759.4 | 4,699.2 | 1,488.2 | 0.0 | n/a | 2,003.4 | 642.3 | 1,876.6 | 1,139.9 | 71.3 | n/a | 19,348 | 0 |
Campesterol | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
Carbohydrates (g) | 4.9 | 0.0 | 51.9 | 0.0 | 238.5 | 237.5 | 76.9 | 0.0 | n/a | 106.2 | 27.4 | 24.3 | 9.3 | 0.2 | n/a | 777 | 0 |
Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 122.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 122 | 0 |
Copper (mg) | 0.1 | 0.0 | 0.0 | 0.0 | 0.5 | 1.4 | 0.3 | 0.0 | n/a | 0.5 | 0.2 | 1.0 | 0.8 | 0.0 | n/a | 5 | 0 |
Cystine (g) | 0.1 | n/a | 0.0 | 0.0 | 0.7 | 0.9 | n/a | 0.0 | n/a | 0.4 | 0.2 | 0.3 | 0.2 | 0.1 | n/a | 3 | 0 |
Dietary Fiber (g) | 3.2 | 0.0 | 0.1 | 0.0 | 8.4 | 35.3 | 12.0 | 0.0 | n/a | 25.6 | 4.1 | 22.9 | 4.0 | 0.0 | n/a | 116 | 0 |
Folate (mcg) | 280.8 | 0.0 | 1.3 | 1.7 | 81.3 | 145.2 | 34.7 | 0.0 | n/a | 37.8 | 13.0 | 73.1 | 105.8 | 1.3 | n/a | 776 | 0 |
Folate, DFE (mcg) | 280.8 | 0.0 | 1.3 | 1.7 | 81.3 | 145.2 | 34.7 | 0.0 | n/a | 37.8 | 13.0 | 73.1 | 105.8 | 1.3 | n/a | 776 | 0 |
Folate, food (mcg) | 280.8 | 0.0 | 1.3 | 1.7 | 81.3 | 145.2 | 34.7 | 0.0 | n/a | 37.8 | 13.0 | 73.1 | 105.8 | 1.3 | n/a | 776 | 0 |
Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
Fructose | n/a | n/a | 25.8 | n/a | n/a | 0.2 | 0.1 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 26 | 0 |
Galactose | n/a | n/a | 2.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 2 | 0 |
Glucose (dextrose) | n/a | n/a | 22.5 | n/a | n/a | 0.0 | 0.1 | n/a | n/a | n/a | 0.0 | 0.3 | n/a | 0.1 | n/a | 23 | 0 |
Glutamic acid (g) | 0.8 | n/a | 0.0 | 0.1 | 10.9 | 14.3 | 2.6 | 0.0 | n/a | 5.4 | 1.1 | 3.4 | 2.6 | 0.5 | n/a | 42 | 0 |
Glycine (g) | 0.2 | n/a | 0.0 | 0.0 | 1.2 | 1.9 | 0.4 | 0.0 | n/a | 0.7 | 0.3 | 1.0 | 0.7 | 0.1 | n/a | 7 | 0 |
Histidine (g) | 0.1 | n/a | 0.0 | 0.0 | 0.7 | 1.2 | 0.2 | 0.0 | n/a | 0.4 | 0.1 | 0.4 | 0.3 | 0.1 | n/a | 3 | 0 |
Hydroxyproline | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.1 | n/a | n/a | n/a | 0 | 0 |
Iron (mg) | 0.3 | 0.0 | 0.3 | 0.0 | 3.7 | 11.9 | 2.6 | 0.1 | n/a | 3.4 | 1.7 | 4.8 | 2.4 | 0.0 | n/a | 31 | 0 |
Isoleucine (g) | 0.2 | n/a | 0.0 | 0.0 | 1.1 | 1.5 | 0.3 | 0.0 | n/a | 0.6 | 0.2 | 0.8 | 0.5 | 0.2 | n/a | 5 | 0 |
Lactose | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
Leucine (g) | 0.4 | n/a | 0.0 | 0.0 | 2.2 | 3.0 | 0.6 | 0.0 | n/a | 1.2 | 0.4 | 1.0 | 0.8 | 0.3 | n/a | 10 | 0 |
Lysine (g) | 0.4 | n/a | 0.0 | 0.0 | 0.7 | 1.2 | 0.2 | 0.0 | n/a | 0.5 | 0.3 | 0.7 | 0.4 | 0.3 | n/a | 5 | 0 |
Magnesium (mg) | 6.5 | 5.3 | 1.3 | 1.1 | 68.8 | 452.1 | 64.3 | 0.4 | n/a | 229.6 | 55.9 | 329.3 | 151.5 | 3.6 | n/a | 1,370 | 0 |
Maltose | n/a | n/a | 0.9 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 1 | 0 |
Manganese (mg) | 0.0 | 0.0 | 0.1 | 0.0 | 2.1 | 13.4 | 2.5 | 0.0 | n/a | 4.3 | 1.5 | 2.1 | 0.9 | 0.0 | n/a | 27 | 0 |
Methionine (g) | 0.1 | n/a | 0.0 | 0.0 | 0.6 | 0.8 | 0.1 | 0.0 | n/a | 0.3 | 0.1 | 0.3 | 0.2 | 0.1 | n/a | 3 | 0 |
Monounsaturated Fat (g) | 0.5 | 0.0 | 0.0 | 11.9 | 0.3 | 0.9 | 0.2 | 0.0 | n/a | 0.2 | 0.8 | 6.3 | 8.6 | 0.0 | n/a | 30 | 0 |
Niacin (mg) | 4.8 | 0.0 | 0.1 | 0.0 | 3.9 | 16.4 | 1.8 | 0.0 | n/a | 7.2 | 0.5 | 2.6 | 3.9 | 0.0 | n/a | 41 | 0 |
Pantothenic acid (mg) | 1.6 | 0.0 | 0.0 | 0.1 | 1.4 | 2.0 | 0.5 | 0.0 | n/a | 1.5 | 0.5 | 0.8 | 0.5 | 0.1 | n/a | 9 | 0 |
Phenylalanine (g) | 0.2 | n/a | 0.0 | 0.0 | 1.6 | 2.3 | 0.5 | 0.0 | n/a | 0.8 | 0.3 | 0.8 | 0.5 | 0.2 | n/a | 7 | 0 |
Phosphorus (mg) | 76.4 | 0.0 | 2.5 | 13.6 | 337.5 | 1,178.1 | 229.5 | 0.0 | n/a | 420.0 | 166.1 | 539.3 | 307.7 | 5.0 | n/a | 3,276 | 0 |
Phytosterols | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 249.0 | n/a | n/a | 249 | 0 |
Polyunsaturated Fat (g) | 0.0 | 0.0 | 0.0 | 1.7 | 1.3 | 3.9 | 0.7 | 0.0 | n/a | 0.8 | 0.9 | 24.1 | 10.8 | 0.0 | n/a | 44 | 0 |
Potassium (mg) | 114.6 | 5.3 | 32.8 | 13.6 | 334.4 | 1,197.9 | 381.5 | 2.9 | n/a | 574.0 | 146.6 | 682.9 | 300.7 | 53.8 | n/a | 3,841 | 0 |
Proline (g) | 0.2 | n/a | 0.1 | 0.0 | 3.7 | 6.8 | 0.9 | 0.0 | n/a | 1.8 | 0.2 | 0.7 | 0.6 | 0.1 | n/a | 15 | 0 |
Protein (g) | 4.9 | 0.0 | 0.2 | 0.5 | 32.3 | 43.6 | 11.1 | 0.0 | n/a | 17.2 | 5.3 | 15.4 | 9.7 | 3.6 | n/a | 144 | 0 |
Retinol (mcg) | 0.0 | 0.0 | 0.0 | 381.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 381 | 0 |
Riboflavin (mg) | 0.5 | 0.0 | 0.0 | 0.0 | 0.1 | 0.5 | 0.1 | 0.0 | n/a | 0.2 | 0.1 | 0.1 | 0.2 | 0.1 | n/a | 2 | 0 |
Saturated Fat (g) | 0.1 | 0.0 | 0.0 | 29.2 | 0.5 | 1.4 | 0.2 | 0.0 | n/a | 0.3 | 0.4 | 3.1 | 2.1 | 0.0 | n/a | 37 | 0 |
Selenium (mcg) | 0.9 | 0.0 | 0.5 | 0.6 | 105.9 | 203.9 | 14.7 | 0.0 | n/a | 3.2 | 11.7 | 21.3 | 24.7 | 6.6 | n/a | 394 | 0 |
Serine (g) | 0.2 | n/a | 0.0 | 0.0 | 1.6 | 2.0 | 0.5 | 0.0 | n/a | 0.8 | 0.3 | 0.8 | 0.5 | 0.3 | n/a | 7 | 0 |
Sodium (mg) | 6.1 | 16.0 | 2.5 | 6.2 | 6.3 | 6.6 | 2.0 | 13,952.9 | n/a | 23.8 | 2.4 | 25.2 | 4.2 | 54.8 | n/a | 14,109 | 0 |
Starch | n/a | n/a | n/a | n/a | n/a | 190.6 | n/a | n/a | n/a | n/a | 23.5 | n/a | n/a | n/a | n/a | 214 | 0 |
Stigmasterol | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
Sucrose | n/a | n/a | 0.6 | n/a | n/a | 1.2 | 0.9 | n/a | n/a | n/a | 0.4 | 1.0 | 1.2 | 0.0 | n/a | 5 | 0 |
Sugar (g) | 0.0 | 0.0 | 51.7 | 0.0 | 0.8 | 1.4 | 1.1 | 0.0 | n/a | 0.6 | 0.4 | 1.3 | 1.2 | 0.2 | n/a | 59 | 0 |
Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
Thiamin (mg) | 1.3 | 0.0 | 0.0 | 0.0 | 0.4 | 1.7 | 0.3 | 0.0 | n/a | 0.3 | 0.2 | 1.4 | 0.7 | 0.0 | n/a | 6 | 0 |
Threonine (g) | 0.2 | n/a | 0.0 | 0.0 | 0.9 | 1.2 | 0.3 | 0.0 | n/a | 0.5 | 0.2 | 0.6 | 0.4 | 0.1 | n/a | 5 | 0 |
Tocopherol, alpha (mg) | 0.0 | 0.0 | 0.0 | 1.3 | 0.2 | 2.3 | 1.5 | 0.0 | n/a | 0.1 | 0.2 | 0.3 | 16.4 | 0.0 | n/a | 22 | 0 |
Tocopherol, beta | n/a | n/a | n/a | 0.0 | n/a | 0.8 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.6 | n/a | n/a | 1 | 0 |
Tocopherol, delta | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.3 | 0.0 | n/a | n/a | 0 | 0 |
Tocopherol, gamma | n/a | n/a | n/a | 0.0 | n/a | 6.3 | n/a | n/a | n/a | n/a | 0.0 | 16.8 | 0.2 | n/a | n/a | 23 | 0 |
Total Fat (g) | 0.9 | 0.0 | 0.0 | 46.1 | 3.1 | 8.3 | 1.6 | 0.0 | n/a | 1.9 | 2.6 | 35.4 | 24.0 | 0.1 | n/a | 124 | 0 |
TransFatty acids | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
Tryptophan (g) | 0.1 | n/a | 0.0 | 0.0 | 0.4 | 0.6 | 0.1 | 0.0 | n/a | 0.3 | 0.1 | 0.2 | 0.2 | 0.0 | n/a | 2 | 0 |
Tyrosine (g) | 0.1 | n/a | 0.0 | 0.0 | 1.0 | 0.9 | 0.2 | 0.0 | n/a | 0.5 | 0.2 | 0.4 | 0.3 | 0.2 | n/a | 4 | 0 |
Valine (g) | 0.3 | n/a | 0.0 | 0.0 | 1.3 | 1.9 | 0.4 | 0.0 | n/a | 0.8 | 0.3 | 0.9 | 0.6 | 0.3 | n/a | 7 | 0 |
Vitamin A, IU (IU) | 0.0 | 0.0 | 0.0 | 1,419.4 | 0.0 | 29.7 | 0.0 | 0.0 | n/a | 12.6 | 0.0 | 0.0 | 23.3 | 0.0 | n/a | 1,485 | 0 |
Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.0 | 388.5 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 1.4 | 0.0 | n/a | 390 | 0 |
Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
Vitamin B-6 (mg) | 0.2 | 0.0 | 0.0 | 0.0 | 0.1 | 1.3 | 0.3 | 0.0 | n/a | 0.5 | 0.0 | 0.4 | 0.6 | 0.0 | n/a | 3 | 0 |
Vitamin C (mg) | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.5 | 0.7 | 0.0 | n/a | 2 | 0 |
Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 34.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 34 | 0 |
Water (g) | 0.6 | 532.7 | 10.8 | 10.2 | 37.3 | 35.4 | 11.2 | 0.1 | n/a | 12.6 | 4.4 | 5.8 | 2.2 | 28.9 | n/a | 692 | 0 |
Zinc (mg) | 1.0 | 0.0 | 0.1 | 0.1 | 2.2 | 8.6 | 2.2 | 0.0 | n/a | 2.7 | 1.5 | 3.6 | 2.3 | 0.0 | n/a | 24 | 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.