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 1/3 cups (160g) whole wheat flour |
1 tablespoon (8g) whole wheat flour |
4 tablespoons (24g) oat bran |
1 1/2 tablespoons (15g) flax seeds |
1/2 teaspoon (3g) salt |
3/4 cup (178g) water |
2 tablespoons (29g) water |
1 3/4 cups (210g) whole wheat flour |
1/4 teaspoon (1g) instant yeast |
3/4 cup (178g) water |
7 tablespoons (53g) whole wheat flour |
5/8 teaspoon (4g) salt |
2 1/4 teaspoons (9g) instant yeast |
2 1/4 tablespoons (47g) honey |
1 tablespoon (14g) olive oil |
Total | 1 serving | |
| Alanine (g) | 0.8 | 0.0 | 0.2 | 0.1 | 0.0 | n/a | n/a | 1.0 | 0.0 | n/a | 0.3 | 0.0 | 0.2 | 0.0 | 0.0 | 3 | 0 |
| Alcohol (g) | 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 |
| Arginine (g) | 1.0 | 0.0 | 0.3 | 0.3 | 0.0 | n/a | n/a | 1.4 | 0.0 | n/a | 0.3 | 0.0 | 0.2 | 0.0 | 0.0 | 4 | 0 |
| Ash (g) | 2.5 | 0.1 | 0.7 | 0.6 | 3.0 | 0.2 | 0.0 | 3.3 | 0.1 | 0.2 | 0.8 | 3.7 | 0.5 | 0.1 | 0.0 | 16 | 1 |
| Aspartic acid (g) | 1.2 | 0.1 | 0.4 | 0.3 | 0.0 | n/a | n/a | 1.5 | 0.0 | n/a | 0.4 | 0.0 | 0.4 | 0.0 | 0.0 | 4 | 0 |
| Caffeine (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 |
| Calcium (mg) | 54.4 | 2.6 | 13.6 | 39.4 | 0.7 | 5.3 | 0.9 | 71.4 | 0.3 | 5.3 | 17.9 | 0.9 | 2.7 | 2.8 | 0.1 | 218 | 12 |
| Calories | 543.9 | 25.5 | 57.8 | 82.5 | 0.0 | 0.0 | 0.0 | 714.0 | 3.3 | 0.0 | 178.5 | 0.0 | 29.3 | 143.6 | 119.3 | 1,898 | 105 |
| Calories (kj) | 2,277.8 | 106.8 | 241.8 | 345.2 | 0.0 | 0.0 | 0.0 | 2,990.4 | 13.6 | 0.0 | 747.6 | 0.0 | 122.5 | 601.0 | 499.4 | 7,946 | 441 |
| Carbohydrates (g) | 115.1 | 5.4 | 15.6 | 4.5 | 0.0 | 0.0 | 0.0 | 151.1 | 0.4 | 0.0 | 37.8 | 0.0 | 3.7 | 38.9 | 0.0 | 373 | 21 |
| 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 |
| Copper (mg) | 0.7 | 0.0 | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | 0.9 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 2 | 0 |
| Cystine (g) | 0.4 | 0.0 | 0.1 | 0.1 | 0.0 | n/a | n/a | 0.6 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Dietary Fiber (g) | 17.1 | 0.8 | 3.6 | 4.2 | 0.0 | 0.0 | 0.0 | 22.5 | 0.3 | 0.0 | 5.6 | 0.0 | 2.4 | 0.1 | 0.0 | 57 | 3 |
| Folate (mcg) | 70.4 | 3.3 | 12.2 | 13.4 | 0.0 | 0.0 | 0.0 | 92.4 | 23.4 | 0.0 | 23.1 | 0.0 | 210.6 | 0.9 | 0.0 | 450 | 25 |
| Folate, DFE (mcg) | 70.4 | 3.3 | 12.2 | 13.4 | 0.0 | 0.0 | 0.0 | 92.4 | 23.4 | 0.0 | 23.1 | 0.0 | 210.6 | 0.9 | 0.0 | 450 | 25 |
| Folate, food (mcg) | 70.4 | 3.3 | 12.2 | 13.4 | 0.0 | 0.0 | 0.0 | 92.4 | 23.4 | 0.0 | 23.1 | 0.0 | 210.6 | 0.9 | 0.0 | 450 | 25 |
| 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 |
| Fructose (g) | 0.1 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.1 | n/a | n/a | 0.0 | n/a | n/a | 19.3 | n/a | 20 | 1 |
| Galactose | 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 | 1.5 | n/a | 1 | 0 |
| Glucose (dextrose) (g) | 0.0 | 0.0 | n/a | 0.1 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 16.9 | n/a | 17 | 1 |
| Glutamic acid (g) | 6.9 | 0.3 | 0.9 | 0.6 | 0.0 | n/a | n/a | 9.1 | 0.1 | n/a | 2.3 | 0.0 | 0.6 | 0.0 | 0.0 | 21 | 1 |
| Glycine (g) | 0.9 | 0.0 | 0.2 | 0.2 | 0.0 | n/a | n/a | 1.2 | 0.0 | n/a | 0.3 | 0.0 | 0.2 | 0.0 | 0.0 | 3 | 0 |
| Histidine (g) | 0.6 | 0.0 | 0.1 | 0.1 | 0.0 | n/a | n/a | 0.7 | 0.0 | n/a | 0.2 | 0.0 | 0.1 | 0.0 | 0.0 | 2 | 0 |
| Hydroxyproline | 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 |
| Iron (mg) | 5.8 | 0.3 | 1.3 | 0.9 | 0.0 | 0.0 | 0.0 | 7.6 | 0.0 | 0.0 | 1.9 | 0.0 | 0.2 | 0.2 | 0.1 | 18 | 1 |
| Isoleucine (g) | 0.7 | 0.0 | 0.2 | 0.1 | 0.0 | n/a | n/a | 0.9 | 0.0 | n/a | 0.2 | 0.0 | 0.2 | 0.0 | 0.0 | 2 | 0 |
| Lactose | 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 |
| Leucine (g) | 1.4 | 0.1 | 0.3 | 0.2 | 0.0 | n/a | n/a | 1.9 | 0.0 | n/a | 0.5 | 0.0 | 0.3 | 0.0 | 0.0 | 5 | 0 |
| Lysine (g) | 0.6 | 0.0 | 0.2 | 0.1 | 0.0 | n/a | n/a | 0.8 | 0.0 | n/a | 0.2 | 0.0 | 0.3 | 0.0 | 0.0 | 2 | 0 |
| Magnesium (mg) | 219.1 | 10.3 | 55.2 | 60.6 | 0.0 | 1.8 | 0.3 | 287.7 | 0.5 | 1.8 | 71.9 | 0.0 | 4.9 | 0.9 | 0.0 | 715 | 40 |
| Maltose | 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 | 0.7 | n/a | 1 | 0 |
| Manganese (mg) | 6.5 | 0.3 | 1.3 | 0.4 | 0.0 | 0.0 | 0.0 | 8.5 | 0.0 | 0.0 | 2.1 | 0.0 | 0.0 | 0.0 | 0.0 | 19 | 1 |
| Methionine (g) | 0.4 | 0.0 | 0.1 | 0.1 | 0.0 | n/a | n/a | 0.5 | 0.0 | n/a | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 1 | 0 |
| Monounsaturated Fat (g) | 0.5 | 0.0 | 0.6 | 1.2 | 0.0 | 0.0 | 0.0 | 0.6 | 0.0 | 0.0 | 0.1 | 0.0 | 0.4 | 0.0 | 9.8 | 13 | 1 |
| Niacin (mg) | 7.9 | 0.4 | 0.2 | 0.5 | 0.0 | 0.0 | 0.0 | 10.4 | 0.4 | 0.0 | 2.6 | 0.0 | 3.6 | 0.1 | 0.0 | 26 | 1 |
| Pantothenic acid (mg) | 1.0 | 0.0 | 0.4 | 0.2 | 0.0 | 0.0 | 0.0 | 1.3 | 0.1 | 0.0 | 0.3 | 0.0 | 1.2 | 0.0 | 0.0 | 4 | 0 |
| Phenylalanine (g) | 1.1 | 0.1 | 0.2 | 0.1 | 0.0 | n/a | n/a | 1.4 | 0.0 | n/a | 0.4 | 0.0 | 0.2 | 0.0 | 0.0 | 3 | 0 |
| Phosphorus (mg) | 571.1 | 26.8 | 172.5 | 99.2 | 0.0 | 0.0 | 0.0 | 749.7 | 6.4 | 0.0 | 187.4 | 0.0 | 57.3 | 1.9 | 0.0 | 1,872 | 104 |
| Phytosterols | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 29.8 | 30 | 2 |
| Polyunsaturated Fat (g) | 1.9 | 0.1 | 0.7 | 4.4 | 0.0 | 0.0 | 0.0 | 2.5 | 0.0 | 0.0 | 0.6 | 0.0 | 0.0 | 0.0 | 1.4 | 12 | 1 |
| Potassium (mg) | 580.7 | 27.2 | 133.0 | 125.6 | 0.2 | 1.8 | 0.3 | 762.3 | 9.6 | 1.8 | 190.6 | 0.3 | 86.0 | 24.6 | 0.1 | 1,944 | 108 |
| Proline (g) | 3.3 | 0.2 | 0.2 | 0.1 | 0.0 | n/a | n/a | 4.4 | 0.0 | n/a | 1.1 | 0.0 | 0.1 | 0.0 | 0.0 | 9 | 1 |
| Protein (g) | 21.1 | 1.0 | 4.1 | 2.8 | 0.0 | 0.0 | 0.0 | 27.7 | 0.4 | 0.0 | 6.9 | 0.0 | 3.6 | 0.1 | 0.0 | 68 | 4 |
| 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 |
| Riboflavin (mg) | 0.3 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | 0.1 | 0.0 | 0.4 | 0.0 | 0.0 | 1 | 0 |
| Saturated Fat (g) | 0.7 | 0.0 | 0.3 | 0.6 | 0.0 | 0.0 | 0.0 | 0.9 | 0.0 | 0.0 | 0.2 | 0.0 | 0.1 | 0.0 | 1.9 | 5 | 0 |
| Selenium (mcg) | 98.9 | 4.6 | 10.6 | 3.9 | 0.0 | 0.0 | 0.0 | 129.8 | 0.1 | 0.0 | 32.4 | 0.0 | 0.7 | 0.4 | 0.0 | 281 | 16 |
| Serine (g) | 1.0 | 0.0 | 0.2 | 0.1 | 0.0 | n/a | n/a | 1.3 | 0.0 | n/a | 0.3 | 0.0 | 0.2 | 0.0 | 0.0 | 3 | 0 |
| Sodium (mg) | 3.2 | 0.2 | 0.9 | 4.6 | 1,162.7 | 5.3 | 0.9 | 4.2 | 0.5 | 5.3 | 1.1 | 1,453.4 | 4.6 | 1.9 | 0.3 | 2,649 | 147 |
| Starch (g) | 92.4 | 4.3 | n/a | n/a | n/a | n/a | n/a | 121.3 | n/a | n/a | 30.3 | n/a | n/a | n/a | n/a | 248 | 14 |
| Sucrose (g) | 0.6 | 0.0 | n/a | 0.2 | n/a | n/a | n/a | 0.8 | n/a | n/a | 0.2 | n/a | n/a | 0.4 | n/a | 2 | 0 |
| Sugar (g) | 0.7 | 0.0 | 0.3 | 0.2 | 0.0 | 0.0 | 0.0 | 0.9 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 38.8 | 0.0 | 41 | 2 |
| Theobromine (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 |
| Thiamin (mg) | 0.8 | 0.0 | 0.3 | 0.3 | 0.0 | 0.0 | 0.0 | 1.1 | 0.1 | 0.0 | 0.3 | 0.0 | 1.0 | 0.0 | 0.0 | 4 | 0 |
| Threonine (g) | 0.6 | 0.0 | 0.1 | 0.1 | 0.0 | n/a | n/a | 0.8 | 0.0 | n/a | 0.2 | 0.0 | 0.2 | 0.0 | 0.0 | 2 | 0 |
| Tocopherol, alpha (mg) | 1.1 | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 1.5 | 0.0 | 0.0 | 0.4 | 0.0 | 0.0 | 0.0 | 1.9 | 5 | 0 |
| Tocopherol, beta (mg) | 0.4 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.5 | n/a | n/a | 0.1 | n/a | n/a | n/a | 0.0 | 1 | 0 |
| Tocopherol, delta (mg) | 0.0 | 0.0 | 0.0 | 0.1 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Tocopherol, gamma (mg) | 3.1 | 0.1 | 0.0 | 3.1 | n/a | n/a | n/a | 4.0 | n/a | n/a | 1.0 | n/a | n/a | n/a | 0.1 | 11 | 1 |
| Total Fat (g) | 4.0 | 0.2 | 1.7 | 6.5 | 0.0 | 0.0 | 0.0 | 5.3 | 0.1 | 0.0 | 1.3 | 0.0 | 0.7 | 0.0 | 13.5 | 33 | 2 |
| Tryptophan (g) | 0.3 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | n/a | 0.4 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Tyrosine (g) | 0.4 | 0.0 | 0.2 | 0.1 | 0.0 | n/a | n/a | 0.6 | 0.0 | n/a | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 2 | 0 |
| Valine (g) | 0.9 | 0.0 | 0.2 | 0.2 | 0.0 | n/a | n/a | 1.2 | 0.0 | n/a | 0.3 | 0.0 | 0.2 | 0.0 | 0.0 | 3 | 0 |
| Vitamin A, IU (IU) | 14.4 | 0.7 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 18.9 | 0.0 | 0.0 | 4.7 | 0.0 | 0.0 | 0.0 | 0.0 | 39 | 2 |
| Vitamin A, RAE (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 |
| 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 |
| Vitamin B-6 (mg) | 0.7 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.9 | 0.0 | 0.0 | 0.2 | 0.0 | 0.1 | 0.0 | 0.0 | 2 | 0 |
| Vitamin C (mg) | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0 | 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 |
| Water (g) | 17.2 | 0.8 | 1.5 | 1.1 | 0.0 | 177.6 | 29.0 | 22.6 | 0.1 | 177.6 | 5.6 | 0.0 | 0.5 | 8.1 | 0.0 | 442 | 25 |
| Zinc (mg) | 4.2 | 0.2 | 0.7 | 0.7 | 0.0 | 0.0 | 0.0 | 5.5 | 0.1 | 0.0 | 1.4 | 0.0 | 0.7 | 0.1 | 0.0 | 13 | 1 |
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