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 (122g) rolled oats |
1/2 cup (69g) nuts |
1/4 cup (24g) oat bran |
1/4 cup (42g) flax seeds |
1/4 cup (32g) salted sunflower seeds |
2 tablespoons (18g) sesame seeds |
2 tablespoons (28g) brown sugar |
1/2 teaspoon (1g) ground cinnamon |
1/4 teaspoon (2g) salt |
1/4 cup (55g) vegetable oil |
1/4 cup (61g) unsweetened applesauce |
2 tablespoons (40g) maple syrup |
2 tablespoons (42g) honey |
1/2 teaspoon (2g) vanilla |
1/3 cup (71g) dried fruit |
1 to taste (0g) vanilla yogurt |
1 to taste (0g) berries |
Total | 1 serving | |
| Alanine (g) | 0.7 | 0.6 | 0.2 | 0.4 | 0.3 | 0.2 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 2 | 1 |
| Alcohol (g) | 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 | 0.7 | n/a | n/a | n/a | 1 | 0 |
| Arginine (g) | 1.0 | 1.5 | 0.3 | 0.8 | 0.7 | 0.5 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 5 | 1 |
| Ash (g) | 2.2 | 2.8 | 0.7 | 1.6 | 1.8 | 0.8 | 0.1 | 0.0 | 1.5 | 0.0 | 0.1 | 0.2 | 0.1 | 0.0 | 1.3 | n/a | n/a | 13 | 3 |
| Aspartic acid (g) | 1.5 | 1.4 | 0.4 | 0.9 | 0.7 | 0.3 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 5 | 1 |
| Caffeine (mg) | 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 | n/a | n/a | n/a | 0 | 0 |
| Calcium (mg) | 63.2 | 48.0 | 13.6 | 107.1 | 22.4 | 175.5 | 22.9 | 13.1 | 0.4 | 0.0 | 2.4 | 40.8 | 2.5 | 0.2 | 27.1 | n/a | n/a | 539 | 135 |
| Calories | 460.5 | 406.9 | 57.8 | 224.3 | 186.2 | 103.1 | 104.9 | 3.2 | 0.0 | 481.8 | 25.6 | 104.0 | 127.7 | 6.0 | 173.1 | n/a | n/a | 2,465 | 616 |
| Calories (kj) | 1,927.0 | 1,702.2 | 241.8 | 938.3 | 779.2 | 431.5 | 438.8 | 13.5 | 0.0 | 2,016.0 | 107.4 | 435.2 | 534.2 | 25.3 | 724.4 | n/a | n/a | 10,315 | 2,579 |
| Carbohydrates (g) | 82.3 | 17.4 | 15.6 | 12.1 | 7.7 | 4.2 | 27.1 | 1.1 | 0.0 | 0.0 | 6.9 | 26.8 | 34.6 | 0.3 | 45.6 | n/a | n/a | 282 | 70 |
| 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 | n/a | n/a | 0 | 0 |
| Copper (mg) | 0.5 | 0.9 | 0.1 | 0.5 | 0.6 | 0.7 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | n/a | n/a | 4 | 1 |
| Cystine (g) | 0.6 | 0.2 | 0.1 | 0.1 | 0.1 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 1 | 0 |
| Dietary Fiber (g) | 12.3 | 6.2 | 3.6 | 11.5 | 2.9 | 2.1 | 0.0 | 0.7 | 0.0 | 0.0 | 0.7 | 0.0 | 0.1 | 0.0 | 5.6 | n/a | n/a | 46 | 11 |
| Folate (mcg) | 38.9 | 34.3 | 12.2 | 36.5 | 75.8 | 17.5 | 0.3 | 0.1 | 0.0 | 0.0 | 1.8 | 0.0 | 0.8 | 0.0 | 2.8 | n/a | n/a | 221 | 55 |
| Folate, DFE (mcg) | 38.9 | 34.3 | 12.2 | 36.5 | 75.8 | 17.5 | 0.3 | 0.1 | 0.0 | 0.0 | 1.8 | 0.0 | 0.8 | 0.0 | 2.8 | n/a | n/a | 221 | 55 |
| Folate, food (mcg) | 38.9 | 34.3 | 12.2 | 36.5 | 75.8 | 17.5 | 0.3 | 0.1 | 0.0 | 0.0 | 1.8 | 0.0 | 0.8 | 0.0 | 2.8 | n/a | n/a | 221 | 55 |
| 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 | n/a | n/a | 0 | 0 |
| Fructose (g) | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.3 | 0.0 | n/a | n/a | 3.6 | 0.2 | 17.2 | n/a | n/a | n/a | n/a | 21 | 5 |
| Galactose (g) | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 1.3 | n/a | n/a | n/a | n/a | 1 | 0 |
| Glucose (dextrose) (g) | 0.0 | n/a | n/a | 0.2 | 0.0 | n/a | 0.4 | 0.0 | n/a | n/a | 1.4 | 0.6 | 15.0 | n/a | n/a | n/a | n/a | 18 | 4 |
| Glutamic acid (g) | 3.4 | 3.0 | 0.9 | 1.7 | 1.5 | 0.7 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 11 | 3 |
| Glycine (g) | 0.8 | 0.7 | 0.2 | 0.5 | 0.4 | 0.2 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 3 | 1 |
| Histidine (g) | 0.3 | 0.3 | 0.1 | 0.2 | 0.2 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 1 | 0 |
| Hydroxyproline | n/a | n/a | n/a | 0.1 | 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 | 0 |
| Iron (mg) | 5.2 | 2.5 | 1.3 | 2.4 | 1.2 | 2.6 | 0.2 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.2 | 0.0 | 1.9 | n/a | n/a | 18 | 4 |
| Isoleucine (g) | 0.6 | 0.5 | 0.2 | 0.4 | 0.3 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 2 | 1 |
| Lactose (g) | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Leucine (g) | 1.2 | 0.9 | 0.3 | 0.5 | 0.5 | 0.2 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 4 | 1 |
| Lysine (g) | 0.8 | 0.5 | 0.2 | 0.4 | 0.3 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 2 | 1 |
| Magnesium (mg) | 167.7 | 154.1 | 55.2 | 164.6 | 41.3 | 63.2 | 2.5 | 0.8 | 0.0 | 0.0 | 1.8 | 8.4 | 0.8 | 0.3 | 27.8 | n/a | n/a | 689 | 172 |
| Maltose (g) | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.6 | n/a | n/a | n/a | n/a | 1 | 0 |
| Manganese (mg) | 4.4 | 1.3 | 1.3 | 1.0 | 0.7 | 0.4 | 0.0 | 0.2 | 0.0 | n/a | 0.0 | 1.2 | 0.0 | 0.0 | 0.2 | n/a | n/a | 11 | 3 |
| Methionine (g) | 0.3 | 0.2 | 0.1 | 0.2 | 0.1 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 1 | 0 |
| Monounsaturated Fat (g) | 2.4 | 21.5 | 0.6 | 3.2 | 3.0 | 3.4 | 0.0 | 0.0 | 0.0 | 15.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | n/a | n/a | 49 | 12 |
| Niacin (mg) | 1.4 | 3.2 | 0.2 | 1.3 | 2.3 | 0.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | 1.4 | n/a | n/a | 11 | 3 |
| Pantothenic acid (mg) | 1.4 | 0.8 | 0.4 | 0.4 | 2.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | n/a | n/a | 6 | 1 |
| Phenylalanine (g) | 0.8 | 0.7 | 0.2 | 0.4 | 0.3 | 0.2 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 3 | 1 |
| Phosphorus (mg) | 498.2 | 298.0 | 172.5 | 269.6 | 369.6 | 113.2 | 1.1 | 0.8 | 0.0 | 0.0 | 3.1 | 0.8 | 1.7 | 0.1 | 54.8 | n/a | n/a | 1,784 | 446 |
| Phytosterols | n/a | n/a | n/a | n/a | n/a | 128.5 | n/a | 0.3 | 0.0 | 527.6 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 656 | 164 |
| Polyunsaturated Fat (g) | 2.8 | 7.4 | 0.7 | 12.1 | 10.5 | 3.9 | 0.0 | 0.0 | 0.0 | 29.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | n/a | 67 | 17 |
| Potassium (mg) | 439.8 | 408.9 | 133.0 | 341.5 | 272.0 | 84.2 | 36.7 | 5.6 | 0.1 | 0.0 | 45.1 | 84.8 | 21.8 | 3.1 | 567.0 | n/a | n/a | 2,444 | 611 |
| Proline (g) | 0.5 | 0.6 | 0.2 | 0.3 | 0.3 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 2 | 1 |
| Protein (g) | 16.0 | 11.9 | 4.1 | 7.7 | 6.2 | 3.2 | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | 1.8 | n/a | n/a | 51 | 13 |
| 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 | n/a | n/a | 0 | 0 |
| Riboflavin (mg) | 0.2 | 0.1 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.5 | 0.0 | 0.0 | 0.1 | n/a | n/a | 1 | 0 |
| Saturated Fat (g) | 1.3 | 4.7 | 0.3 | 1.5 | 1.7 | 1.3 | 0.0 | 0.0 | 0.0 | 7.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 18 | 4 |
| Selenium (mcg) | 35.1 | 5.1 | 10.6 | 10.7 | 25.4 | 6.2 | 0.3 | 0.0 | 0.0 | 0.0 | 0.2 | 0.2 | 0.3 | 0.0 | n/a | n/a | n/a | 94 | 24 |
| Serine (g) | 0.9 | 0.6 | 0.2 | 0.4 | 0.3 | 0.2 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 3 | 1 |
| Sodium (mg) | 7.3 | 458.3 | 0.9 | 12.6 | 131.2 | 2.0 | 7.7 | 0.1 | 581.4 | 0.0 | 1.2 | 4.8 | 1.7 | 0.2 | 12.8 | n/a | n/a | 1,222 | 306 |
| Starch (g) | 70.4 | 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 | n/a | n/a | 70 | 18 |
| Sucrose (g) | 1.2 | n/a | n/a | 0.5 | 0.9 | n/a | 26.1 | 0.0 | n/a | n/a | 0.7 | 23.3 | 0.4 | n/a | n/a | n/a | n/a | 53 | 13 |
| Sugar (g) | 1.2 | 3.2 | 0.3 | 0.7 | 0.9 | 0.1 | 26.8 | 0.0 | 0.0 | 0.0 | 5.7 | 24.2 | 34.5 | 0.3 | n/a | n/a | n/a | 98 | 24 |
| Theobromine (mg) | 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 | n/a | n/a | n/a | 0 | 0 |
| Thiamin (mg) | 0.6 | 0.1 | 0.3 | 0.7 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 2 | 0 |
| Threonine (g) | 0.5 | 0.4 | 0.1 | 0.3 | 0.3 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 2 | 0 |
| Tocopherol, alpha (mg) | 0.5 | 7.5 | 0.2 | 0.1 | 8.4 | 0.0 | 0.0 | 0.0 | 0.0 | 7.8 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 25 | 6 |
| Tocopherol, beta (mg) | 0.0 | n/a | 0.0 | 0.0 | 0.4 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | n/a | 0.0 | 0.1 | 0.1 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, gamma (mg) | 0.1 | n/a | 0.0 | 8.4 | 0.0 | n/a | n/a | 0.1 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 9 | 2 |
| Total Fat (g) | 7.9 | 35.2 | 1.7 | 17.7 | 15.9 | 8.9 | 0.0 | 0.0 | 0.0 | 54.5 | 0.1 | 0.0 | 0.0 | 0.0 | 0.3 | n/a | n/a | 142 | 36 |
| Trans-monoenoic Fat | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 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 | 0.0 | n/a | 0.2 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tryptophan (g) | 0.2 | 0.2 | 0.1 | 0.1 | 0.1 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 1 | 0 |
| Tyrosine (g) | 0.5 | 0.5 | 0.2 | 0.2 | 0.2 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 2 | 0 |
| Valine (g) | 0.8 | 0.6 | 0.2 | 0.5 | 0.4 | 0.2 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 3 | 1 |
| Vitamin A, IU (IU) | 0.0 | 3.4 | 0.0 | 0.0 | 2.9 | 1.6 | 0.0 | 3.9 | 0.0 | 0.0 | 17.7 | 0.0 | 0.0 | 0.0 | 1,739.3 | n/a | n/a | 1,769 | 442 |
| Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.6 | 0.0 | 0.0 | 0.0 | 86.9 | n/a | n/a | 88 | 22 |
| 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 | n/a | n/a | 0 | 0 |
| Vitamin B-6 (mg) | 0.1 | 0.2 | 0.0 | 0.2 | 0.3 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | n/a | 1 | 0 |
| Vitamin C (mg) | 0.0 | 0.3 | 0.0 | 0.3 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 12.9 | 0.0 | 0.2 | 0.0 | 2.7 | n/a | n/a | 17 | 4 |
| 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 | n/a | n/a | 0 | 0 |
| Water (g) | 13.2 | 1.2 | 1.5 | 2.9 | 0.4 | 0.8 | 0.4 | 0.1 | 0.0 | 0.0 | 53.8 | 13.0 | 7.2 | 1.1 | 22.2 | n/a | n/a | 118 | 29 |
| Zinc (mg) | 4.4 | 2.6 | 0.7 | 1.8 | 1.7 | 1.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.6 | 0.1 | 0.0 | 0.4 | n/a | n/a | 14 | 3 |
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.