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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3 1/2 cups (284g) old fashioned oats |
1 cup (174g) spelt |
1 teaspoon (3g) cinnamon |
1 teaspoon (2g) pumpkin pie spice |
1/2 teaspoon (3g) salt |
1/4 cup (55g) brown sugar |
1/3 cup (43g) pumpkin seeds |
1/3 cup (33g) dried cranberries |
1 cup (116g) pumpkin puree |
2 tablespoons (14g) pumpkin puree |
2 1/2 tablespoons (35g) canola oil |
3 tablespoons (60g) maple syrup |
1 teaspoon (4g) vanilla |
Total | 1 serving | |
| Alanine (g) | 1.6 | 0.9 | 0.0 | n/a | 0.0 | n/a | 0.6 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 3 | 0 |
| Alcohol (g) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.4 | 1 | 0 |
| Arginine (g) | 2.4 | 1.2 | 0.0 | n/a | 0.0 | n/a | 2.3 | 0.0 | 0.1 | 0.0 | n/a | n/a | n/a | 6 | 0 |
| Ash (g) | 5.0 | 3.1 | 0.1 | 0.1 | 3.0 | 0.2 | 2.1 | 0.0 | 0.9 | 0.1 | 0.0 | 0.3 | 0.0 | 15 | 1 |
| Aspartic acid (g) | 3.5 | 1.3 | 0.0 | n/a | 0.0 | n/a | 1.3 | 0.1 | 0.1 | 0.0 | n/a | n/a | n/a | 6 | 0 |
| Beta-sitosterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 144.6 | n/a | n/a | 145 | 8 |
| Caffeine (mg) | 0.0 | n/a | 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) | 147.4 | 47.0 | 26.2 | 11.6 | 0.7 | 45.7 | 19.8 | 2.7 | 24.4 | 3.0 | 0.0 | 61.2 | 0.5 | 390 | 21 |
| Calories | 1,074.5 | 588.1 | 6.5 | 5.8 | 0.0 | 209.0 | 240.1 | 15.3 | 30.2 | 3.7 | 309.4 | 156.0 | 12.1 | 2,651 | 140 |
| Calories (kj) | 4,496.3 | 2,460.4 | 27.0 | 24.3 | 0.0 | 874.5 | 1,004.8 | 64.6 | 126.4 | 15.5 | 1,294.7 | 652.8 | 50.6 | 11,092 | 584 |
| Campesterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 84.4 | n/a | n/a | 84 | 4 |
| Carbohydrates (g) | 191.9 | 122.1 | 2.1 | 1.2 | 0.0 | 53.9 | 4.6 | 4.1 | 7.5 | 0.9 | 0.0 | 40.2 | 0.5 | 429 | 23 |
| 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 |
| Copper (mg) | 1.1 | 0.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.6 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 3 | 0 |
| Cystine (g) | 1.3 | 0.6 | 0.0 | n/a | 0.0 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 2 | 0 |
| Dietary Fiber (g) | 28.6 | 18.6 | 1.4 | 0.3 | 0.0 | 0.0 | 2.6 | 1.5 | 0.6 | 0.1 | 0.0 | 0.0 | 0.0 | 54 | 3 |
| Folate (mcg) | 90.7 | 78.3 | 0.2 | 0.9 | 0.0 | 0.6 | 24.9 | 0.3 | 18.6 | 2.3 | 0.0 | 0.0 | 0.0 | 217 | 11 |
| Folate, DFE (mcg) | 90.7 | 78.3 | 0.2 | 0.9 | 0.0 | 0.6 | 24.9 | 0.3 | 18.6 | 2.3 | 0.0 | 0.0 | 0.0 | 217 | 11 |
| Folate, food (mcg) | 90.7 | 78.3 | 0.2 | 0.9 | 0.0 | 0.6 | 24.9 | 0.3 | 18.6 | 2.3 | 0.0 | 0.0 | 0.0 | 217 | 11 |
| 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 |
| Fructose (g) | 0.0 | 0.4 | 0.0 | n/a | n/a | 0.6 | 0.1 | 0.2 | n/a | n/a | n/a | 0.3 | n/a | 2 | 0 |
| Galactose (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Glucose (dextrose) (g) | 0.0 | 1.5 | 0.0 | n/a | n/a | 0.7 | 0.1 | 1.1 | n/a | n/a | n/a | 1.0 | n/a | 4 | 0 |
| Glutamic acid (g) | 8.0 | 8.1 | 0.0 | n/a | 0.0 | n/a | 2.7 | 0.0 | 0.2 | 0.0 | n/a | n/a | n/a | 19 | 1 |
| Glycine (g) | 1.8 | 1.0 | 0.0 | n/a | 0.0 | n/a | 0.8 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 4 | 0 |
| Histidine (g) | 0.8 | 0.6 | 0.0 | n/a | 0.0 | n/a | 0.3 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 2 | 0 |
| Hydroxyproline | 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 | 0 | 0 |
| Iron (mg) | 12.0 | 7.7 | 0.2 | 0.3 | 0.0 | 0.4 | 3.8 | 0.1 | 0.9 | 0.1 | 0.0 | 0.1 | 0.0 | 26 | 1 |
| Isoleucine (g) | 1.4 | 1.0 | 0.0 | n/a | 0.0 | n/a | 0.6 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 3 | 0 |
| Lactose (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Leucine (g) | 2.8 | 1.9 | 0.0 | n/a | 0.0 | n/a | 1.0 | 0.0 | 0.1 | 0.0 | n/a | n/a | n/a | 6 | 0 |
| Lysine (g) | 1.8 | 0.7 | 0.0 | n/a | 0.0 | n/a | 0.5 | 0.0 | 0.1 | 0.0 | n/a | n/a | n/a | 3 | 0 |
| Magnesium (mg) | 391.2 | 236.6 | 1.6 | 2.3 | 0.0 | 5.0 | 254.3 | 2.0 | 13.9 | 1.7 | 0.0 | 12.6 | 0.5 | 922 | 49 |
| Maltose (g) | 0.0 | 9.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 9 | 0 |
| Manganese (mg) | 10.3 | 5.2 | 0.5 | 0.3 | 0.0 | 0.0 | 2.0 | 0.1 | 0.1 | 0.0 | 0.0 | 1.7 | 0.0 | 20 | 1 |
| Methionine (g) | 0.6 | 0.4 | 0.0 | n/a | 0.0 | n/a | 0.3 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 1 | 0 |
| Monounsaturated Fat (g) | 5.6 | 0.8 | 0.0 | 0.0 | 0.0 | 0.0 | 7.0 | 0.0 | 0.0 | 0.0 | 22.1 | 0.0 | 0.0 | 36 | 2 |
| Niacin (mg) | 3.2 | 11.9 | 0.0 | 0.0 | 0.0 | 0.1 | 2.1 | 0.0 | 0.7 | 0.1 | 0.0 | 0.0 | 0.0 | 18 | 1 |
| Pantothenic acid (mg) | 3.2 | 1.9 | 0.0 | n/a | 0.0 | 0.1 | 0.3 | 0.1 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 6 | 0 |
| Phenylalanine (g) | 1.9 | 1.3 | 0.0 | n/a | 0.0 | n/a | 0.7 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 4 | 0 |
| Phosphorus (mg) | 1,162.4 | 697.7 | 1.7 | 2.0 | 0.0 | 2.2 | 529.7 | 4.3 | 51.0 | 6.3 | 0.0 | 1.2 | 0.3 | 2,459 | 129 |
| Phytosterols | n/a | n/a | 0.7 | 1.2 | 0.0 | n/a | n/a | n/a | 13.9 | 1.7 | n/a | n/a | n/a | 18 | 1 |
| Polyunsaturated Fat (g) | 6.5 | 2.2 | 0.0 | 0.0 | 0.0 | 0.0 | 9.0 | 0.0 | 0.0 | 0.0 | 9.8 | 0.0 | 0.0 | 28 | 1 |
| Potassium (mg) | 1,026.3 | 675.1 | 11.3 | 11.3 | 0.2 | 73.2 | 347.5 | 28.3 | 394.4 | 48.3 | 0.0 | 127.2 | 6.2 | 2,749 | 145 |
| Proline (g) | 1.3 | 2.8 | 0.0 | n/a | 0.0 | n/a | 0.6 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 5 | 0 |
| Protein (g) | 37.3 | 25.4 | 0.1 | 0.1 | 0.0 | 0.1 | 13.0 | 0.1 | 1.2 | 0.1 | 0.0 | 0.0 | 0.0 | 77 | 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 |
| Riboflavin (mg) | 0.4 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.8 | 0.0 | 2 | 0 |
| Saturated Fat (g) | 3.1 | 0.7 | 0.0 | 0.1 | 0.0 | 0.0 | 3.7 | 0.0 | 0.1 | 0.0 | 2.6 | 0.0 | 0.0 | 10 | 1 |
| Selenium (mcg) | 81.9 | 20.4 | 0.1 | 0.2 | 0.0 | 0.7 | 4.0 | 0.0 | 0.3 | 0.0 | 0.0 | 0.4 | 0.0 | 108 | 6 |
| Serine (g) | 2.0 | 1.3 | 0.0 | n/a | 0.0 | n/a | 0.7 | 0.0 | 0.1 | 0.0 | n/a | n/a | n/a | 4 | 0 |
| Sodium (mg) | 17.0 | 13.9 | 0.3 | 0.9 | 1,162.7 | 15.4 | 3.0 | 0.7 | 1.2 | 0.1 | 0.0 | 7.2 | 0.4 | 1,223 | 64 |
| Starch (g) | 164.2 | 93.8 | n/a | n/a | n/a | n/a | 0.6 | 0.0 | n/a | n/a | n/a | n/a | n/a | 259 | 14 |
| Stigmasterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1.1 | n/a | n/a | 1 | 0 |
| Sucrose (g) | 2.8 | 1.0 | 0.0 | n/a | n/a | 52.0 | 0.5 | 0.0 | n/a | n/a | n/a | 35.0 | n/a | 91 | 5 |
| Sugar (g) | 2.8 | 11.9 | 0.1 | 0.1 | 0.0 | 53.4 | 0.6 | 1.3 | 1.6 | 0.2 | 0.0 | 36.3 | 0.5 | 109 | 6 |
| Theobromine (mg) | 0.0 | n/a | 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) | 1.3 | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 2 | 0 |
| Threonine (g) | 1.1 | 0.8 | 0.0 | n/a | 0.0 | n/a | 0.4 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 2 | 0 |
| Tocopherol, alpha (mg) | 1.2 | 1.4 | 0.1 | 0.0 | 0.0 | 0.0 | 0.9 | 0.4 | 1.2 | 0.2 | 6.1 | 0.0 | 0.0 | 11 | 1 |
| Tocopherol, beta (mg) | 0.1 | 0.4 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 1 | 0 |
| Tocopherol, delta (mg) | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.2 | 0.0 | n/a | n/a | 0.3 | n/a | n/a | 1 | 0 |
| Tocopherol, gamma (mg) | 0.3 | 3.0 | 0.3 | n/a | n/a | n/a | 15.1 | 0.0 | n/a | n/a | 9.6 | n/a | n/a | 28 | 1 |
| Total Fat (g) | 18.5 | 4.2 | 0.0 | 0.2 | 0.0 | 0.0 | 21.1 | 0.0 | 0.1 | 0.0 | 35.0 | 0.0 | 0.0 | 79 | 4 |
| Trans-monoenoic Fat | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| TransFatty acids | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.1 | n/a | n/a | 0 | 0 |
| Tryptophan (g) | 0.5 | 0.2 | 0.0 | n/a | 0.0 | n/a | 0.2 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 1 | 0 |
| Tyrosine (g) | 1.1 | 0.7 | 0.0 | n/a | 0.0 | n/a | 0.5 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 2 | 0 |
| Valine (g) | 2.0 | 1.2 | 0.0 | n/a | 0.0 | n/a | 0.7 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 4 | 0 |
| Vitamin A, IU (IU) | 0.0 | 17.4 | 7.7 | 4.4 | 0.0 | 0.0 | 6.9 | 20.0 | 8,565.4 | 1,049.7 | 0.0 | 0.0 | 0.0 | 9,672 | 509 |
| Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.4 | 0.2 | 0.0 | 0.0 | 0.4 | 1.0 | 428.0 | 52.5 | 0.0 | 0.0 | 0.0 | 483 | 25 |
| 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 |
| Vitamin B-6 (mg) | 0.3 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Vitamin C (mg) | 0.0 | 0.0 | 0.1 | 0.4 | 0.0 | 0.0 | 0.8 | 4.4 | 10.4 | 1.3 | 0.0 | 0.0 | 0.0 | 17 | 1 |
| Vitamin D (IU) | 0.0 | n/a | 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) | 30.7 | 19.2 | 0.3 | 0.1 | 0.0 | 0.7 | 2.2 | 29.0 | 106.3 | 13.0 | 0.0 | 19.4 | 2.2 | 223 | 12 |
| Zinc (mg) | 10.3 | 5.7 | 0.0 | 0.0 | 0.0 | 0.0 | 3.4 | 0.0 | 0.4 | 0.0 | 0.0 | 0.9 | 0.0 | 21 | 1 |
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.