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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16 ounces (454g) frozen unsweetened strawberries |
1 tablespoon (20g) pure maple syrup |
1/2 cup (60g) whole wheat flour |
1/2 cup (63g) flour |
1/4 cup (22g) unsweetened cocoa powder |
1/4 cup (50g) sugar |
2 tablespoons (21g) flax seeds |
1 1/2 teaspoons (9g) kosher salt |
1 (50g) eggs |
1 (33g) egg whites |
1 cup (246g) skim milk |
1 tablespoon (14g) canola oil |
1 teaspoon (4g) vanilla extract |
1/2 cup (84g) semi-sweet chocolate chips |
Total | 1 serving | |
| Alanine (g) | 0.1 | n/a | 0.3 | 0.2 | 0.2 | n/a | 0.2 | 0.0 | 0.4 | 0.2 | 0.3 | n/a | n/a | 0.2 | 2 | 0 |
| 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 | 1.4 | 0.0 | 1 | 0 |
| Arginine (g) | 0.1 | n/a | 0.4 | 0.3 | 0.2 | n/a | 0.4 | 0.0 | 0.4 | 0.2 | 0.4 | n/a | n/a | 0.2 | 3 | 0 |
| Ash (g) | 1.7 | 0.1 | 0.9 | 0.3 | 1.2 | 0.0 | 0.8 | 9.0 | 0.5 | 0.2 | 2.1 | 0.0 | 0.0 | 1.0 | 18 | 3 |
| Aspartic acid (g) | 0.4 | n/a | 0.4 | 0.3 | 0.4 | n/a | 0.4 | 0.0 | 0.7 | 0.4 | 0.7 | n/a | n/a | 0.4 | 4 | 1 |
| Beta-sitosterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 57.8 | n/a | n/a | 58 | 10 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 49.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 52.1 | 102 | 17 |
| Calcium (mg) | 72.6 | 20.4 | 20.4 | 9.4 | 27.5 | 0.5 | 52.5 | 2.2 | 28.0 | 2.3 | 351.8 | 0.0 | 0.5 | 26.9 | 615 | 102 |
| Calories | 158.8 | 52.0 | 204.0 | 227.5 | 49.0 | 193.5 | 110.0 | 0.0 | 71.5 | 17.2 | 100.9 | 123.8 | 12.1 | 403.2 | 1,723 | 287 |
| Calories (kj) | 662.3 | 217.6 | 854.4 | 951.9 | 204.7 | 809.0 | 460.2 | 0.0 | 299.5 | 71.3 | 418.2 | 517.9 | 50.6 | 1,686.7 | 7,204 | 1,201 |
| Campesterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 33.7 | n/a | n/a | 34 | 6 |
| Carbohydrates (g) | 41.4 | 13.4 | 43.2 | 47.7 | 12.4 | 50.0 | 5.9 | 0.0 | 0.4 | 0.2 | 13.7 | 0.0 | 0.5 | 53.7 | 283 | 47 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 186.0 | 0.0 | 4.9 | 0.0 | 0.0 | 0.0 | 191 | 32 |
| Copper (mg) | 0.2 | 0.0 | 0.2 | 0.1 | 0.8 | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.6 | 2 | 0 |
| Cystine (g) | 0.0 | n/a | 0.2 | 0.1 | 0.1 | n/a | 0.1 | 0.0 | 0.1 | 0.1 | 0.1 | n/a | n/a | 0.0 | 1 | 0 |
| Dietary Fiber (g) | 9.5 | 0.0 | 6.4 | 1.7 | 7.1 | 0.0 | 5.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 5.0 | 35 | 6 |
| Folate (mcg) | 77.1 | 0.0 | 26.4 | 114.4 | 6.9 | 0.0 | 17.9 | 0.0 | 23.5 | 1.3 | 14.8 | 0.0 | 0.0 | 10.9 | 293 | 49 |
| Folate, DFE (mcg) | 77.1 | 0.0 | 26.4 | 181.9 | 6.9 | 0.0 | 17.9 | 0.0 | 23.5 | 1.3 | 14.8 | 0.0 | 0.0 | 10.9 | 361 | 60 |
| Folate, food (mcg) | 77.1 | 0.0 | 26.4 | 18.1 | 6.9 | 0.0 | 17.9 | 0.0 | 23.5 | 1.3 | 14.8 | 0.0 | 0.0 | 10.9 | 197 | 33 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 96.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 96 | 16 |
| Fructose (g) | 9.8 | 0.1 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 10 | 2 |
| Galactose | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Glucose (dextrose) (g) | 9.2 | 0.3 | 0.0 | n/a | n/a | 0.0 | 0.1 | n/a | 0.2 | 0.1 | n/a | n/a | n/a | n/a | 10 | 2 |
| Glutamic acid (g) | 0.3 | n/a | 2.6 | 2.2 | 0.6 | n/a | 0.8 | 0.0 | 0.8 | 0.5 | 2.0 | n/a | n/a | 0.5 | 10 | 2 |
| Glycine (g) | 0.1 | n/a | 0.3 | 0.2 | 0.2 | n/a | 0.3 | 0.0 | 0.2 | 0.1 | 0.2 | n/a | n/a | 0.2 | 2 | 0 |
| Histidine (g) | 0.0 | n/a | 0.2 | 0.1 | 0.1 | n/a | 0.1 | 0.0 | 0.2 | 0.1 | 0.3 | n/a | n/a | 0.1 | 1 | 0 |
| Hydroxyproline | 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 | 0 | 0 |
| Iron (mg) | 3.4 | 0.0 | 2.2 | 2.9 | 3.0 | 0.0 | 1.2 | 0.0 | 0.9 | 0.0 | 0.1 | 0.0 | 0.0 | 2.6 | 16 | 3 |
| Isoleucine (g) | 0.0 | n/a | 0.3 | 0.2 | 0.2 | n/a | 0.2 | 0.0 | 0.3 | 0.2 | 0.6 | n/a | n/a | 0.1 | 2 | 0 |
| Lactose | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Leucine (g) | 0.1 | n/a | 0.5 | 0.4 | 0.3 | n/a | 0.3 | 0.0 | 0.5 | 0.3 | 1.0 | n/a | n/a | 0.2 | 4 | 1 |
| Lysine (g) | 0.1 | n/a | 0.2 | 0.1 | 0.2 | n/a | 0.2 | 0.0 | 0.5 | 0.3 | 0.8 | n/a | n/a | 0.2 | 2 | 0 |
| Magnesium (mg) | 49.9 | 4.2 | 82.2 | 13.8 | 107.3 | 0.0 | 80.8 | 0.1 | 6.0 | 3.6 | 39.4 | 0.0 | 0.5 | 96.6 | 484 | 81 |
| Maltose | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Manganese (mg) | 1.3 | 0.6 | 2.4 | 0.4 | 0.8 | 0.0 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.7 | 7 | 1 |
| Methionine (g) | 0.0 | n/a | 0.1 | 0.1 | 0.0 | n/a | 0.1 | 0.0 | 0.2 | 0.1 | 0.2 | n/a | n/a | 0.0 | 1 | 0 |
| Monounsaturated Fat (g) | 0.1 | 0.0 | 0.2 | 0.1 | 1.0 | 0.0 | 1.6 | 0.0 | 1.8 | 0.0 | 0.2 | 8.9 | 0.0 | 8.4 | 22 | 4 |
| Niacin (mg) | 2.1 | 0.0 | 3.0 | 3.7 | 0.5 | 0.0 | 0.6 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.4 | 11 | 2 |
| Pantothenic acid (mg) | 0.5 | 0.0 | 0.4 | 0.3 | 0.1 | 0.0 | 0.2 | 0.0 | 0.8 | 0.1 | 0.9 | 0.0 | 0.0 | 0.1 | 3 | 1 |
| Phenylalanine (g) | 0.1 | n/a | 0.4 | 0.3 | 0.2 | n/a | 0.2 | 0.0 | 0.3 | 0.2 | 0.5 | n/a | n/a | 0.2 | 2 | 0 |
| Phosphorus (mg) | 59.0 | 0.4 | 214.2 | 67.5 | 157.8 | 0.0 | 132.3 | 0.0 | 99.0 | 5.0 | 275.5 | 0.0 | 0.3 | 110.9 | 1,122 | 187 |
| 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 | n/a | n/a | 0 | 0 |
| Polyunsaturated Fat (g) | 0.2 | 0.0 | 0.7 | 0.3 | 0.1 | 0.0 | 5.9 | 0.0 | 1.0 | 0.0 | 0.0 | 3.9 | 0.0 | 0.8 | 13 | 2 |
| Potassium (mg) | 671.3 | 42.4 | 217.8 | 66.9 | 327.7 | 1.0 | 167.5 | 0.7 | 69.0 | 53.8 | 447.7 | 0.0 | 6.2 | 306.6 | 2,379 | 396 |
| Proline (g) | 0.1 | n/a | 1.2 | 0.7 | 0.2 | n/a | 0.2 | 0.0 | 0.3 | 0.1 | 0.9 | n/a | n/a | 0.2 | 4 | 1 |
| Protein (g) | 2.0 | 0.0 | 7.9 | 6.5 | 4.2 | 0.0 | 3.8 | 0.0 | 6.3 | 3.6 | 9.7 | 0.0 | 0.0 | 3.5 | 47 | 8 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 80.0 | 0.0 | 150.1 | 0.0 | 0.0 | 0.0 | 230 | 38 |
| Riboflavin (mg) | 0.2 | 0.3 | 0.1 | 0.3 | 0.1 | 0.0 | 0.0 | 0.0 | 0.2 | 0.1 | 0.5 | 0.0 | 0.0 | 0.1 | 2 | 0 |
| Saturated Fat (g) | 0.0 | 0.0 | 0.3 | 0.1 | 1.7 | 0.0 | 0.8 | 0.0 | 1.6 | 0.0 | 0.4 | 1.0 | 0.0 | 14.9 | 21 | 3 |
| Selenium (mcg) | 3.2 | 0.1 | 37.1 | 21.2 | 3.1 | 0.3 | 5.2 | 0.0 | 15.4 | 6.6 | 5.9 | 0.0 | 0.0 | 3.5 | 102 | 17 |
| Serine (g) | 0.1 | n/a | 0.4 | 0.3 | 0.2 | n/a | 0.2 | 0.0 | 0.5 | 0.3 | 0.5 | n/a | n/a | 0.2 | 3 | 0 |
| Sodium (mg) | 9.1 | 2.4 | 1.2 | 1.3 | 4.5 | 0.5 | 6.2 | 3,488.2 | 71.0 | 54.8 | 145.1 | 0.0 | 0.4 | 9.2 | 3,794 | 632 |
| Starch | n/a | n/a | 34.7 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 35 | 6 |
| Stigmasterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.4 | n/a | n/a | 0 | 0 |
| Sucrose (g) | 1.7 | 11.7 | 0.2 | n/a | n/a | 49.9 | 0.2 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 64 | 11 |
| Sugar (g) | 20.7 | 12.1 | 0.2 | 0.2 | 0.4 | 49.9 | 0.3 | 0.0 | 0.2 | 0.2 | n/a | 0.0 | 0.5 | 45.8 | 131 | 22 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 442.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 408.2 | 850 | 142 |
| Thiamin (mg) | 0.1 | 0.0 | 0.3 | 0.5 | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Threonine (g) | 0.1 | n/a | 0.2 | 0.2 | 0.2 | n/a | 0.2 | 0.0 | 0.3 | 0.1 | 0.4 | n/a | n/a | 0.1 | 2 | 0 |
| Tocopherol, alpha (mg) | 1.3 | 0.0 | 0.4 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.5 | 0.0 | n/a | 2.4 | 0.0 | 0.2 | 5 | 1 |
| Tocopherol, beta | n/a | n/a | 0.1 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Tocopherol, delta | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.1 | n/a | 0.0 | n/a | n/a | 0.1 | n/a | n/a | 0 | 0 |
| Tocopherol, gamma | n/a | n/a | 1.1 | 0.2 | n/a | n/a | 4.1 | n/a | 0.3 | n/a | n/a | 3.8 | n/a | n/a | 10 | 2 |
| Total Fat (g) | 0.5 | 0.0 | 1.5 | 0.6 | 2.9 | 0.0 | 8.7 | 0.0 | 4.8 | 0.1 | 0.6 | 14.0 | 0.0 | 25.2 | 59 | 10 |
| Trans-monoenoic Fat | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| TransFatty acids | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.1 | n/a | n/a | 0 | 0 |
| Tryptophan (g) | 0.0 | n/a | 0.1 | 0.1 | 0.1 | n/a | 0.1 | 0.0 | 0.1 | 0.0 | 0.1 | n/a | n/a | 0.1 | 1 | 0 |
| Tyrosine (g) | 0.1 | n/a | 0.2 | 0.2 | 0.2 | n/a | 0.1 | 0.0 | 0.2 | 0.2 | 0.5 | n/a | n/a | 0.1 | 2 | 0 |
| Valine (g) | 0.1 | n/a | 0.3 | 0.3 | 0.3 | n/a | 0.2 | 0.0 | 0.4 | 0.3 | 0.7 | n/a | n/a | 0.2 | 3 | 0 |
| Vitamin A, IU (IU) | 204.1 | 0.0 | 5.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 270.0 | 0.0 | 499.4 | 0.0 | 0.0 | 0.0 | 979 | 163 |
| Vitamin A, RAE (mcg) | 9.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 80.0 | 0.0 | 150.1 | 0.0 | 0.0 | 0.0 | 239 | 40 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 0.0 | 1.1 | 0.0 | 0.0 | 0.0 | 2 | 0 |
| Vitamin B-6 (mg) | 0.1 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Vitamin C (mg) | 186.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 2.7 | 0.0 | 0.0 | 0.0 | 190 | 32 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 41.0 | 0.0 | 98.4 | 0.0 | 0.0 | 0.0 | 139 | 23 |
| Water (g) | 408.1 | 6.5 | 6.4 | 7.5 | 0.6 | 0.0 | 1.4 | 0.0 | 38.1 | 28.9 | 219.8 | 0.0 | 2.2 | 0.6 | 720 | 120 |
| Zinc (mg) | 0.6 | 0.3 | 1.6 | 0.4 | 1.5 | 0.0 | 0.9 | 0.0 | 0.6 | 0.0 | 1.1 | 0.0 | 0.0 | 1.4 | 8 | 1 |
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