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Nutritional Facts: Easy Banana Oat Surprises (GF, Vegan)

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.

  3 (354g)
bananas
1 cup (81g)
quick oats
2 teaspoons (9g)
coconut oil
2 tablespoons (12g)
oat bran
2 tablespoons (21g)
flax seeds
2 tablespoons (17g)
coconut
1/2 cup (59g)
walnuts
1/3 cup (0g)
cocoa nibs
1/3 cup (48g)
currants
1/3 cup (48g)
raisins
1 (50g)
eggs
1 teaspoon (4g)
vanilla
1 teaspoon (3g)
cinnamon
1/4 teaspoon (1g)
nutmeg
Total 1 serving
Alanine (g) 0.1 0.5 0.0 0.1 0.2 0.1 0.4 n/a n/a 0.1 0.4 n/a 0.0 n/a 2 0
Alcohol (g) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 1.4 0.0 0.0 1 0
Arginine (g) 0.2 0.7 0.0 0.2 0.4 0.2 1.3 n/a n/a 0.2 0.4 n/a 0.0 n/a 4 0
Ash (g) 2.9 1.4 0.0 0.3 0.8 0.3 1.0 n/a 1.1 0.9 0.5 0.0 0.1 0.0 9 1
Aspartic acid (g) 0.4 1.0 0.0 0.2 0.4 0.1 1.1 n/a n/a 0.1 0.7 n/a 0.0 n/a 4 0
Beta-sitosterol n/a n/a n/a n/a n/a n/a 37.4 n/a n/a n/a n/a n/a n/a n/a 37 4
Caffeine (mg) 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 0.0 0 0
Calcium (mg) 17.7 42.1 0.0 6.8 52.5 4.3 57.3 n/a 41.2 24.1 28.0 0.5 26.2 1.1 302 34
Calories 315.1 307.0 77.6 28.9 110.0 110.0 382.6 n/a 135.7 144.4 71.5 12.1 6.5 3.1 1,704 189
Calories (kj) 1,313.3 1,284.7 324.6 120.9 460.2 460.0 1,601.7 n/a 567.8 604.5 299.5 50.6 27.0 12.9 7,128 792
Campesterol n/a n/a n/a n/a n/a n/a 4.1 n/a n/a n/a n/a n/a n/a n/a 4 0
Carbohydrates (g) 80.9 54.8 0.0 7.8 5.9 3.9 8.0 n/a 35.5 38.2 0.4 0.5 2.1 0.3 238 26
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 186.0 0.0 0.0 0.0 186 21
Copper (mg) 0.3 0.3 0.0 0.0 0.3 0.1 0.9 n/a 0.2 0.2 0.0 0.0 0.0 0.0 2 0
Cystine (g) 0.0 0.4 0.0 0.1 0.1 0.0 0.1 n/a n/a 0.0 0.1 n/a 0.0 n/a 1 0
Dietary Fiber (g) 9.2 8.2 0.0 1.8 5.6 2.7 3.9 n/a 3.3 1.8 0.0 0.0 1.4 0.1 38 4
Folate (mcg) 70.8 25.9 0.0 6.1 17.9 1.5 57.3 n/a 4.8 2.4 23.5 0.0 0.2 0.4 211 23
Folate, DFE (mcg) 70.8 25.9 0.0 6.1 17.9 1.5 57.3 n/a 4.8 2.4 23.5 0.0 0.2 0.4 211 23
Folate, food (mcg) 70.8 25.9 0.0 6.1 17.9 1.5 57.3 n/a 4.8 2.4 23.5 0.0 0.2 0.4 211 23
Folic acid (mcg) 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 0.0 0 0
Fructose (g) 17.2 0.0 n/a n/a 0.0 n/a 0.1 n/a n/a 14.3 0.0 n/a 0.0 n/a 32 4
Galactose (g) 0.0 0.0 n/a n/a 0.0 n/a n/a n/a n/a 0.0 0.0 n/a 0.0 n/a 0 0
Glucose (dextrose) (g) 17.6 0.0 n/a n/a 0.1 n/a 0.0 n/a n/a 13.4 0.2 n/a 0.0 n/a 31 3
Glutamic acid (g) 0.5 2.3 0.0 0.4 0.8 0.3 1.6 n/a n/a 0.1 0.8 n/a 0.0 n/a 7 1
Glycine (g) 0.1 0.5 0.0 0.1 0.3 0.1 0.5 n/a n/a 0.0 0.2 n/a 0.0 n/a 2 0
Histidine (g) 0.3 0.2 0.0 0.0 0.1 0.0 0.2 n/a n/a 0.0 0.2 n/a 0.0 n/a 1 0
Hydroxyproline 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 n/a 0 0
Iron (mg) 0.9 3.4 0.0 0.6 1.2 0.6 1.7 n/a 1.6 0.9 0.9 0.0 0.2 0.0 12 1
Isoleucine (g) 0.1 0.4 0.0 0.1 0.2 0.0 0.4 n/a n/a 0.0 0.3 n/a 0.0 n/a 2 0
Lactose (g) 0.0 0.0 n/a n/a 0.0 n/a 0.0 n/a n/a 0.0 0.0 n/a 0.0 n/a 0 0
Leucine (g) 0.2 0.8 0.0 0.2 0.3 0.1 0.7 n/a n/a 0.0 0.5 n/a 0.0 n/a 3 0
Lysine (g) 0.2 0.5 0.0 0.1 0.2 0.1 0.2 n/a n/a 0.0 0.5 n/a 0.0 n/a 2 0
Magnesium (mg) 95.6 111.8 0.0 27.6 80.8 15.0 92.4 n/a 19.7 15.5 6.0 0.5 1.6 1.1 467 52
Maltose (g) 0.0 0.0 n/a n/a 0.0 n/a 0.0 n/a n/a 0.0 0.0 n/a 0.0 n/a 0 0
Manganese (mg) 1.0 2.9 0.0 0.7 0.5 0.5 2.0 n/a 0.2 0.1 0.0 0.0 0.5 0.0 8 1
Methionine (g) 0.0 0.2 0.0 0.0 0.1 0.0 0.1 n/a n/a 0.0 0.2 n/a 0.0 n/a 1 0
Monounsaturated Fat (g) 0.1 1.6 0.5 0.3 1.6 0.5 5.2 n/a 0.0 0.0 1.8 0.0 0.0 0.0 12 1
Niacin (mg) 2.4 0.9 0.0 0.1 0.6 0.1 0.7 n/a 0.8 0.4 0.0 0.0 0.0 0.0 6 1
Pantothenic acid (mg) 1.2 0.9 0.0 0.2 0.2 0.1 0.3 n/a 0.0 0.0 0.8 0.0 0.0 n/a 4 0
Phenylalanine (g) 0.2 0.5 0.0 0.1 0.2 0.1 0.4 n/a n/a 0.0 0.3 n/a 0.0 n/a 2 0
Phosphorus (mg) 77.9 332.1 0.0 86.2 132.3 34.3 202.4 n/a 59.9 48.8 99.0 0.3 1.7 1.2 1,076 120
Phytosterols (mg) 56.6 n/a 7.7 n/a n/a n/a 42.1 n/a n/a n/a n/a n/a 0.7 0.4 108 12
Polyunsaturated Fat (g) 0.3 1.9 0.2 0.3 5.9 0.1 27.6 n/a 0.1 0.0 1.0 0.0 0.0 0.0 37 4
Potassium (mg) 1,267.3 293.2 0.0 66.5 167.5 90.5 258.0 n/a 427.7 361.7 69.0 6.2 11.3 2.1 3,021 336
Proline (g) 0.1 0.4 0.0 0.1 0.2 0.0 0.4 n/a n/a 0.1 0.3 n/a 0.0 n/a 2 0
Protein (g) 3.9 10.7 0.0 2.0 3.8 1.1 8.9 n/a 2.0 1.5 6.3 0.0 0.1 0.0 40 4
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 80.0 0.0 0.0 0.0 80 9
Riboflavin (mg) 0.3 0.1 0.0 0.0 0.0 0.0 0.1 n/a 0.1 0.1 0.2 0.0 0.0 0.0 1 0
Saturated Fat (g) 0.4 0.9 7.8 0.2 0.8 9.5 3.6 n/a 0.0 0.0 1.6 0.0 0.0 0.2 25 3
Selenium (mcg) 3.5 23.4 0.0 5.3 5.2 3.1 2.9 n/a 0.3 0.3 15.4 0.0 0.1 0.0 60 7
Serine (g) 0.1 0.6 0.0 0.1 0.2 0.1 0.5 n/a n/a 0.0 0.5 n/a 0.0 n/a 2 0
Sodium (mg) 3.5 4.9 0.0 0.5 6.2 6.2 1.2 n/a 3.8 5.3 71.0 0.4 0.3 0.1 103 11
Starch (g) 19.0 46.9 n/a n/a n/a n/a 0.0 n/a n/a 1.3 n/a n/a n/a n/a 67 7
Stigmasterol n/a n/a n/a n/a n/a n/a 0.6 n/a n/a n/a n/a n/a n/a n/a 1 0
Sucrose (g) 8.5 0.8 n/a n/a 0.2 n/a 1.4 n/a n/a 0.2 0.0 n/a 0.0 n/a 11 1
Sugar (g) 43.3 0.8 0.0 0.2 0.3 1.2 1.5 n/a 32.3 28.6 0.2 0.5 0.1 0.2 109 12
Theobromine (mg) 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 0.0 0 0
Thiamin (mg) 0.1 0.4 0.0 0.1 0.3 0.0 0.2 n/a 0.1 0.1 0.0 0.0 0.0 0.0 1 0
Threonine (g) 0.1 0.3 0.0 0.1 0.2 0.0 0.3 n/a n/a 0.0 0.3 n/a 0.0 n/a 1 0
Tocopherol, alpha (mg) 0.4 0.3 0.0 0.1 0.1 0.1 0.4 n/a 0.1 0.1 0.5 0.0 0.1 0.0 2 0
Tocopherol, beta (mg) 0.0 0.0 0.0 0.0 0.0 n/a 0.1 n/a n/a 0.0 0.0 n/a 0.0 0.0 0 0
Tocopherol, delta (mg) 0.0 0.0 0.0 0.0 0.1 n/a 1.1 n/a n/a 0.0 0.0 n/a 0.0 0.0 1 0
Tocopherol, gamma (mg) 0.1 0.1 0.0 0.0 4.1 n/a 12.2 n/a n/a 0.0 0.3 n/a 0.3 0.0 17 2
Total Fat (g) 1.2 5.3 9.0 0.8 8.7 10.8 38.1 n/a 0.1 0.2 4.8 0.0 0.0 0.2 79 9
Trans-monoenoic Fat n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a 0.0 n/a 0 0
TransFatty acids n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a 0.0 n/a 0 0
Tryptophan (g) 0.0 0.1 0.0 0.0 0.1 0.0 0.1 n/a n/a 0.0 0.1 n/a 0.0 n/a 1 0
Tyrosine (g) 0.0 0.3 0.0 0.1 0.1 0.0 0.2 n/a n/a 0.0 0.2 n/a 0.0 n/a 1 0
Valine (g) 0.2 0.6 0.0 0.1 0.2 0.1 0.4 n/a n/a 0.0 0.4 n/a 0.0 n/a 2 0
Vitamin A, IU (IU) 226.6 0.0 0.0 0.0 0.0 0.0 11.7 n/a 35.0 0.0 270.0 0.0 7.7 0.6 552 61
Vitamin A, RAE (mcg) 10.6 0.0 0.0 0.0 0.0 0.0 0.6 n/a 1.9 0.0 80.0 0.0 0.4 0.0 94 10
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.4 0.0 0.0 0.0 0 0
Vitamin B-6 (mg) 1.3 0.1 0.0 0.0 0.1 0.0 0.3 n/a 0.1 0.1 0.1 0.0 0.0 0.0 2 0
Vitamin C (mg) 30.8 0.0 0.0 0.0 0.1 0.2 0.8 n/a 2.3 1.1 0.0 0.0 0.1 0.0 35 4
Vitamin D (IU) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 41.0 0.0 0.0 0.0 41 5
Water (g) 265.2 8.8 0.0 0.8 1.4 0.5 2.4 n/a 9.2 7.5 38.1 2.2 0.3 0.0 336 37
Zinc (mg) 0.5 2.9 0.0 0.4 0.9 0.3 1.8 n/a 0.3 0.1 0.6 0.0 0.0 0.0 8 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.

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