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.
|
3/4 cup (111g) blueberries |
1 (118g) bananas |
1 tablespoon (16g) almond butter |
2 tablespoons (0g) hemp seeds |
1 tablespoon (10g) flax seeds |
1 tablespoon (10g) oats |
2 (14g) dates |
1 (0g) spinach |
1 cup (0g) coconut water |
1 scoop (0g) vanilla protein powder |
2 tablespoons (11g) graham crackers |
Total | 1 serving | |
| Alanine (g) | 0.0 | 0.0 | 0.2 | n/a | 0.1 | 0.1 | 0.0 | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Arginine (g) | 0.0 | 0.1 | 0.4 | n/a | 0.2 | 0.1 | 0.0 | n/a | n/a | n/a | 0.0 | 1 | 0 |
| Ash (g) | 0.3 | 1.0 | 0.5 | n/a | 0.4 | 0.2 | 0.2 | n/a | n/a | n/a | 0.2 | 3 | 1 |
| Aspartic acid (g) | 0.1 | 0.1 | 0.4 | n/a | 0.2 | 0.1 | 0.0 | n/a | n/a | n/a | 0.0 | 1 | 1 |
| Beta-sitosterol | n/a | n/a | 21.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 21 | 10 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Calcium (mg) | 6.7 | 5.9 | 55.5 | n/a | 26.3 | 5.3 | 5.5 | n/a | n/a | n/a | 2.5 | 108 | 54 |
| Calories | 63.3 | 105.0 | 98.2 | n/a | 55.0 | 37.9 | 40.0 | n/a | n/a | n/a | 44.4 | 444 | 222 |
| Calories (kj) | 266.4 | 437.8 | 410.9 | n/a | 230.1 | 158.8 | 167.3 | n/a | n/a | n/a | 185.9 | 1,857 | 929 |
| Campesterol | n/a | n/a | 1.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Carbohydrates (g) | 16.1 | 27.0 | 3.0 | n/a | 3.0 | 6.5 | 10.7 | n/a | n/a | n/a | 8.1 | 74 | 37 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Copper (mg) | 0.1 | 0.1 | 0.1 | n/a | 0.1 | 0.1 | 0.0 | n/a | n/a | n/a | 0.0 | 1 | 0 |
| Cystine (g) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Dietary Fiber (g) | 2.7 | 3.1 | 1.6 | n/a | 2.8 | 1.0 | 1.1 | n/a | n/a | n/a | 0.3 | 13 | 6 |
| Folate (mcg) | 6.7 | 23.6 | 8.5 | n/a | 9.0 | 5.5 | 2.7 | n/a | n/a | n/a | 4.8 | 61 | 30 |
| Folate, DFE (mcg) | 6.7 | 23.6 | 8.5 | n/a | 9.0 | 5.5 | 2.7 | n/a | n/a | n/a | 6.9 | 63 | 31 |
| Folate, food (mcg) | 6.7 | 23.6 | 8.5 | n/a | 9.0 | 5.5 | 2.7 | n/a | n/a | n/a | 1.8 | 58 | 29 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 3.0 | 3 | 2 |
| Fructose (g) | 5.5 | 5.7 | 0.0 | n/a | 0.0 | n/a | 2.8 | n/a | n/a | n/a | n/a | 14 | 7 |
| Galactose (g) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Glucose (dextrose) (g) | 5.4 | 5.9 | 0.0 | n/a | 0.0 | n/a | 2.8 | n/a | n/a | n/a | n/a | 14 | 7 |
| Glutamic acid (g) | 0.1 | 0.2 | 0.9 | n/a | 0.4 | 0.4 | 0.1 | n/a | n/a | n/a | 0.2 | 2 | 1 |
| Glycine (g) | 0.0 | 0.0 | 0.2 | n/a | 0.1 | 0.1 | 0.0 | n/a | n/a | n/a | 0.0 | 1 | 0 |
| Histidine (g) | 0.0 | 0.1 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Hydroxyproline | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Iron (mg) | 0.3 | 0.3 | 0.6 | n/a | 0.6 | 0.5 | 0.1 | n/a | n/a | n/a | 0.4 | 3 | 1 |
| Isoleucine (g) | 0.0 | 0.0 | 0.1 | n/a | 0.1 | 0.1 | 0.0 | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Lactose (g) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Leucine (g) | 0.0 | 0.1 | 0.2 | n/a | 0.1 | 0.1 | 0.0 | n/a | n/a | n/a | 0.0 | 1 | 0 |
| Lysine (g) | 0.0 | 0.1 | 0.1 | n/a | 0.1 | 0.1 | 0.0 | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Magnesium (mg) | 6.7 | 31.9 | 44.6 | n/a | 40.4 | 17.3 | 6.1 | n/a | n/a | n/a | 3.2 | 150 | 75 |
| Maltose (g) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Manganese (mg) | 0.4 | 0.3 | 0.3 | n/a | 0.3 | 0.5 | 0.0 | n/a | n/a | n/a | 0.1 | 2 | 1 |
| Methionine (g) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Monounsaturated Fat (g) | 0.1 | 0.0 | 5.2 | n/a | 0.8 | 0.2 | 0.0 | n/a | n/a | n/a | 0.4 | 7 | 3 |
| Niacin (mg) | 0.5 | 0.8 | 0.5 | n/a | 0.3 | 0.1 | 0.2 | n/a | n/a | n/a | 0.4 | 3 | 1 |
| Pantothenic acid (mg) | 0.1 | 0.4 | 0.1 | n/a | 0.1 | 0.1 | 0.1 | n/a | n/a | n/a | 0.1 | 1 | 0 |
| Phenylalanine (g) | 0.0 | 0.1 | 0.2 | n/a | 0.1 | 0.1 | 0.0 | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Phosphorus (mg) | 13.3 | 26.0 | 81.3 | n/a | 66.1 | 51.0 | 8.8 | n/a | n/a | n/a | 10.9 | 257 | 129 |
| Phytosterols | n/a | 18.9 | 22.2 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 41 | 21 |
| Polyunsaturated Fat (g) | 0.2 | 0.1 | 2.2 | n/a | 3.0 | 0.2 | 0.0 | n/a | n/a | n/a | 0.4 | 6 | 3 |
| Potassium (mg) | 85.5 | 422.4 | 119.7 | n/a | 83.7 | 41.8 | 93.2 | n/a | n/a | n/a | 14.2 | 860 | 430 |
| Proline (g) | 0.0 | 0.0 | 0.1 | n/a | 0.1 | 0.1 | 0.0 | n/a | n/a | n/a | 0.1 | 0 | 0 |
| Protein (g) | 0.8 | 1.3 | 3.4 | n/a | 1.9 | 1.6 | 0.3 | n/a | n/a | n/a | 0.7 | 10 | 5 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Riboflavin (mg) | 0.0 | 0.1 | 0.2 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Saturated Fat (g) | 0.0 | 0.1 | 0.7 | n/a | 0.4 | 0.1 | 0.0 | n/a | n/a | n/a | 0.2 | 1 | 1 |
| Selenium (mcg) | 0.1 | 1.2 | 0.4 | n/a | 2.6 | n/a | 0.4 | n/a | n/a | n/a | 1.1 | 6 | 3 |
| Serine (g) | 0.0 | 0.0 | 0.1 | n/a | 0.1 | 0.1 | 0.0 | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Sodium (mg) | 1.1 | 1.2 | 34.4 | n/a | 3.1 | 0.2 | 0.3 | n/a | n/a | n/a | 50.1 | 90 | 45 |
| Starch (g) | 0.0 | 6.3 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 6 | 3 |
| Stigmasterol | n/a | n/a | 0.5 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Sucrose (g) | 0.1 | 2.8 | 0.7 | n/a | 0.1 | n/a | 3.4 | n/a | n/a | n/a | n/a | 7 | 4 |
| Sugar (g) | 11.1 | 14.4 | 0.7 | n/a | 0.2 | n/a | 9.0 | n/a | n/a | n/a | 3.3 | 39 | 19 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.0 | 0.0 | 0.0 | n/a | 0.2 | 0.1 | 0.0 | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Threonine (g) | 0.0 | 0.0 | 0.1 | n/a | 0.1 | 0.1 | 0.0 | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Tocopherol, alpha (mg) | 0.6 | 0.1 | 3.9 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 5 | 2 |
| Tocopherol, beta (mg) | 0.0 | 0.0 | 0.1 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, gamma (mg) | 0.4 | 0.0 | 0.2 | n/a | 2.1 | n/a | 0.0 | n/a | n/a | n/a | n/a | 3 | 1 |
| Total Fat (g) | 0.4 | 0.4 | 8.9 | n/a | 4.3 | 0.7 | 0.1 | n/a | n/a | n/a | 1.1 | 16 | 8 |
| TransFatty acids | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tryptophan (g) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Tyrosine (g) | 0.0 | 0.0 | 0.1 | n/a | 0.1 | 0.1 | 0.0 | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Valine (g) | 0.0 | 0.1 | 0.1 | n/a | 0.1 | 0.1 | 0.0 | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Vitamin A, IU (IU) | 59.9 | 75.5 | 0.2 | n/a | 0.0 | 0.0 | 1.4 | n/a | n/a | n/a | 0.2 | 137 | 69 |
| Vitamin A, RAE (mcg) | 3.3 | 3.5 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 7 | 3 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Vitamin B-6 (mg) | 0.1 | 0.4 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 1 | 0 |
| Vitamin C (mg) | 10.8 | 10.3 | 0.0 | n/a | 0.1 | 0.0 | 0.1 | n/a | n/a | n/a | 0.0 | 21 | 11 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Water (g) | 93.5 | 88.4 | 0.3 | n/a | 0.7 | 0.8 | 2.9 | n/a | n/a | n/a | 0.5 | 187 | 94 |
| Zinc (mg) | 0.2 | 0.2 | 0.5 | n/a | 0.4 | 0.4 | 0.0 | n/a | n/a | n/a | 0.1 | 2 | 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.