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Nutritional Facts: South Beach Oatmeal Pancake

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.

  4 (132g)
egg whites
1/4 cup (57g)
low fat cottage cheese
1/2 cup (41g)
old-fashioned oatmeal
1 teaspoon (4g)
vanilla extract
1/4 teaspoon (1g)
ground cinnamon
1/4 teaspoon (1g)
nutmeg
Total 1 serving
Alanine (g) 0.9 0.2 0.2 n/a 0.0 n/a 1 1
Alcohol (g) 0.0 0.0 0.0 1.4 0.0 0.0 1 1
Arginine (g) 0.9 0.3 0.3 n/a 0.0 n/a 1 1
Ash (g) 0.8 0.8 0.7 0.0 0.0 0.0 2 1
Aspartic acid (g) 1.6 0.5 0.5 n/a 0.0 n/a 3 1
Caffeine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Calcium (mg) 9.2 51.4 21.1 0.5 6.5 1.1 90 45
Calories 68.6 48.6 153.5 12.1 1.6 3.1 288 144
Calories (kj) 285.1 204.0 642.3 50.6 6.8 12.9 1,202 601
Carbohydrates (g) 1.0 2.1 27.4 0.5 0.5 0.3 32 16
Cholesterol (mg) 0.0 5.7 0.0 0.0 0.0 0.0 6 3
Copper (mg) 0.0 0.0 0.2 0.0 0.0 0.0 0 0
Cystine (g) 0.4 0.0 0.2 n/a 0.0 n/a 1 0
Dietary Fiber (g) 0.0 0.0 4.1 0.0 0.3 0.1 5 2
Folate (mcg) 5.3 5.7 13.0 0.0 0.0 0.4 24 12
Folate, DFE (mcg) 5.3 5.7 13.0 0.0 0.0 0.4 24 12
Folate, food (mcg) 5.3 5.7 13.0 0.0 0.0 0.4 24 12
Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Fructose (g) 0.1 0.0 0.0 n/a 0.0 n/a 0 0
Galactose (g) 0.1 0.0 0.0 n/a 0.0 n/a 0 0
Glucose (dextrose) (g) 0.4 0.4 0.0 n/a 0.0 n/a 1 0
Glutamic acid (g) 2.0 1.6 1.1 n/a 0.0 n/a 5 2
Glycine (g) 0.5 0.1 0.3 n/a 0.0 n/a 1 0
Histidine (g) 0.4 0.2 0.1 n/a 0.0 n/a 1 0
Hydroxyproline n/a n/a n/a n/a 0.0 n/a 0 0
Iron (mg) 0.1 0.1 1.7 0.0 0.1 0.0 2 1
Isoleucine (g) 0.9 0.4 0.2 n/a 0.0 n/a 1 1
Lactose (g) 0.1 1.6 0.0 n/a 0.0 n/a 2 1
Leucine (g) 1.3 0.7 0.4 n/a 0.0 n/a 2 1
Lysine (g) 1.1 0.6 0.3 n/a 0.0 n/a 2 1
Magnesium (mg) 14.5 4.0 55.9 0.5 0.4 1.1 76 38
Maltose (g) 0.1 0.0 0.0 n/a 0.0 n/a 0 0
Manganese (mg) 0.0 0.0 1.5 0.0 0.1 0.0 2 1
Methionine (g) 0.5 0.2 0.1 n/a 0.0 n/a 1 0
Monounsaturated Fat (g) 0.0 0.3 0.8 0.0 0.0 0.0 1 1
Niacin (mg) 0.1 0.1 0.5 0.0 0.0 0.0 1 0
Pantothenic acid (mg) 0.3 0.1 0.5 0.0 0.0 n/a 1 0
Phenylalanine (g) 0.9 0.3 0.3 n/a 0.0 n/a 2 1
Phosphorus (mg) 19.8 92.1 166.1 0.3 0.4 1.2 280 140
Phytosterols n/a n/a n/a n/a 0.2 0.4 1 0
Polyunsaturated Fat (g) 0.0 0.0 0.9 0.0 0.0 0.0 1 0
Potassium (mg) 215.2 47.5 146.6 6.2 2.8 2.1 420 210
Proline (g) 0.6 0.7 0.2 n/a 0.0 n/a 1 1
Protein (g) 14.4 6.7 5.3 0.0 0.0 0.0 26 13
Retinol (mcg) 0.0 10.7 0.0 0.0 0.0 0.0 11 5
Riboflavin (mg) 0.6 0.1 0.1 0.0 0.0 0.0 1 0
Saturated Fat (g) 0.0 0.6 0.4 0.0 0.0 0.2 1 1
Selenium (mcg) 26.4 5.6 11.7 0.0 0.0 0.0 44 22
Serine (g) 1.1 0.4 0.3 n/a 0.0 n/a 2 1
Sodium (mg) 219.1 186.5 2.4 0.4 0.1 0.1 409 204
Starch n/a n/a 23.5 n/a n/a n/a 23 12
Sucrose (g) 0.1 0.0 0.4 n/a 0.0 n/a 0 0
Sugar (g) 0.9 2.1 0.4 0.5 0.0 0.2 4 2
Theobromine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Thiamin (mg) 0.0 0.0 0.2 0.0 0.0 0.0 0 0
Threonine (g) 0.6 0.3 0.2 n/a 0.0 n/a 1 1
Tocopherol, alpha (mg) 0.0 0.0 0.2 0.0 0.0 0.0 0 0
Tocopherol, beta n/a 0.0 0.0 n/a 0.0 0.0 0 0
Tocopherol, delta n/a 0.0 0.0 n/a 0.0 0.0 0 0
Tocopherol, gamma n/a 0.0 0.0 n/a 0.1 0.0 0 0
Total Fat (g) 0.2 1.4 2.6 0.0 0.0 0.2 4 2
Trans-monoenoic Fat n/a n/a n/a n/a 0.0 n/a 0 0
TransFatty acids n/a n/a n/a n/a 0.0 n/a 0 0
Tryptophan (g) 0.2 0.1 0.1 n/a 0.0 n/a 0 0
Tyrosine (g) 0.6 0.4 0.2 n/a 0.0 n/a 1 1
Valine (g) 1.1 0.4 0.3 n/a 0.0 n/a 2 1
Vitamin A, IU (IU) 0.0 41.8 0.0 0.0 1.9 0.6 44 22
Vitamin A, RAE (mcg) 0.0 11.3 0.0 0.0 0.1 0.0 11 6
Vitamin B-12 (mcg) 0.1 0.3 0.0 0.0 0.0 0.0 0 0
Vitamin B-6 (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Vitamin C (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Vitamin D (IU) 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Water (g) 115.6 45.6 4.4 2.2 0.1 0.0 168 84
Zinc (mg) 0.0 0.2 1.5 0.0 0.0 0.0 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.

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