Nutritional Facts: Oatmeal Souffle With Crunchy Topping

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.

  1 cup (246g)
skim milk
 1 tablespoon (14g)
butter
 3/4 cup (61g)
quick-cooking rolled oats
 1/3 cup (67g)
sugar
 1/4 teaspoon (2g)
salt
 1/2 teaspoon (1g)
cinnamon
 1/4 cup (64g)
nonfat sour cream
 1 (50g)
eggs
 1/3 cup (40g)
dried sweetened cranberries
 2 (66g)
egg whites
 1/4 cup (55g)
brown sugar
 Total 1 serving
Alanine (g) 0.3 0.0 0.3 n/a 0.0 0.0 n/a 0.4 n/a 0.5 n/a 2 0
Alcohol n/a 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0 0
Arginine (g) 0.4 0.0 0.5 n/a 0.0 0.0 n/a 0.4 n/a 0.4 n/a 2 0
Ash (g) 2.1 0.3 1.1 0.0 1.5 0.0 0.8 0.5 0.1 0.4 0.2 7 2
Aspartic acid (g) 0.7 0.0 0.7 n/a 0.0 0.0 n/a 0.7 n/a 0.8 n/a 3 1
Beta-sitosterol n/a 0.6 n/a n/a n/a n/a n/a n/a n/a n/a n/a 1 0
Caffeine n/a 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0 0
Calcium (mg) 351.8 3.4 31.6 0.7 0.4 13.1 90.2 28.0 4.0 4.6 45.7 573 143
Calories 100.9 101.8 230.2 257.7 0.0 3.2 58.2 71.5 123.1 34.3 209.0 1,190 298
Calories (kj) 418.2 425.9 963.5 1,077.6 0.0 13.5 243.8 299.5 515.1 142.6 874.5 4,974 1,244
Campesterol n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a 0 0
Carbohydrates (g) 13.7 0.0 41.1 66.6 0.0 1.1 9.7 0.4 32.9 0.5 53.9 220 55
Cholesterol (mg) 4.9 30.5 0.0 0.0 0.0 0.0 5.8 186.0 0.0 0.0 0.0 227 57
Copper (mg) 0.0 0.0 0.2 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0 0
Cystine (g) 0.1 0.0 0.3 n/a 0.0 0.0 n/a 0.1 n/a 0.2 n/a 1 0
Dietary Fiber (g) 0.0 0.0 6.1 0.0 0.0 0.7 0.0 0.0 2.3 0.0 0.0 9 2
Folate (mcg) 14.8 0.4 19.4 0.0 0.0 0.1 n/a 23.5 0.0 2.6 0.6 61 15
Folate, DFE (mcg) 14.8 0.4 19.4 0.0 0.0 0.1 n/a 23.5 0.0 2.6 0.6 61 15
Folate, food (mcg) 14.8 0.4 19.4 0.0 0.0 0.1 n/a 23.5 0.0 2.6 0.6 61 15
Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0 0
Fructose n/a n/a 0.0 0.0 n/a 0.0 n/a 0.0 n/a 0.0 0.6 1 0
Galactose n/a n/a 0.0 0.0 n/a 0.0 n/a 0.0 n/a 0.0 0.0 0 0
Glucose (dextrose) n/a n/a 0.0 0.0 n/a 0.0 n/a 0.2 n/a 0.2 0.7 1 0
Glutamic acid (g) 2.0 0.0 1.7 n/a 0.0 0.0 n/a 0.8 n/a 1.0 n/a 6 1
Glycine (g) 0.2 0.0 0.4 n/a 0.0 0.0 n/a 0.2 n/a 0.3 n/a 1 0
Histidine (g) 0.3 0.0 0.2 n/a 0.0 0.0 n/a 0.2 n/a 0.2 n/a 1 0
Hydroxyproline n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a 0 0
Iron (mg) 0.1 0.0 2.6 0.0 0.0 0.1 0.0 0.9 0.2 0.1 0.4 4 1
Isoleucine (g) 0.6 0.0 0.3 n/a 0.0 0.0 n/a 0.3 n/a 0.4 n/a 2 0
Lactose n/a n/a 0.0 0.0 n/a 0.0 n/a 0.0 n/a 0.0 0.0 0 0
Leucine (g) 1.0 0.0 0.6 n/a 0.0 0.0 n/a 0.5 n/a 0.7 n/a 3 1
Lysine (g) 0.8 0.0 0.4 n/a 0.0 0.0 n/a 0.5 n/a 0.5 n/a 2 1
Magnesium (mg) 39.4 0.3 83.8 0.0 0.0 0.8 n/a 6.0 2.0 7.3 5.0 144 36
Maltose n/a n/a 0.0 0.0 n/a 0.0 n/a 0.0 n/a 0.0 0.0 0 0
Manganese (mg) 0.0 0.0 2.2 0.0 0.0 0.2 n/a 0.0 0.1 0.0 0.0 3 1
Methionine (g) 0.2 0.0 0.1 n/a 0.0 0.0 n/a 0.2 n/a 0.3 n/a 1 0
Monounsaturated Fat (g) 0.2 3.0 1.2 0.0 0.0 0.0 n/a 1.8 0.1 0.0 0.0 6 2
Niacin (mg) 0.2 0.0 0.7 0.0 0.0 0.0 n/a 0.0 0.4 0.1 0.1 2 0
Pantothenic acid (mg) 0.9 0.0 0.7 0.0 0.0 0.0 n/a 0.8 0.1 0.1 0.1 3 1
Phenylalanine (g) 0.5 0.0 0.4 n/a 0.0 0.0 n/a 0.3 n/a 0.5 n/a 2 0
Phosphorus (mg) 275.5 3.4 249.1 0.0 0.0 0.8 74.2 99.0 3.2 9.9 2.2 717 179
Phytosterols n/a n/a n/a n/a 0.0 0.3 n/a n/a n/a n/a n/a 0 0
Polyunsaturated Fat (g) 0.0 0.4 1.4 0.0 0.0 0.0 n/a 1.0 0.3 0.0 0.0 3 1
Potassium (mg) 447.7 3.4 219.9 1.3 0.1 5.6 140.2 69.0 16.0 107.6 73.2 1,084 271
Proline (g) 0.9 0.0 0.3 n/a 0.0 0.0 n/a 0.3 n/a 0.3 n/a 2 0
Protein (g) 9.7 0.1 8.0 0.0 0.0 0.1 3.0 6.3 0.0 7.2 0.1 34 9
Retinol (mcg) 150.1 95.3 0.0 0.0 0.0 0.0 n/a 80.0 0.0 0.0 0.0 325 81
Riboflavin (mg) 0.5 0.0 0.1 0.0 0.0 0.0 n/a 0.2 0.0 0.3 0.0 1 0
Saturated Fat (g) 0.4 7.3 0.7 0.0 0.0 0.0 0.5 1.6 0.0 0.0 0.0 10 3
Selenium (mcg) 5.9 0.1 17.6 0.4 0.0 0.0 n/a 15.4 0.2 13.2 0.7 53 13
Serine (g) 0.5 0.0 0.4 n/a 0.0 0.0 n/a 0.5 n/a 0.5 n/a 2 0
Sodium (mg) 145.1 101.4 3.6 0.7 581.4 0.1 46.1 71.0 1.2 109.6 15.4 1,076 269
Starch n/a n/a 35.2 n/a n/a n/a n/a n/a n/a n/a n/a 35 9
Stigmasterol n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a 0 0
Sucrose n/a n/a 0.6 66.5 n/a 0.0 n/a 0.0 n/a 0.0 52.0 119 30
Sugar n/a 0.0 0.6 66.5 0.0 0.0 4.6 0.2 26.0 0.5 53.4 152 38
Theobromine n/a 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0 0
Thiamin (mg) 0.1 0.0 0.3 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0 0
Threonine (g) 0.4 0.0 0.2 n/a 0.0 0.0 n/a 0.3 n/a 0.3 n/a 1 0
Tocopherol, alpha n/a 0.3 0.3 0.0 0.0 0.0 n/a 0.5 0.4 0.0 0.0 2 0
Tocopherol, beta n/a 0.0 0.0 n/a n/a 0.0 n/a 0.0 n/a n/a n/a 0 0
Tocopherol, delta n/a 0.0 0.0 n/a n/a 0.0 n/a 0.0 n/a n/a n/a 0 0
Tocopherol, gamma n/a 0.0 0.1 n/a n/a 0.1 n/a 0.3 n/a n/a n/a 0 0
Total Fat (g) 0.6 11.5 4.0 0.0 0.0 0.0 0.8 4.8 0.5 0.1 0.0 22 6
Trans-monoenoic Fat n/a 0.4 n/a n/a n/a 0.0 n/a 0.0 n/a n/a n/a 0 0
TransFatty acids n/a 0.5 n/a n/a n/a 0.0 n/a 0.0 n/a n/a n/a 0 0
Tryptophan (g) 0.1 0.0 0.1 n/a 0.0 0.0 n/a 0.1 n/a 0.1 n/a 0 0
Tyrosine (g) 0.5 0.0 0.2 n/a 0.0 0.0 n/a 0.2 n/a 0.3 n/a 1 0
Valine (g) 0.7 0.0 0.4 n/a 0.0 0.0 n/a 0.4 n/a 0.5 n/a 2 1
Vitamin A, IU (IU) 499.4 354.9 0.0 0.0 0.0 3.9 434.6 270.0 0.0 0.0 0.0 1,563 391
Vitamin A, RAE (mcg) 150.1 97.1 0.0 0.0 0.0 0.2 n/a 80.0 0.0 0.0 0.0 327 82
Vitamin B-12 (mcg) 1.1 0.0 0.0 0.0 0.0 0.0 n/a 0.4 0.0 0.1 0.0 2 0
Vitamin B-6 (mg) 0.1 0.0 0.1 0.0 0.0 0.0 n/a 0.1 0.0 0.0 0.0 0 0
Vitamin C (mg) 2.7 0.0 0.0 0.0 0.0 0.0 0.8 0.0 0.1 0.0 0.0 4 1
Vitamin D (IU) 98.4 8.5 0.0 0.0 0.0 0.0 n/a 41.0 0.0 0.0 0.0 148 37
Water (g) 219.8 2.3 6.6 0.0 0.0 0.1 49.7 38.1 6.4 57.8 0.7 382 95
Zinc (mg) 1.1 0.0 2.2 0.0 0.0 0.0 n/a 0.6 0.0 0.0 0.0 4 1

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