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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3 cups (243g) rolled oats |
1/2 cup (43g) coconut |
1/2 cup (54g) slivered almonds |
1/4 cup (32g) pumpkin seeds |
1/4 cup (35g) sunflower seeds |
1/2 cup (55g) pecans |
1/2 teaspoon (1g) cinnamon |
1/2 teaspoon (3g) salt |
4 tablespoons (57g) butter |
1/3 cup (113g) honey |
1/2 teaspoon (2g) vanilla |
1/2 cup (73g) raisins |
1/2 cup (50g) dried cranberries |
Total | 1 serving | |
| Alanine (g) | 1.4 | 0.1 | 0.6 | 0.5 | 0.4 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 3 | 1 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.7 | 0.0 | 0.0 | 1 | 0 |
| Arginine (g) | 2.1 | 0.5 | 1.3 | 1.7 | 0.8 | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.3 | 0.0 | 7 | 1 |
| Ash (g) | 4.3 | 0.8 | 1.6 | 1.5 | 1.1 | 0.8 | 0.0 | 3.0 | 1.2 | 0.2 | 0.0 | 1.3 | 0.1 | 16 | 3 |
| Aspartic acid (g) | 3.0 | 0.3 | 1.6 | 1.0 | 0.9 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.1 | 7 | 1 |
| Beta-sitosterol | n/a | n/a | 71.3 | n/a | n/a | 48.5 | n/a | n/a | 2.3 | n/a | n/a | n/a | n/a | 122 | 20 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Calcium (mg) | 126.4 | 11.1 | 142.6 | 14.8 | 27.3 | 38.2 | 13.1 | 0.7 | 13.6 | 6.8 | 0.2 | 36.3 | 4.0 | 435 | 72 |
| Calories | 921.0 | 281.2 | 310.5 | 180.3 | 204.4 | 376.6 | 3.2 | 0.0 | 407.3 | 343.2 | 6.0 | 216.8 | 23.0 | 3,273 | 546 |
| Calories (kj) | 3,854.0 | 1,176.2 | 1,300.3 | 754.3 | 855.8 | 1,574.5 | 13.5 | 0.0 | 1,703.4 | 1,435.9 | 25.3 | 907.7 | 97.0 | 13,698 | 2,283 |
| Campesterol | n/a | n/a | 2.7 | n/a | n/a | 2.7 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 5 | 1 |
| Carbohydrates (g) | 164.5 | 10.1 | 11.7 | 3.5 | 7.0 | 7.6 | 1.1 | 0.0 | 0.0 | 93.0 | 0.3 | 57.4 | 6.1 | 362 | 60 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 122.1 | 0.0 | 0.0 | 0.0 | 0.0 | 122 | 20 |
| Copper (mg) | 1.0 | 0.3 | 0.5 | 0.4 | 0.6 | 0.7 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 4 | 1 |
| Cystine (g) | 1.1 | 0.1 | 0.1 | 0.1 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 2 | 0 |
| Dietary Fiber (g) | 24.5 | 6.9 | 6.6 | 1.9 | 3.0 | 5.2 | 0.7 | 0.0 | 0.0 | 0.2 | 0.0 | 2.7 | 2.3 | 54 | 9 |
| Folate (mcg) | 77.8 | 3.8 | 27.0 | 18.7 | 79.5 | 12.0 | 0.1 | 0.0 | 1.7 | 2.3 | 0.0 | 3.6 | 0.5 | 227 | 38 |
| Folate, DFE (mcg) | 77.8 | 3.8 | 27.0 | 18.7 | 79.5 | 12.0 | 0.1 | 0.0 | 1.7 | 2.3 | 0.0 | 3.6 | 0.5 | 227 | 38 |
| Folate, food (mcg) | 77.8 | 3.8 | 27.0 | 18.7 | 79.5 | 12.0 | 0.1 | 0.0 | 1.7 | 2.3 | 0.0 | 3.6 | 0.5 | 227 | 38 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Fructose (g) | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 46.2 | n/a | 21.5 | 0.3 | 68 | 11 |
| Galactose (g) | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 3.5 | n/a | 0.0 | 0.0 | 4 | 1 |
| Glucose (dextrose) (g) | 0.0 | n/a | 0.1 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 40.4 | n/a | 20.1 | 1.6 | 62 | 10 |
| Glutamic acid (g) | 6.9 | 0.7 | 3.7 | 2.0 | 2.0 | 1.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.1 | 0.1 | 16 | 3 |
| Glycine (g) | 1.6 | 0.1 | 0.8 | 0.6 | 0.5 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 4 | 1 |
| Histidine (g) | 0.7 | 0.1 | 0.3 | 0.3 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 2 | 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 | 0 | 0 |
| Iron (mg) | 10.3 | 1.4 | 2.0 | 2.8 | 1.8 | 1.4 | 0.1 | 0.0 | 0.0 | 0.5 | 0.0 | 1.4 | 0.1 | 22 | 4 |
| Isoleucine (g) | 1.2 | 0.1 | 0.4 | 0.4 | 0.4 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 3 | 0 |
| Lactose (g) | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0 | 0 |
| Leucine (g) | 2.4 | 0.2 | 0.8 | 0.8 | 0.6 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 5 | 1 |
| Lysine (g) | 1.5 | 0.1 | 0.3 | 0.4 | 0.3 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 3 | 1 |
| Magnesium (mg) | 335.3 | 38.3 | 144.7 | 190.9 | 113.8 | 65.9 | 0.8 | 0.0 | 1.1 | 2.3 | 0.3 | 23.2 | 3.0 | 920 | 153 |
| Maltose (g) | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 1.6 | n/a | 0.0 | 0.0 | 2 | 0 |
| Manganese (mg) | 8.8 | 1.2 | 1.2 | 1.5 | 0.7 | 2.5 | 0.2 | 0.0 | 0.0 | 0.1 | 0.0 | 0.2 | 0.2 | 17 | 3 |
| Methionine (g) | 0.5 | 0.1 | 0.1 | 0.2 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 1 | 0 |
| Monounsaturated Fat (g) | 4.8 | 1.2 | 16.7 | 5.2 | 6.5 | 22.2 | 0.0 | 0.0 | 11.9 | 0.0 | 0.0 | 0.0 | 0.0 | 69 | 11 |
| Niacin (mg) | 2.7 | 0.3 | 1.8 | 1.6 | 2.9 | 0.6 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.6 | 0.1 | 11 | 2 |
| Pantothenic acid (mg) | 2.7 | 0.3 | 0.3 | 0.2 | 0.4 | 0.5 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.1 | 0.1 | 5 | 1 |
| Phenylalanine (g) | 1.6 | 0.1 | 0.6 | 0.6 | 0.4 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 4 | 1 |
| Phosphorus (mg) | 996.3 | 87.8 | 261.4 | 397.6 | 231.0 | 151.0 | 0.8 | 0.0 | 13.6 | 4.5 | 0.1 | 73.2 | 6.5 | 2,224 | 371 |
| Phytosterols | n/a | n/a | n/a | n/a | 186.9 | 55.6 | 0.3 | 0.0 | n/a | n/a | n/a | n/a | n/a | 243 | 40 |
| Polyunsaturated Fat (g) | 5.6 | 0.3 | 6.5 | 6.8 | 8.1 | 11.8 | 0.0 | 0.0 | 1.7 | 0.0 | 0.0 | 0.0 | 0.0 | 41 | 7 |
| Potassium (mg) | 879.7 | 231.3 | 380.7 | 260.9 | 225.8 | 223.5 | 5.6 | 0.2 | 13.6 | 58.7 | 3.1 | 543.0 | 42.5 | 2,869 | 478 |
| Proline (g) | 1.1 | 0.1 | 0.6 | 0.4 | 0.4 | 0.2 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.2 | 0.0 | 3 | 1 |
| Protein (g) | 32.0 | 2.9 | 11.5 | 9.7 | 7.3 | 5.0 | 0.1 | 0.0 | 0.5 | 0.3 | 0.0 | 2.2 | 0.2 | 72 | 12 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 381.1 | 0.0 | 0.0 | 0.0 | 0.0 | 381 | 64 |
| Riboflavin (mg) | 0.4 | 0.0 | 0.5 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 1 | 0 |
| Saturated Fat (g) | 2.7 | 24.4 | 2.0 | 2.8 | 1.6 | 3.4 | 0.0 | 0.0 | 29.2 | 0.0 | 0.0 | 0.0 | 0.0 | 66 | 11 |
| Selenium (mcg) | 70.2 | 7.9 | 1.4 | 3.0 | 18.6 | 2.1 | 0.0 | 0.0 | 0.6 | 0.9 | 0.0 | 0.4 | 0.1 | 105 | 18 |
| Serine (g) | 1.7 | 0.2 | 0.5 | 0.5 | 0.4 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 4 | 1 |
| Sodium (mg) | 14.6 | 15.8 | 0.5 | 2.3 | 3.2 | 0.0 | 0.1 | 1,162.7 | 405.6 | 4.5 | 0.2 | 8.0 | 1.0 | 1,618 | 270 |
| Starch (g) | 140.7 | n/a | 0.4 | 0.5 | n/a | 0.3 | n/a | n/a | n/a | n/a | n/a | 2.0 | 0.0 | 144 | 24 |
| Stigmasterol | n/a | n/a | 2.2 | n/a | n/a | 1.6 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 4 | 1 |
| Sucrose (g) | 2.4 | n/a | 1.9 | 0.4 | 0.9 | 2.1 | 0.0 | n/a | n/a | 1.0 | n/a | 0.3 | 0.1 | 9 | 2 |
| Sugar (g) | 2.4 | 3.1 | 2.1 | 0.5 | 0.9 | 2.2 | 0.0 | 0.0 | 0.0 | 92.7 | 0.3 | 42.9 | 2.0 | 149 | 25 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Thiamin (mg) | 1.1 | 0.0 | 0.1 | 0.1 | 0.5 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 2 | 0 |
| Threonine (g) | 0.9 | 0.1 | 0.3 | 0.3 | 0.3 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 2 | 0 |
| Tocopherol, alpha (mg) | 1.0 | 0.2 | 14.2 | 0.7 | 12.3 | 0.8 | 0.0 | 0.0 | 1.3 | 0.0 | 0.0 | 0.1 | 0.6 | 31 | 5 |
| Tocopherol, beta (mg) | 0.1 | n/a | 0.2 | 0.0 | 0.4 | 0.2 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 1 | 0 |
| Tocopherol, delta (mg) | 0.0 | n/a | 0.0 | 0.1 | 0.0 | 0.3 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0 | 0 |
| Tocopherol, gamma (mg) | 0.3 | n/a | 0.4 | 11.3 | 0.1 | 13.3 | 0.1 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 26 | 4 |
| Total Fat (g) | 15.8 | 27.5 | 26.7 | 15.8 | 18.0 | 39.2 | 0.0 | 0.0 | 46.1 | 0.0 | 0.0 | 0.3 | 0.1 | 190 | 32 |
| Trans-monoenoic Fat | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 1.7 | n/a | n/a | n/a | n/a | 2 | 0 |
| TransFatty acids | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 1.9 | n/a | n/a | n/a | n/a | 2 | 0 |
| Tryptophan (g) | 0.4 | 0.0 | 0.1 | 0.2 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 1 | 0 |
| Tyrosine (g) | 1.0 | 0.1 | 0.2 | 0.4 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 2 | 0 |
| Valine (g) | 1.7 | 0.2 | 0.4 | 0.5 | 0.5 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 4 | 1 |
| Vitamin A, IU (IU) | 0.0 | 0.0 | 0.5 | 5.2 | 17.5 | 30.5 | 3.9 | 0.0 | 1,419.4 | 0.0 | 0.0 | 0.0 | 30.0 | 1,507 | 251 |
| Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.0 | 0.3 | 1.1 | 1.6 | 0.2 | 0.0 | 388.5 | 0.0 | 0.0 | 0.0 | 1.5 | 393 | 66 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Vitamin B-6 (mg) | 0.2 | 0.1 | 0.1 | 0.0 | 0.5 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 1 | 0 |
| Vitamin C (mg) | 0.0 | 0.6 | 0.0 | 0.6 | 0.5 | 0.6 | 0.0 | 0.0 | 0.0 | 0.6 | 0.0 | 1.7 | 6.7 | 11 | 2 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 34.1 | 0.0 | 0.0 | 0.0 | 0.0 | 34 | 6 |
| Water (g) | 26.3 | 1.3 | 2.5 | 1.7 | 1.7 | 1.9 | 0.1 | 0.0 | 9.0 | 19.3 | 1.1 | 11.2 | 43.6 | 120 | 20 |
| Zinc (mg) | 8.8 | 0.9 | 1.7 | 2.5 | 1.8 | 2.5 | 0.0 | 0.0 | 0.1 | 0.2 | 0.0 | 0.2 | 0.1 | 19 | 3 |
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.