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.
2 cups (188g) oat bran |
1/4 cup (20g) oatmeal |
1/2 cup (76g) mixed dried fruit |
1 teaspoon (3g) cinnamon |
1/8 teaspoon (0g) nutmeg |
1 teaspoon (5g) baking powder |
1/2 teaspoon (2g) baking soda |
1/4 teaspoon (2g) salt |
2 (66g) egg whites |
1 cup (244g) unsweetened applesauce |
1/3 cup (73g) brown sugar |
1/2 cup (123g) low-fat buttermilk |
2 tablespoons (28g) canola oil |
1 to taste (0g) cooking spray |
Total | 1 serving | |
Alanine (g) | 1.6 | 0.1 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.5 | 0.0 | n/a | 0.1 | n/a | n/a | 2 | 0 |
Alcohol (g) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
Arginine (g) | 2.4 | 0.2 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.4 | 0.0 | n/a | 0.2 | n/a | n/a | 3 | 0 |
Ash (g) | 5.4 | 0.4 | 1.4 | 0.1 | 0.0 | 3.3 | 0.8 | 1.5 | 0.4 | 0.6 | 0.3 | 1.1 | 0.0 | n/a | 15 | 1 |
Aspartic acid (g) | 3.0 | 0.2 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.8 | 0.1 | n/a | 0.3 | n/a | n/a | 4 | 0 |
Beta-sitosterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 115.6 | n/a | 116 | 10 |
Caffeine (mg) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
Calcium (mg) | 109.0 | 10.5 | 28.9 | 26.2 | 0.5 | 338.7 | 0.0 | 0.4 | 4.6 | 9.8 | 60.8 | 142.1 | 0.0 | n/a | 732 | 61 |
Calories | 462.5 | 76.7 | 185.1 | 6.5 | 1.5 | 2.3 | 0.0 | 0.0 | 34.3 | 102.5 | 278.4 | 49.0 | 247.5 | n/a | 1,446 | 121 |
Calories (kj) | 1,934.5 | 321.2 | 774.8 | 27.0 | 6.4 | 9.8 | 0.0 | 0.0 | 142.6 | 429.4 | 1,164.8 | 207.0 | 1,035.7 | n/a | 6,053 | 504 |
Campesterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 67.5 | n/a | 67 | 6 |
Carbohydrates (g) | 124.5 | 13.7 | 48.8 | 2.1 | 0.1 | 1.1 | 0.0 | 0.0 | 0.5 | 27.5 | 71.9 | 5.9 | 0.0 | n/a | 296 | 25 |
Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 4.9 | 0.0 | n/a | 5 | 0 |
Copper (mg) | 0.8 | 0.1 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 1 | 0 |
Cystine (g) | 1.1 | 0.1 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.2 | 0.0 | n/a | 0.0 | n/a | n/a | 1 | 0 |
Dietary Fiber (g) | 29.0 | 2.0 | 5.9 | 1.4 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 2.7 | 0.0 | 0.0 | 0.0 | n/a | 41 | 3 |
Folate (mcg) | 97.8 | 6.5 | 3.0 | 0.2 | 0.2 | 0.0 | 0.0 | 0.0 | 2.6 | 7.3 | 0.7 | 6.1 | 0.0 | n/a | 124 | 10 |
Folate, DFE (mcg) | 97.8 | 6.5 | 3.0 | 0.2 | 0.2 | 0.0 | 0.0 | 0.0 | 2.6 | 7.3 | 0.7 | 6.1 | 0.0 | n/a | 124 | 10 |
Folate, food (mcg) | 97.8 | 6.5 | 3.0 | 0.2 | 0.2 | 0.0 | 0.0 | 0.0 | 2.6 | 7.3 | 0.7 | 6.1 | 0.0 | n/a | 124 | 10 |
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 | n/a | 0 | 0 |
Fructose | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 14.3 | 0.8 | n/a | n/a | n/a | 15 | 1 |
Galactose | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
Glucose (dextrose) | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.2 | 5.6 | 1.0 | n/a | n/a | n/a | 7 | 1 |
Glutamic acid (g) | 7.0 | 0.6 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 1.0 | 0.0 | n/a | 0.8 | n/a | n/a | 9 | 1 |
Glycine (g) | 1.8 | 0.1 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.3 | 0.0 | n/a | 0.1 | n/a | n/a | 2 | 0 |
Histidine (g) | 0.8 | 0.1 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.2 | 0.0 | n/a | 0.1 | n/a | n/a | 1 | 0 |
Hydroxyproline | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
Iron (mg) | 10.2 | 0.9 | 2.1 | 0.2 | 0.0 | 0.5 | 0.0 | 0.0 | 0.1 | 0.6 | 0.5 | 0.1 | 0.0 | n/a | 15 | 1 |
Isoleucine (g) | 1.3 | 0.1 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.4 | 0.0 | n/a | 0.2 | n/a | n/a | 2 | 0 |
Lactose | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
Leucine (g) | 2.6 | 0.2 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.7 | 0.0 | n/a | 0.4 | n/a | n/a | 4 | 0 |
Lysine (g) | 1.4 | 0.1 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.5 | 0.0 | n/a | 0.3 | n/a | n/a | 2 | 0 |
Magnesium (mg) | 441.8 | 27.9 | 29.7 | 1.6 | 0.5 | 1.8 | 0.0 | 0.0 | 7.3 | 7.3 | 6.6 | 13.5 | 0.0 | n/a | 538 | 45 |
Maltose | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.2 | 0.0 | n/a | n/a | n/a | 0 | 0 |
Manganese (mg) | 10.6 | 0.7 | 0.2 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 12 | 1 |
Methionine (g) | 0.6 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.3 | 0.0 | n/a | 0.1 | n/a | n/a | 1 | 0 |
Monounsaturated Fat (g) | 4.5 | 0.4 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 17.7 | n/a | 23 | 2 |
Niacin (mg) | 1.8 | 0.2 | 1.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.2 | 0.1 | 0.1 | 0.0 | n/a | 4 | 0 |
Pantothenic acid (mg) | 2.8 | 0.2 | 0.3 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.1 | 0.3 | 0.0 | n/a | 4 | 0 |
Phenylalanine (g) | 1.7 | 0.1 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.5 | 0.0 | n/a | 0.2 | n/a | n/a | 3 | 0 |
Phosphorus (mg) | 1,379.9 | 83.0 | 58.7 | 1.7 | 0.6 | 456.2 | 0.0 | 0.0 | 9.9 | 12.2 | 2.9 | 109.0 | 0.0 | n/a | 2,114 | 176 |
Phytosterols | n/a | n/a | n/a | 0.7 | 0.2 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
Polyunsaturated Fat (g) | 5.2 | 0.5 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 7.9 | n/a | 14 | 1 |
Potassium (mg) | 1,064.1 | 73.3 | 606.4 | 11.3 | 1.0 | 0.2 | 0.0 | 0.1 | 107.6 | 180.6 | 97.4 | 185.0 | 0.0 | n/a | 2,327 | 194 |
Proline (g) | 1.8 | 0.1 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.3 | 0.0 | n/a | 0.4 | n/a | n/a | 3 | 0 |
Protein (g) | 32.5 | 2.7 | 1.9 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 7.2 | 0.4 | 0.1 | 4.1 | 0.0 | n/a | 49 | 4 |
Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 15.9 | 0.0 | n/a | 16 | 1 |
Riboflavin (mg) | 0.4 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.1 | 0.0 | 0.2 | 0.0 | n/a | 1 | 0 |
Saturated Fat (g) | 2.5 | 0.2 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.7 | 2.1 | n/a | 6 | 0 |
Selenium (mcg) | 85.0 | 5.9 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 13.2 | 0.7 | 0.9 | 2.5 | 0.0 | n/a | 108 | 9 |
Serine (g) | 1.7 | 0.1 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.5 | 0.0 | n/a | 0.2 | n/a | n/a | 3 | 0 |
Sodium (mg) | 7.5 | 1.2 | 13.7 | 0.3 | 0.0 | 363.1 | 629.3 | 581.4 | 109.6 | 4.9 | 20.5 | 128.6 | 0.0 | n/a | 1,860 | 155 |
Starch | n/a | 11.7 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 12 | 1 |
Stigmasterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.8 | n/a | 1 | 0 |
Sucrose | n/a | 0.2 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 2.8 | 69.3 | n/a | n/a | n/a | 72 | 6 |
Sugar (g) | 2.7 | 0.2 | n/a | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.5 | 22.9 | 71.1 | 5.9 | 0.0 | n/a | 103 | 9 |
Theobromine (mg) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
Thiamin (mg) | 2.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 2 | 0 |
Threonine (g) | 0.9 | 0.1 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.3 | 0.0 | n/a | 0.2 | n/a | n/a | 2 | 0 |
Tocopherol, alpha (mg) | 1.9 | 0.1 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 0.0 | 0.1 | 4.9 | n/a | 7 | 1 |
Tocopherol, beta (mg) | 0.2 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
Tocopherol, delta (mg) | 0.2 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.3 | n/a | 0 | 0 |
Tocopherol, gamma (mg) | 0.0 | 0.0 | n/a | 0.3 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 7.7 | n/a | 8 | 1 |
Total Fat (g) | 13.2 | 1.3 | 0.4 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.2 | 0.0 | 1.1 | 28.0 | n/a | 44 | 4 |
Trans-monoenoic Fat | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
TransFatty acids | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.1 | n/a | 0 | 0 |
Tryptophan (g) | 0.6 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.1 | 0.0 | n/a | 0.0 | n/a | n/a | 1 | 0 |
Tyrosine (g) | 1.3 | 0.1 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.3 | 0.0 | n/a | 0.2 | n/a | n/a | 2 | 0 |
Valine (g) | 1.8 | 0.1 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.5 | 0.0 | n/a | 0.3 | n/a | n/a | 3 | 0 |
Vitamin A, IU (IU) | 0.0 | 0.0 | 1,860.3 | 7.7 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 70.8 | 0.0 | 57.6 | 0.0 | n/a | 1,997 | 166 |
Vitamin A, RAE (mcg) | 0.0 | 0.0 | 92.9 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2.4 | 0.0 | 17.2 | 0.0 | n/a | 113 | 9 |
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 | 0.3 | 0.0 | n/a | 0 | 0 |
Vitamin B-6 (mg) | 0.3 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 1 | 0 |
Vitamin C (mg) | 0.0 | 0.0 | 2.9 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 51.7 | 0.0 | 1.2 | 0.0 | n/a | 56 | 5 |
Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.2 | 0.0 | n/a | 1 | 0 |
Water (g) | 12.3 | 2.2 | 23.8 | 0.3 | 0.0 | 0.2 | 0.0 | 0.0 | 57.8 | 215.3 | 1.0 | 110.4 | 0.0 | n/a | 423 | 35 |
Zinc (mg) | 5.8 | 0.7 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.5 | 0.0 | n/a | 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.