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 (185g) brown rice |
1 cup (93g) pasta |
1 cup (172g) soybeans |
1 cup (240g) chickpeas |
1/2 cup (32g) unsalted pumpkin seeds |
1 cup (81g) rolled oats |
1 cup (39g) bran flakes |
1 cup (28g) Cheerios toasted oat cereal |
1 cup (122g) granola cereal |
1 cup (168g) wheat |
1 cup (168g) wheat |
1 cup (174g) spelt |
1 cup (0g) rye meal |
1 cup (0g) rye flakes |
1 cup (115g) wheat germ |
1 cup (100g) dried cranberries |
1 cup (0g) soyabean nuggets |
1 cup (0g) pot barley |
1 cup (197g) split peas |
1 cup (198g) lentils |
1/2 cup (84g) flax seeds |
Total | 1 serving | |
Alanine (g) | 0.9 | 0.4 | 1.3 | 0.5 | 0.3 | 0.5 | n/a | 0.2 | 1.0 | n/a | n/a | 0.9 | n/a | n/a | 1.7 | 0.0 | n/a | n/a | 2.1 | 0.7 | 0.8 | 11 | 0 |
Alcohol (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
Arginine (g) | 1.1 | 0.4 | 2.2 | 1.1 | 1.0 | 0.7 | n/a | 0.2 | 1.7 | n/a | n/a | 1.2 | n/a | n/a | 2.1 | 0.1 | n/a | n/a | 4.3 | 1.4 | 1.6 | 19 | 0 |
Ash (g) | 2.8 | 0.8 | 3.3 | 3.9 | 1.2 | 1.4 | 2.3 | 1.2 | 3.0 | 2.6 | 2.6 | 3.1 | n/a | n/a | 4.8 | 0.2 | n/a | n/a | 5.2 | 1.6 | 3.1 | 43 | 0 |
Aspartic acid (g) | 1.4 | 0.6 | 3.6 | 1.4 | 0.6 | 1.0 | n/a | 0.3 | 1.8 | n/a | n/a | 1.3 | n/a | n/a | 2.4 | 0.2 | n/a | n/a | 5.7 | 2.0 | 1.7 | 24 | 0 |
Caffeine (mg) | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
Calcium (mg) | 42.6 | 19.5 | 175.4 | 76.8 | 17.6 | 42.1 | 20.1 | 114.2 | 95.2 | 57.1 | 57.1 | 47.0 | n/a | n/a | 44.9 | 8.0 | n/a | n/a | 108.4 | 37.6 | 214.2 | 1,178 | 0 |
Calories | 684.5 | 345.0 | 297.6 | 285.6 | 142.7 | 307.0 | 122.9 | 102.8 | 596.6 | 571.2 | 571.2 | 588.1 | n/a | n/a | 414.0 | 46.0 | n/a | n/a | 671.8 | 229.7 | 448.6 | 6,425 | 0 |
Calories (kj) | 2,863.8 | 1,444.3 | 1,247.0 | 1,192.8 | 597.1 | 1,284.7 | 514.5 | 429.5 | 2,496.1 | 2,390.6 | 2,390.6 | 2,460.4 | n/a | n/a | 1,731.9 | 194.0 | n/a | n/a | 2,807.3 | 964.3 | 1,876.6 | 26,885 | 0 |
Carbohydrates (g) | 142.9 | 69.4 | 17.1 | 54.3 | 17.2 | 54.8 | 30.5 | 20.9 | 65.0 | 126.6 | 126.6 | 122.1 | n/a | n/a | 59.6 | 12.2 | n/a | n/a | 118.9 | 39.9 | 24.3 | 1,102 | 0 |
Cholesterol (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 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
Copper (mg) | 0.5 | 0.3 | 0.7 | 0.4 | 0.2 | 0.3 | 0.2 | 0.1 | 0.8 | 0.7 | 0.7 | 0.9 | n/a | n/a | 0.9 | 0.1 | n/a | n/a | 1.7 | 0.5 | 1.0 | 10 | 0 |
Cystine (g) | 0.2 | 0.2 | 0.5 | 0.2 | 0.1 | 0.4 | n/a | 0.1 | 0.4 | n/a | n/a | 0.6 | n/a | n/a | 0.5 | 0.0 | n/a | n/a | 0.7 | 0.2 | 0.3 | 4 | 0 |
Dietary Fiber (g) | 6.5 | 3.0 | 10.3 | 10.6 | 5.9 | 8.2 | 6.8 | 2.8 | 11.0 | 21.3 | 21.3 | 18.6 | n/a | n/a | 15.2 | 4.6 | n/a | n/a | 50.2 | 15.6 | 22.9 | 235 | 0 |
Folate (mcg) | 37.0 | 220.4 | 92.9 | 160.8 | 2.9 | 25.9 | 533.1 | 273.0 | 100.0 | 68.9 | 68.9 | 78.3 | n/a | n/a | 323.2 | 1.0 | n/a | n/a | 539.8 | 358.4 | 73.1 | 2,957 | 0 |
Folate, DFE (mcg) | 37.0 | 363.6 | 92.9 | 160.8 | 2.9 | 25.9 | 901.1 | 460.3 | 100.0 | 68.9 | 68.9 | 78.3 | n/a | n/a | 323.2 | 1.0 | n/a | n/a | 539.8 | 358.4 | 73.1 | 3,656 | 0 |
Folate, food (mcg) | 37.0 | 16.7 | 92.9 | 160.8 | 2.9 | 25.9 | 7.3 | 5.3 | 100.0 | 68.9 | 68.9 | 78.3 | n/a | n/a | 323.2 | 1.0 | n/a | n/a | 539.8 | 358.4 | 73.1 | 1,960 | 0 |
Folic acid (mcg) | 0.0 | 203.7 | 0.0 | 0.0 | 0.0 | 0.0 | 525.7 | 267.7 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 997 | 0 |
Fructose | n/a | 0.1 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.4 | n/a | n/a | n/a | 0.6 | n/a | n/a | n/a | n/a | 0.0 | 1 | 0 |
Galactose | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0 | 0 |
Glucose (dextrose) | n/a | 0.1 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 1.5 | n/a | n/a | n/a | 3.3 | n/a | n/a | n/a | n/a | 0.3 | 5 | 0 |
Glutamic acid (g) | 3.0 | 4.3 | 5.5 | 2.1 | 1.0 | 2.3 | n/a | 0.7 | 3.9 | n/a | n/a | 8.1 | n/a | n/a | 4.6 | 0.1 | n/a | n/a | 8.3 | 2.8 | 3.4 | 50 | 0 |
Glycine (g) | 0.7 | 0.4 | 1.3 | 0.5 | 0.4 | 0.5 | n/a | 0.2 | 1.1 | n/a | n/a | 1.0 | n/a | n/a | 1.6 | 0.0 | n/a | n/a | 2.2 | 0.7 | 1.0 | 12 | 0 |
Histidine (g) | 0.4 | 0.3 | 0.8 | 0.3 | 0.2 | 0.2 | n/a | 0.1 | 0.5 | n/a | n/a | 0.6 | n/a | n/a | 0.7 | 0.0 | n/a | n/a | 1.2 | 0.5 | 0.4 | 6 | 0 |
Hydroxyproline | n/a | 0.0 | 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 | n/a | n/a | n/a | n/a | n/a | 0.1 | 0 | 0 |
Iron (mg) | 2.7 | 3.1 | 8.8 | 3.2 | 1.1 | 3.4 | 24.0 | 8.9 | 5.2 | 9.0 | 9.0 | 7.7 | n/a | n/a | 7.2 | 0.3 | n/a | n/a | 8.7 | 6.6 | 4.8 | 114 | 0 |
Isoleucine (g) | 0.6 | 0.5 | 1.4 | 0.5 | 0.3 | 0.4 | n/a | 0.1 | 0.7 | n/a | n/a | 1.0 | n/a | n/a | 1.0 | 0.0 | n/a | n/a | 2.0 | 0.8 | 0.8 | 10 | 0 |
Lactose | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0 | 0 |
Leucine (g) | 1.2 | 0.9 | 2.3 | 0.8 | 0.5 | 0.8 | n/a | 0.2 | 1.3 | n/a | n/a | 1.9 | n/a | n/a | 1.8 | 0.1 | n/a | n/a | 3.5 | 1.3 | 1.0 | 18 | 0 |
Lysine (g) | 0.6 | 0.3 | 1.9 | 0.8 | 0.4 | 0.5 | n/a | 0.1 | 0.8 | n/a | n/a | 0.7 | n/a | n/a | 1.7 | 0.0 | n/a | n/a | 3.5 | 1.2 | 0.7 | 13 | 0 |
Magnesium (mg) | 264.6 | 49.3 | 147.9 | 69.6 | 83.8 | 111.8 | 73.8 | 40.0 | 213.5 | 151.2 | 151.2 | 236.6 | n/a | n/a | 274.9 | 6.0 | n/a | n/a | 226.6 | 71.3 | 329.3 | 2,501 | 0 |
Maltose | n/a | 1.8 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 9.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 11 | 0 |
Manganese (mg) | 6.9 | 0.9 | 1.4 | 1.4 | 0.2 | 2.9 | n/a | 0.9 | 4.9 | 5.7 | 5.7 | 5.2 | n/a | n/a | 15.3 | 0.4 | n/a | n/a | 2.7 | 1.0 | 2.1 | 58 | 0 |
Methionine (g) | 0.3 | 0.1 | 0.4 | 0.2 | 0.1 | 0.2 | n/a | 0.0 | 0.3 | n/a | n/a | 0.4 | n/a | n/a | 0.5 | 0.0 | n/a | n/a | 0.5 | 0.2 | 0.3 | 4 | 0 |
Monounsaturated Fat (g) | 2.0 | 0.2 | 3.4 | 0.6 | 1.9 | 1.6 | 0.2 | 0.5 | 11.6 | 0.4 | 0.4 | 0.8 | n/a | n/a | 1.6 | 0.0 | n/a | n/a | 0.5 | 0.1 | 6.3 | 32 | 0 |
Niacin (mg) | 9.4 | 6.7 | 0.7 | 0.3 | 0.1 | 0.9 | 26.7 | 5.3 | 2.6 | 8.0 | 8.0 | 11.9 | n/a | n/a | 7.8 | 0.1 | n/a | n/a | 5.7 | 2.1 | 2.6 | 99 | 0 |
Pantothenic acid (mg) | 2.8 | 0.4 | 0.3 | 0.7 | 0.0 | 0.9 | 13.3 | 0.3 | 1.9 | 1.4 | 1.4 | 1.9 | n/a | n/a | 2.6 | 0.3 | n/a | n/a | 3.5 | 1.3 | 0.8 | 34 | 0 |
Phenylalanine (g) | 0.8 | 0.6 | 1.5 | 0.6 | 0.3 | 0.5 | n/a | 0.2 | 0.9 | n/a | n/a | 1.3 | n/a | n/a | 1.1 | 0.0 | n/a | n/a | 2.2 | 0.9 | 0.8 | 12 | 0 |
Phosphorus (mg) | 616.1 | 175.8 | 421.4 | 216.0 | 29.4 | 332.1 | 185.2 | 100.0 | 556.3 | 675.4 | 675.4 | 697.7 | n/a | n/a | 968.3 | 13.0 | n/a | n/a | 721.0 | 356.4 | 539.3 | 7,279 | 0 |
Phytosterols | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 266.0 | n/a | n/a | 266 | 0 |
Polyunsaturated Fat (g) | 1.9 | 0.5 | 8.7 | 1.2 | 2.8 | 1.9 | 0.4 | 0.6 | 11.2 | 1.4 | 1.4 | 2.2 | n/a | n/a | 6.9 | 0.1 | n/a | n/a | 1.0 | 0.3 | 24.1 | 67 | 0 |
Potassium (mg) | 412.6 | 207.4 | 885.8 | 412.8 | 294.1 | 293.2 | 228.1 | 170.5 | 658.8 | 730.8 | 730.8 | 675.1 | n/a | n/a | 1,025.8 | 85.0 | n/a | n/a | 1,932.6 | 730.6 | 682.9 | 10,157 | 0 |
Proline (g) | 0.7 | 1.5 | 1.7 | 0.5 | 0.2 | 0.4 | n/a | 0.2 | 1.0 | n/a | n/a | 2.8 | n/a | n/a | 1.4 | 0.0 | n/a | n/a | 2.0 | 0.7 | 0.7 | 14 | 0 |
Protein (g) | 14.7 | 12.1 | 28.6 | 11.9 | 5.9 | 10.7 | 3.9 | 3.2 | 18.1 | 18.0 | 18.0 | 25.4 | n/a | n/a | 26.6 | 0.4 | n/a | n/a | 48.4 | 17.9 | 15.4 | 279 | 0 |
Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 299.6 | 242.5 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 542 | 0 |
Riboflavin (mg) | 0.2 | 0.4 | 0.5 | 0.1 | 0.0 | 0.1 | 2.3 | 0.5 | 0.4 | 0.2 | 0.2 | 0.2 | n/a | n/a | 0.6 | 0.0 | n/a | n/a | 0.4 | 0.1 | 0.1 | 6 | 0 |
Saturated Fat (g) | 1.1 | 0.3 | 2.2 | 0.3 | 1.2 | 0.9 | 0.2 | 0.3 | 5.0 | 0.6 | 0.6 | 0.7 | n/a | n/a | 1.9 | 0.0 | n/a | n/a | 0.3 | 0.1 | 3.1 | 19 | 0 |
Selenium (mcg) | 43.3 | 58.8 | 12.6 | 6.7 | n/a | 23.4 | 4.1 | 8.0 | 33.9 | n/a | n/a | 20.4 | n/a | n/a | 91.1 | 0.1 | n/a | n/a | 3.2 | 5.5 | 21.3 | 332 | 0 |
Serine (g) | 0.8 | 0.6 | 1.7 | 0.6 | 0.3 | 0.6 | n/a | 0.2 | 0.8 | n/a | n/a | 1.3 | n/a | n/a | 1.3 | 0.1 | n/a | n/a | 2.1 | 0.8 | 0.8 | 12 | 0 |
Sodium (mg) | 13.0 | 5.6 | 1.7 | 717.6 | 5.8 | 4.9 | 278.3 | 159.9 | 30.5 | 3.4 | 3.4 | 13.9 | n/a | n/a | 13.8 | 2.0 | n/a | n/a | 29.6 | 4.0 | 25.2 | 1,312 | 0 |
Starch | n/a | 58.1 | n/a | n/a | n/a | 46.9 | n/a | 15.6 | n/a | n/a | n/a | 93.8 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 214 | 0 |
Sucrose (g) | 1.6 | 0.4 | n/a | n/a | n/a | 0.8 | n/a | 1.1 | n/a | n/a | n/a | 1.0 | n/a | n/a | n/a | 0.1 | n/a | n/a | n/a | n/a | 1.0 | 6 | 0 |
Sugar (g) | 1.6 | 2.5 | 5.2 | n/a | n/a | 0.8 | 6.6 | 1.1 | 24.4 | 0.7 | 0.7 | 11.9 | n/a | n/a | n/a | 4.0 | n/a | n/a | 15.8 | 3.6 | 1.3 | 80 | 0 |
Theobromine (mg) | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
Thiamin (mg) | 0.7 | 0.8 | 0.3 | 0.1 | 0.0 | 0.4 | 2.0 | 0.5 | 0.9 | 0.7 | 0.7 | 0.6 | n/a | n/a | 2.2 | 0.0 | n/a | n/a | 1.4 | 0.3 | 1.4 | 13 | 0 |
Threonine (g) | 0.5 | 0.4 | 1.2 | 0.4 | 0.2 | 0.3 | n/a | 0.1 | 0.7 | n/a | n/a | 0.8 | n/a | n/a | 1.1 | 0.0 | n/a | n/a | 1.7 | 0.6 | 0.6 | 9 | 0 |
Tocopherol, alpha (mg) | 2.2 | 0.1 | 0.6 | n/a | n/a | 0.3 | 17.9 | 0.2 | 13.6 | 1.7 | 1.7 | 1.4 | n/a | n/a | n/a | 1.2 | n/a | n/a | 0.2 | 0.2 | 0.3 | 42 | 0 |
Tocopherol, beta (mg) | 0.0 | 0.1 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.4 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 1 | 0 |
Tocopherol, delta (mg) | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.2 | n/a | 0.3 | 0 | 0 |
Tocopherol, gamma (mg) | 0.0 | 0.8 | n/a | n/a | n/a | 0.1 | n/a | n/a | n/a | n/a | n/a | 3.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 4.1 | n/a | 16.8 | 25 | 0 |
Total Fat (g) | 5.4 | 1.4 | 15.4 | 2.7 | 6.2 | 5.3 | 0.8 | 1.7 | 29.4 | 3.3 | 3.3 | 4.2 | n/a | n/a | 11.2 | 0.1 | n/a | n/a | 2.3 | 0.8 | 35.4 | 129 | 0 |
Trans-monoenoic Fat | n/a | 0.0 | n/a | n/a | 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 | n/a | n/a | n/a | 0 | 0 |
TransFatty acids | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 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 | 0 |
Tryptophan (g) | 0.2 | 0.2 | 0.4 | 0.1 | 0.1 | 0.1 | n/a | 0.0 | 0.2 | n/a | n/a | 0.2 | n/a | n/a | 0.4 | 0.0 | n/a | n/a | 0.5 | 0.2 | 0.2 | 3 | 0 |
Tyrosine (g) | 0.6 | 0.2 | 1.1 | 0.3 | 0.2 | 0.3 | n/a | 0.1 | 0.5 | n/a | n/a | 0.7 | n/a | n/a | 0.8 | 0.0 | n/a | n/a | 1.4 | 0.5 | 0.4 | 7 | 0 |
Valine (g) | 0.9 | 0.5 | 1.4 | 0.5 | 0.5 | 0.6 | n/a | 0.2 | 0.9 | n/a | n/a | 1.2 | n/a | n/a | 1.4 | 0.0 | n/a | n/a | 2.3 | 0.9 | 0.9 | 12 | 0 |
Vitamin A, IU (IU) | 0.0 | 0.0 | 15.5 | 50.4 | 19.8 | 0.0 | 999.7 | 808.6 | 23.2 | 15.1 | 15.1 | 17.4 | n/a | n/a | 0.0 | 60.0 | n/a | n/a | 293.5 | 15.8 | 0.0 | 2,334 | 0 |
Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.0 | 2.4 | 1.0 | 0.0 | 300.4 | 242.8 | 1.2 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 3.0 | n/a | n/a | 13.8 | 0.0 | 0.0 | 564 | 0 |
Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 8.0 | 1.7 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 10 | 0 |
Vitamin B-6 (mg) | 0.9 | 0.1 | 0.4 | 1.1 | 0.0 | 0.1 | 2.7 | 0.5 | 0.4 | 0.6 | 0.6 | 0.4 | n/a | n/a | 1.5 | 0.1 | n/a | n/a | 0.3 | 0.4 | 0.4 | 11 | 0 |
Vitamin C (mg) | 0.0 | 0.0 | 2.9 | 9.1 | 0.1 | 0.0 | 80.0 | 6.8 | 1.5 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 13.3 | n/a | n/a | 3.5 | 3.0 | 0.5 | 121 | 0 |
Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 53.3 | 40.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 93 | 0 |
Water (g) | 19.2 | 9.2 | 107.6 | 167.3 | 1.4 | 8.8 | 1.2 | 1.1 | 6.6 | 17.5 | 17.5 | 19.2 | n/a | n/a | 12.8 | 87.1 | n/a | n/a | 22.2 | 137.9 | 5.8 | 642 | 0 |
Zinc (mg) | 3.7 | 1.3 | 2.0 | 2.5 | 3.3 | 2.9 | 20.1 | 4.4 | 4.9 | 5.8 | 5.8 | 5.7 | n/a | n/a | 14.1 | 0.1 | n/a | n/a | 5.9 | 2.5 | 3.6 | 89 | 0 |
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.