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.
10 cups (1,560g) oats |
2 cups (368g) barley |
2 cups (336g) wheat |
2 cups (0g) rye meal |
2 cups (336g) buckwheat groats |
2 cups (400g) millet |
1 cup (144g) sesame seeds |
1 cup (168g) flax seeds |
2 cups (66g) alfalfa |
2 cups (348g) prunes |
2 cups (290g) raisins |
1 cup (154g) peaches |
2 cups (330g) apricots |
1 cup (147g) dates |
1 cup (0g) figs |
Total | 1 serving | |
Alanine (g) | 13.7 | 1.8 | n/a | n/a | 0.6 | 3.9 | 1.3 | 1.6 | n/a | 0.2 | 0.3 | 0.0 | 0.2 | 0.1 | n/a | 24 | 1 |
Alcohol (g) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
Arginine (g) | 18.6 | 2.3 | n/a | n/a | 0.8 | 1.5 | 3.8 | 3.2 | n/a | 0.1 | 1.2 | 0.0 | 0.1 | 0.2 | n/a | 32 | 1 |
Ash (g) | 26.8 | 8.4 | 5.2 | n/a | 1.4 | 13.0 | 6.4 | 6.2 | 0.3 | 9.2 | 5.4 | 0.7 | 2.5 | 2.4 | n/a | 88 | 3 |
Aspartic acid (g) | 22.6 | 2.9 | n/a | n/a | 1.0 | 2.9 | 2.4 | 3.4 | n/a | 2.8 | 0.3 | 0.6 | 1.0 | 0.3 | n/a | 40 | 1 |
Caffeine | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
Calcium (mg) | 842.4 | 121.4 | 114.2 | n/a | 23.5 | 32.0 | 1,404.0 | 428.4 | 21.1 | 149.6 | 145.0 | 9.2 | 42.9 | 57.3 | n/a | 3,391 | 113 |
Calories | 6,068.4 | 1,302.7 | 1,142.4 | n/a | 309.1 | 1,512.0 | 825.1 | 897.1 | 15.2 | 835.2 | 867.1 | 60.1 | 158.4 | 414.5 | n/a | 14,407 | 480 |
Calories (kj) | 25,396.8 | 5,450.1 | 4,781.3 | n/a | 1,293.6 | 6,328.0 | 3,451.7 | 3,753.1 | 63.4 | 3,500.9 | 3,630.8 | 254.1 | 663.3 | 1,731.7 | n/a | 60,299 | 2,010 |
Carbohydrates (g) | 1,033.8 | 270.4 | 253.2 | n/a | 67.0 | 291.4 | 33.8 | 48.5 | 1.4 | 222.3 | 229.6 | 14.7 | 36.7 | 110.3 | n/a | 2,613 | 87 |
Cholesterol (mg) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
Copper (mg) | 9.8 | 1.8 | 1.4 | n/a | 0.5 | 3.0 | 5.9 | 2.0 | 0.1 | 1.0 | 0.9 | 0.1 | 0.3 | 0.3 | n/a | 27 | 1 |
Cystine (g) | 6.4 | 1.0 | n/a | n/a | 0.2 | 0.8 | 0.5 | 0.6 | n/a | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | n/a | 10 | 0 |
Dietary Fiber (g) | 165.4 | 63.7 | 42.7 | n/a | 9.1 | 34.0 | 17.0 | 45.9 | 1.3 | 24.7 | 10.7 | 2.3 | 6.6 | 11.8 | n/a | 435 | 14 |
Folate (mcg) | 873.6 | 69.9 | 137.8 | n/a | 47.0 | 340.0 | 139.7 | 146.2 | 23.8 | 13.9 | 14.5 | 6.2 | 29.7 | 27.9 | n/a | 1,870 | 62 |
Folate, DFE (mcg) | 873.6 | 69.9 | 137.8 | n/a | 47.0 | 340.0 | 139.7 | 146.2 | 23.8 | 13.9 | 14.5 | 6.2 | 29.7 | 27.9 | n/a | 1,870 | 62 |
Folate, food (mcg) | 873.6 | 69.9 | 137.8 | n/a | 47.0 | 340.0 | 139.7 | 146.2 | 23.8 | 13.9 | 14.5 | 6.2 | 29.7 | 27.9 | n/a | 1,870 | 62 |
Folic acid (mcg) | 0.0 | 0.0 | 0.0 | n/a | 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 | n/a | n/a | n/a | 0.3 | n/a | n/a | 0.0 | 0.1 | 43.3 | 86.1 | 2.4 | 3.1 | 28.8 | n/a | 164 | 5 |
Galactose | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0 | 0 |
Glucose (dextrose) | n/a | n/a | n/a | n/a | 0.7 | n/a | n/a | 0.7 | 0.1 | 88.6 | 80.5 | 3.0 | 7.8 | 29.2 | n/a | 211 | 7 |
Glutamic acid (g) | 57.9 | 12.0 | n/a | n/a | 1.8 | 9.6 | 5.7 | 6.8 | n/a | 0.4 | 0.5 | 0.1 | 0.5 | 0.5 | n/a | 96 | 3 |
Glycine (g) | 13.1 | 1.7 | n/a | n/a | 0.9 | 1.1 | 1.7 | 2.1 | n/a | 0.2 | 0.2 | 0.0 | 0.1 | 0.1 | n/a | 21 | 1 |
Histidine (g) | 6.3 | 1.0 | n/a | n/a | 0.3 | 0.9 | 0.8 | 0.8 | n/a | 0.1 | 0.2 | 0.0 | 0.1 | 0.0 | n/a | 11 | 0 |
Hydroxyproline | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.3 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
Iron (mg) | 73.6 | 13.2 | 18.0 | n/a | 2.7 | 12.0 | 21.0 | 9.6 | 0.6 | 3.2 | 5.5 | 0.4 | 1.3 | 1.5 | n/a | 163 | 5 |
Isoleucine (g) | 10.8 | 1.7 | n/a | n/a | 0.4 | 1.9 | 1.1 | 1.5 | 0.1 | 0.1 | 0.2 | 0.0 | 0.1 | 0.1 | n/a | 18 | 1 |
Lactose | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
Leucine (g) | 20.0 | 3.1 | n/a | n/a | 0.7 | 5.6 | 2.0 | 2.1 | 0.2 | 0.2 | 0.3 | 0.0 | 0.3 | 0.1 | n/a | 35 | 1 |
Lysine (g) | 10.9 | 1.7 | n/a | n/a | 0.6 | 0.8 | 0.8 | 1.4 | 0.1 | 0.2 | 0.2 | 0.0 | 0.3 | 0.1 | n/a | 17 | 1 |
Magnesium (mg) | 2,761.2 | 489.4 | 302.4 | n/a | 171.4 | 456.0 | 505.4 | 658.6 | 17.8 | 142.7 | 92.8 | 13.9 | 33.0 | 63.2 | n/a | 5,708 | 190 |
Maltose | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.2 | 0.0 | 0.1 | 0.2 | 0.2 | n/a | 1 | 0 |
Manganese (mg) | 76.7 | 7.2 | 11.4 | n/a | 1.4 | 6.5 | 3.5 | 4.2 | 0.1 | 1.0 | 0.9 | 0.1 | 0.3 | 0.4 | n/a | 114 | 4 |
Methionine (g) | 4.9 | 0.9 | n/a | n/a | 0.1 | 0.9 | 0.8 | 0.6 | n/a | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 8 | 0 |
Monounsaturated Fat (g) | 34.0 | 1.1 | 0.8 | n/a | 0.6 | 3.1 | 27.0 | 12.6 | 0.0 | 0.2 | 0.1 | 0.1 | 0.6 | 0.1 | n/a | 80 | 3 |
Niacin (mg) | 15.0 | 16.9 | 16.0 | n/a | 3.2 | 18.9 | 6.5 | 5.2 | 0.3 | 6.5 | 2.2 | 1.2 | 2.0 | 1.9 | n/a | 96 | 3 |
Pantothenic acid (mg) | 21.0 | 1.0 | 2.9 | n/a | 1.2 | 3.4 | 0.1 | 1.7 | 0.4 | 1.5 | 0.3 | 0.2 | 0.8 | 0.9 | n/a | 35 | 1 |
Phenylalanine (g) | 14.0 | 2.6 | n/a | n/a | 0.4 | 2.3 | 1.4 | 1.6 | n/a | 0.2 | 0.2 | 0.0 | 0.2 | 0.1 | n/a | 23 | 1 |
Phosphorus (mg) | 8,158.8 | 971.5 | 1,350.7 | n/a | 235.2 | 1,140.0 | 905.8 | 1,078.6 | 46.2 | 240.1 | 292.9 | 30.8 | 75.9 | 91.1 | n/a | 14,618 | 487 |
Phytosterols | n/a | n/a | n/a | n/a | n/a | n/a | 1,028.2 | n/a | n/a | n/a | n/a | 15.4 | 59.4 | n/a | n/a | 1,103 | 37 |
Polyunsaturated Fat (g) | 39.5 | 4.1 | 2.8 | n/a | 0.6 | 8.5 | 31.4 | 48.3 | 0.3 | 0.2 | 0.1 | 0.1 | 0.3 | 0.0 | n/a | 136 | 5 |
Potassium (mg) | 6,692.4 | 1,663.4 | 1,461.6 | n/a | 295.7 | 780.0 | 673.9 | 1,365.8 | 52.1 | 2,547.4 | 2,172.1 | 292.6 | 854.7 | 964.3 | n/a | 19,816 | 661 |
Proline (g) | 14.6 | 5.5 | n/a | n/a | 0.4 | 3.5 | 1.2 | 1.4 | n/a | 0.5 | 0.7 | 0.0 | 0.3 | 0.2 | n/a | 28 | 1 |
Protein (g) | 263.5 | 45.9 | 35.9 | n/a | 11.4 | 44.1 | 25.5 | 30.7 | 2.6 | 7.6 | 8.9 | 1.4 | 4.6 | 3.6 | n/a | 486 | 16 |
Retinol (mcg) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
Riboflavin (mg) | 2.2 | 1.0 | 0.4 | n/a | 0.1 | 1.2 | 0.4 | 0.3 | 0.1 | 0.6 | 0.4 | 0.0 | 0.1 | 0.1 | n/a | 7 | 0 |
Saturated Fat (g) | 19.0 | 1.8 | 1.2 | n/a | 0.5 | 2.9 | 10.0 | 6.2 | 0.0 | 0.3 | 0.2 | 0.0 | 0.1 | 0.0 | n/a | 42 | 1 |
Selenium | n/a | 138.7 | n/a | n/a | 7.4 | 10.8 | 49.5 | 42.7 | 0.4 | 1.0 | 1.7 | 0.2 | 0.3 | 4.4 | n/a | 257 | 9 |
Serine (g) | 11.7 | 1.9 | n/a | n/a | 0.6 | 2.6 | 1.4 | 1.6 | n/a | 0.2 | 0.2 | 0.0 | 0.3 | 0.1 | n/a | 21 | 1 |
Sodium (mg) | 31.2 | 44.2 | 6.7 | n/a | 13.4 | 20.0 | 15.8 | 50.4 | 4.0 | 7.0 | 31.9 | 0.0 | 3.3 | 2.9 | n/a | 231 | 8 |
Starch | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 17.8 | 7.8 | 0.0 | n/a | n/a | n/a | 26 | 1 |
Sucrose | n/a | n/a | n/a | n/a | 1.3 | n/a | n/a | 1.9 | 0.0 | 0.5 | 1.3 | 7.3 | 19.4 | 35.0 | n/a | 67 | 2 |
Sugar | n/a | 2.9 | 1.4 | n/a | 3.0 | n/a | 0.4 | 2.6 | 0.1 | 132.7 | 171.7 | 12.9 | 30.5 | 93.1 | n/a | 451 | 15 |
Theobromine | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
Thiamin (mg) | 11.9 | 2.4 | 1.4 | n/a | 0.1 | 1.7 | 1.1 | 2.8 | 0.1 | 0.2 | 0.3 | 0.0 | 0.1 | 0.1 | n/a | 22 | 1 |
Threonine (g) | 9.0 | 1.6 | n/a | n/a | 0.4 | 1.4 | 1.1 | 1.3 | 0.1 | 0.2 | 0.2 | 0.0 | 0.2 | 0.1 | n/a | 15 | 1 |
Tocopherol, alpha | n/a | 2.1 | 3.4 | n/a | 0.3 | 0.2 | 0.4 | 0.5 | 0.0 | 1.5 | 0.3 | 1.1 | 2.9 | 0.1 | n/a | 13 | 0 |
Tocopherol, beta | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
Tocopherol, delta | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.6 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 1 | 0 |
Tocopherol, gamma | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 33.5 | n/a | 0.1 | 0.1 | 0.0 | n/a | 0.1 | n/a | 34 | 1 |
Total Fat (g) | 107.6 | 8.5 | 6.7 | n/a | 2.1 | 16.9 | 71.5 | 70.8 | 0.5 | 1.3 | 1.3 | 0.4 | 1.3 | 0.6 | n/a | 289 | 10 |
Tryptophan (g) | 3.7 | 0.8 | n/a | n/a | 0.2 | 0.5 | 0.6 | 0.5 | n/a | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 6 | 0 |
Tyrosine (g) | 8.9 | 1.3 | n/a | n/a | 0.2 | 1.4 | 1.1 | 0.8 | n/a | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 14 | 0 |
Valine (g) | 14.6 | 2.3 | n/a | n/a | 0.6 | 2.3 | 1.4 | 1.8 | 0.1 | 0.2 | 0.2 | 0.0 | 0.2 | 0.1 | n/a | 24 | 1 |
Vitamin A, IU (IU) | 0.0 | 81.0 | 30.2 | n/a | 0.0 | 0.0 | 13.0 | 0.0 | 102.3 | 2,717.9 | 0.0 | 502.0 | 6,355.8 | 14.7 | n/a | 9,817 | 327 |
Vitamin A, RAE (mcg) | 0.0 | 3.7 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 5.3 | 135.7 | 0.0 | 24.6 | 316.8 | 0.0 | n/a | 486 | 16 |
Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
Vitamin B-6 (mg) | 1.9 | 1.2 | 1.3 | n/a | 0.3 | 1.5 | 1.1 | 0.8 | 0.0 | 0.7 | 0.5 | 0.0 | 0.2 | 0.2 | n/a | 10 | 0 |
Vitamin C (mg) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 1.0 | 5.4 | 2.1 | 6.7 | 10.2 | 33.0 | 0.6 | n/a | 59 | 2 |
Vitamin D (IU) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
Water (g) | 128.2 | 34.7 | 35.0 | n/a | 254.1 | 34.7 | 6.8 | 11.7 | 61.3 | 107.6 | 44.7 | 136.9 | 285.0 | 30.2 | n/a | 1,171 | 39 |
Zinc (mg) | 61.9 | 10.2 | 11.6 | n/a | 2.0 | 6.7 | 11.2 | 7.3 | 0.6 | 1.5 | 0.6 | 0.3 | 0.7 | 0.4 | n/a | 115 | 4 |
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.