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.
3 cups (243g) oatmeal |
1/2 cup (41g) oatmeal |
1/2 cup (60g) whole wheat flour |
1 cup (0g) sucanat |
1 cup (85g) coconut |
3 tablespoons (45g) featherweight baking powder |
1 teaspoon (6g) salt |
1 cup (117g) walnuts |
1 cup (145g) raisins |
4 tablespoons (58g) water |
2 teaspoons (8g) vanilla extract |
1/2 cup (170g) honey |
16 ounces (454g) pineapple |
Total | 1 serving | |
Alanine (g) | 1.4 | 0.2 | 0.3 | n/a | 0.3 | n/a | 0.0 | 0.8 | 0.2 | n/a | n/a | 0.0 | 0.1 | 3 | 0 |
Alcohol (g) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2.9 | 0.0 | 0.0 | 3 | 0 |
Arginine (g) | 2.1 | 0.3 | 0.4 | n/a | 1.0 | n/a | 0.0 | 2.7 | 0.6 | n/a | n/a | 0.0 | 0.1 | 7 | 0 |
Ash (g) | 4.3 | 0.7 | 0.9 | n/a | 1.7 | 20.9 | 6.0 | 2.1 | 2.7 | 0.1 | 0.0 | 0.3 | 1.0 | 41 | 2 |
Aspartic acid (g) | 3.0 | 0.5 | 0.4 | n/a | 0.6 | n/a | 0.0 | 2.1 | 0.2 | n/a | n/a | 0.0 | 0.5 | 7 | 0 |
Beta-sitosterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 74.9 | n/a | n/a | n/a | n/a | n/a | 75 | 4 |
Caffeine (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 |
Calcium (mg) | 126.4 | 21.1 | 20.4 | n/a | 22.2 | 1,949.4 | 1.4 | 114.7 | 72.5 | 1.7 | 0.9 | 10.2 | 59.0 | 2,400 | 133 |
Calories | 921.0 | 153.5 | 204.0 | n/a | 562.3 | 43.7 | 0.0 | 765.2 | 433.6 | 0.0 | 24.2 | 515.3 | 226.8 | 3,849 | 214 |
Calories (kj) | 3,854.0 | 642.3 | 854.4 | n/a | 2,352.4 | 182.7 | 0.0 | 3,203.5 | 1,815.4 | 0.0 | 101.2 | 2,156.0 | 948.0 | 16,110 | 895 |
Campesterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 8.2 | n/a | n/a | n/a | n/a | n/a | 8 | 0 |
Carbohydrates (g) | 164.5 | 27.4 | 43.2 | n/a | 20.1 | 21.1 | 0.0 | 16.0 | 114.8 | 0.0 | 1.1 | 139.7 | 59.5 | 607 | 34 |
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 |
Copper (mg) | 1.0 | 0.2 | 0.2 | n/a | 0.7 | 0.0 | 0.0 | 1.9 | 0.5 | 0.0 | 0.0 | 0.1 | 0.5 | 5 | 0 |
Cystine (g) | 1.1 | 0.2 | 0.2 | n/a | 0.1 | n/a | 0.0 | 0.2 | 0.0 | n/a | n/a | 0.0 | 0.1 | 2 | 0 |
Dietary Fiber (g) | 24.5 | 4.1 | 6.4 | n/a | 13.9 | 1.0 | 0.0 | 7.8 | 5.4 | 0.0 | 0.0 | 0.3 | 6.4 | 70 | 4 |
Folate (mcg) | 77.8 | 13.0 | 26.4 | n/a | 7.7 | 0.0 | 0.0 | 114.7 | 7.3 | 0.0 | 0.0 | 3.4 | 81.6 | 332 | 18 |
Folate, DFE (mcg) | 77.8 | 13.0 | 26.4 | n/a | 7.7 | 0.0 | 0.0 | 114.7 | 7.3 | 0.0 | 0.0 | 3.4 | 81.6 | 332 | 18 |
Folate, food (mcg) | 77.8 | 13.0 | 26.4 | n/a | 7.7 | 0.0 | 0.0 | 114.7 | 7.3 | 0.0 | 0.0 | 3.4 | 81.6 | 332 | 18 |
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 |
Fructose (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.1 | 43.0 | n/a | n/a | 69.4 | 9.6 | 122 | 7 |
Galactose (g) | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 5.3 | 0.0 | 5 | 0 |
Glucose (dextrose) (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.1 | 40.2 | n/a | n/a | 60.6 | 7.8 | 109 | 6 |
Glutamic acid (g) | 6.9 | 1.1 | 2.6 | n/a | 1.3 | n/a | 0.0 | 3.3 | 0.2 | n/a | n/a | 0.0 | 0.4 | 16 | 1 |
Glycine (g) | 1.6 | 0.3 | 0.3 | n/a | 0.3 | n/a | 0.0 | 1.0 | 0.1 | n/a | n/a | 0.0 | 0.1 | 4 | 0 |
Histidine (g) | 0.7 | 0.1 | 0.2 | n/a | 0.1 | n/a | 0.0 | 0.5 | 0.1 | n/a | n/a | 0.0 | 0.0 | 2 | 0 |
Iron (mg) | 10.3 | 1.7 | 2.2 | n/a | 2.8 | 3.7 | 0.0 | 3.4 | 2.7 | 0.0 | 0.0 | 0.7 | 1.3 | 29 | 2 |
Isoleucine (g) | 1.2 | 0.2 | 0.3 | n/a | 0.2 | n/a | 0.0 | 0.7 | 0.1 | n/a | n/a | 0.0 | 0.1 | 3 | 0 |
Lactose (g) | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0 | 0 |
Leucine (g) | 2.4 | 0.4 | 0.5 | n/a | 0.4 | n/a | 0.0 | 1.4 | 0.1 | n/a | n/a | 0.0 | 0.1 | 5 | 0 |
Lysine (g) | 1.5 | 0.3 | 0.2 | n/a | 0.3 | n/a | 0.0 | 0.5 | 0.1 | n/a | n/a | 0.0 | 0.1 | 3 | 0 |
Magnesium (mg) | 335.3 | 55.9 | 82.2 | n/a | 76.7 | 13.1 | 0.1 | 184.9 | 46.4 | 0.6 | 1.0 | 3.4 | 54.4 | 854 | 47 |
Maltose (g) | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 2.4 | 0.0 | 2 | 0 |
Manganese (mg) | 8.8 | 1.5 | 2.4 | n/a | 2.3 | 0.2 | 0.0 | 4.0 | 0.4 | 0.0 | 0.0 | 0.1 | 4.2 | 24 | 1 |
Methionine (g) | 0.5 | 0.1 | 0.1 | n/a | 0.1 | n/a | 0.0 | 0.3 | 0.0 | n/a | n/a | 0.0 | 0.1 | 1 | 0 |
Monounsaturated Fat (g) | 4.8 | 0.8 | 0.2 | n/a | 2.3 | 0.0 | 0.0 | 10.5 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 19 | 1 |
Niacin (mg) | 2.7 | 0.5 | 3.0 | n/a | 0.5 | 0.0 | 0.0 | 1.3 | 1.1 | 0.0 | 0.0 | 0.2 | 2.3 | 12 | 1 |
Pantothenic acid (mg) | 2.7 | 0.5 | 0.4 | n/a | 0.7 | 0.0 | 0.0 | 0.7 | 0.1 | 0.0 | 0.0 | 0.1 | 1.0 | 6 | 0 |
Phenylalanine (g) | 1.6 | 0.3 | 0.4 | n/a | 0.3 | n/a | 0.0 | 0.8 | 0.1 | n/a | n/a | 0.0 | 0.1 | 4 | 0 |
Phosphorus (mg) | 996.3 | 166.1 | 214.2 | n/a | 175.5 | 3,091.1 | 0.0 | 404.8 | 146.5 | 0.0 | 0.5 | 6.8 | 36.3 | 5,238 | 291 |
Phytosterols | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 84.2 | n/a | n/a | n/a | n/a | 27.2 | 111 | 6 |
Polyunsaturated Fat (g) | 5.6 | 0.9 | 0.7 | n/a | 0.6 | 0.1 | 0.0 | 55.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.2 | 63 | 4 |
Potassium (mg) | 879.7 | 146.6 | 217.8 | n/a | 462.6 | 4,545.0 | 0.5 | 516.0 | 1,086.1 | 0.6 | 12.4 | 88.1 | 494.4 | 8,450 | 469 |
Proline (g) | 1.1 | 0.2 | 1.2 | n/a | 0.2 | n/a | 0.0 | 0.8 | 0.4 | n/a | n/a | 0.2 | 0.1 | 4 | 0 |
Protein (g) | 32.0 | 5.3 | 7.9 | n/a | 5.9 | 0.0 | 0.0 | 17.8 | 4.5 | 0.0 | 0.0 | 0.5 | 2.4 | 76 | 4 |
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 |
Riboflavin (mg) | 0.4 | 0.1 | 0.1 | n/a | 0.1 | 0.0 | 0.0 | 0.2 | 0.2 | 0.0 | 0.0 | 0.1 | 0.1 | 1 | 0 |
Saturated Fat (g) | 2.7 | 0.4 | 0.3 | n/a | 48.7 | 0.0 | 0.0 | 7.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 59 | 3 |
Selenium (mcg) | 70.2 | 11.7 | 37.1 | n/a | 15.8 | 0.1 | 0.0 | 5.7 | 0.9 | 0.0 | 0.0 | 1.4 | 0.5 | 143 | 8 |
Serine (g) | 1.7 | 0.3 | 0.4 | n/a | 0.3 | n/a | 0.0 | 1.1 | 0.1 | n/a | n/a | 0.0 | 0.2 | 4 | 0 |
Sodium (mg) | 14.6 | 2.4 | 1.2 | n/a | 31.5 | 40.5 | 2,325.5 | 2.3 | 16.0 | 1.7 | 0.8 | 6.8 | 4.5 | 2,448 | 136 |
Starch (g) | 140.7 | 23.5 | 34.7 | n/a | n/a | n/a | n/a | 0.1 | 3.9 | n/a | n/a | n/a | 0.0 | 203 | 11 |
Stigmasterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1.2 | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
Sucrose (g) | 2.4 | 0.4 | 0.2 | n/a | n/a | n/a | n/a | 2.8 | 0.7 | n/a | n/a | 1.5 | 27.2 | 35 | 2 |
Sugar (g) | 2.4 | 0.4 | 0.2 | n/a | 6.3 | 0.0 | 0.0 | 3.1 | 85.8 | 0.0 | 1.1 | 139.2 | 44.7 | 283 | 16 |
Theobromine (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 |
Thiamin (mg) | 1.1 | 0.2 | 0.3 | n/a | 0.1 | 0.0 | 0.0 | 0.4 | 0.2 | 0.0 | 0.0 | 0.0 | 0.4 | 3 | 0 |
Threonine (g) | 0.9 | 0.2 | 0.2 | n/a | 0.2 | n/a | 0.0 | 0.7 | 0.1 | n/a | n/a | 0.0 | 0.1 | 2 | 0 |
Tocopherol, alpha (mg) | 1.0 | 0.2 | 0.4 | n/a | 0.4 | 0.0 | 0.0 | 0.8 | 0.2 | 0.0 | 0.0 | 0.0 | 0.1 | 3 | 0 |
Tocopherol, beta (mg) | 0.1 | 0.0 | 0.1 | n/a | n/a | n/a | n/a | 0.2 | 0.0 | n/a | n/a | n/a | 0.0 | 0 | 0 |
Tocopherol, delta (mg) | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 2.2 | 0.0 | n/a | n/a | n/a | 0.0 | 2 | 0 |
Tocopherol, gamma (mg) | 0.3 | 0.0 | 1.1 | n/a | n/a | n/a | n/a | 24.4 | 0.1 | n/a | n/a | n/a | 0.0 | 26 | 1 |
Total Fat (g) | 15.8 | 2.6 | 1.5 | n/a | 55.0 | 0.2 | 0.0 | 76.3 | 0.7 | 0.0 | 0.0 | 0.0 | 0.5 | 153 | 8 |
Tryptophan (g) | 0.4 | 0.1 | 0.1 | n/a | 0.1 | n/a | 0.0 | 0.2 | 0.1 | n/a | n/a | 0.0 | 0.0 | 1 | 0 |
Tyrosine (g) | 1.0 | 0.2 | 0.2 | n/a | 0.2 | n/a | 0.0 | 0.5 | 0.0 | n/a | n/a | 0.0 | 0.1 | 2 | 0 |
Valine (g) | 1.7 | 0.3 | 0.3 | n/a | 0.4 | n/a | 0.0 | 0.9 | 0.1 | n/a | n/a | 0.0 | 0.1 | 4 | 0 |
Vitamin A, IU (IU) | 0.0 | 0.0 | 5.4 | n/a | 0.0 | 0.0 | 0.0 | 23.4 | 0.0 | 0.0 | 0.0 | 0.0 | 263.1 | 292 | 16 |
Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 1.2 | 0.0 | 0.0 | 0.0 | 0.0 | 13.6 | 15 | 1 |
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 |
Vitamin B-6 (mg) | 0.2 | 0.0 | 0.2 | n/a | 0.3 | 0.0 | 0.0 | 0.6 | 0.3 | 0.0 | 0.0 | 0.0 | 0.5 | 2 | 0 |
Vitamin C (mg) | 0.0 | 0.0 | 0.0 | n/a | 1.3 | 0.0 | 0.0 | 1.5 | 3.3 | 0.0 | 0.0 | 0.8 | 216.8 | 224 | 12 |
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 |
Water (g) | 26.3 | 4.4 | 6.4 | n/a | 2.6 | 2.8 | 0.0 | 4.8 | 22.4 | 58.0 | 4.4 | 29.0 | 390.1 | 551 | 31 |
Zinc (mg) | 8.8 | 1.5 | 1.6 | n/a | 1.7 | 0.3 | 0.0 | 3.6 | 0.3 | 0.0 | 0.0 | 0.4 | 0.5 | 19 | 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.