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 (81g) quick-cooking oats |
1 cup (246g) skim milk |
1 cup (148g) blueberries |
14 tablespoons (214g) unsweetened applesauce |
2 tablespoons (28g) canola oil |
2 (66g) egg whites |
1 teaspoon (4g) vanilla |
1/2 cup (110g) brown sugar |
1/2 cup (69g) pastry flour |
1/2 cup (60g) whole wheat flour |
2 teaspoons (9g) baking powder |
1/2 teaspoon (3g) salt |
3/4 teaspoon (2g) cinnamon |
1/4 teaspoon (1g) nutmeg |
Total | 1 serving | |
| Alanine (g) | 0.5 | 0.3 | 0.0 | 0.0 | n/a | 0.5 | n/a | n/a | 0.2 | 0.3 | n/a | 0.0 | 0.0 | n/a | 2 | 0 |
| Alcohol (g) | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 1.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Arginine (g) | 0.7 | 0.4 | 0.1 | 0.0 | n/a | 0.4 | n/a | n/a | 0.2 | 0.4 | n/a | 0.0 | 0.0 | n/a | 2 | 0 |
| Ash (g) | 1.4 | 2.1 | 0.4 | 0.5 | 0.0 | 0.4 | 0.0 | 0.5 | 0.3 | 0.9 | 6.6 | 3.0 | 0.1 | 0.0 | 16 | 1 |
| Aspartic acid (g) | 1.0 | 0.7 | 0.1 | 0.1 | n/a | 0.8 | n/a | n/a | 0.2 | 0.4 | n/a | 0.0 | 0.0 | n/a | 3 | 0 |
| Beta-sitosterol | n/a | n/a | n/a | n/a | 115.6 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 116 | 10 |
| Caffeine (mg) | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Calcium (mg) | 42.1 | 351.8 | 8.9 | 8.5 | 0.0 | 4.6 | 0.5 | 91.3 | 9.6 | 20.4 | 677.5 | 0.7 | 19.6 | 1.1 | 1,237 | 103 |
| Calories | 307.0 | 100.9 | 84.4 | 89.7 | 247.5 | 34.3 | 12.1 | 418.0 | 248.0 | 204.0 | 4.7 | 0.0 | 4.8 | 3.1 | 1,758 | 147 |
| Calories (kj) | 1,284.7 | 418.2 | 355.2 | 375.8 | 1,035.7 | 142.6 | 50.6 | 1,749.0 | 1,037.8 | 854.4 | 19.6 | 0.0 | 20.3 | 12.9 | 7,357 | 613 |
| Campesterol | n/a | n/a | n/a | n/a | 67.5 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 67 | 6 |
| Carbohydrates (g) | 54.8 | 13.7 | 21.4 | 24.1 | 0.0 | 0.5 | 0.5 | 107.9 | 53.5 | 43.2 | 2.2 | 0.0 | 1.6 | 0.3 | 324 | 27 |
| Cholesterol (mg) | 0.0 | 4.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 5 | 0 |
| Copper (mg) | 0.3 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Cystine (g) | 0.4 | 0.1 | 0.0 | 0.0 | n/a | 0.2 | n/a | n/a | 0.1 | 0.2 | n/a | 0.0 | 0.0 | n/a | 1 | 0 |
| Dietary Fiber (g) | 8.2 | 0.0 | 3.6 | 2.3 | 0.0 | 0.0 | 0.0 | 0.0 | 1.2 | 6.4 | 0.0 | 0.0 | 1.0 | 0.1 | 23 | 2 |
| Folate (mcg) | 25.9 | 14.8 | 8.9 | 6.4 | 0.0 | 2.6 | 0.0 | 1.1 | 127.4 | 26.4 | 0.0 | 0.0 | 0.1 | 0.4 | 214 | 18 |
| Folate, DFE (mcg) | 25.9 | 14.8 | 8.9 | 6.4 | 0.0 | 2.6 | 0.0 | 1.1 | 193.2 | 26.4 | 0.0 | 0.0 | 0.1 | 0.4 | 280 | 23 |
| Folate, food (mcg) | 25.9 | 14.8 | 8.9 | 6.4 | 0.0 | 2.6 | 0.0 | 1.1 | 32.2 | 26.4 | 0.0 | 0.0 | 0.1 | 0.4 | 119 | 10 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 94.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 95 | 8 |
| Fructose (g) | 0.0 | n/a | 7.4 | 12.6 | n/a | 0.0 | n/a | 1.2 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 21 | 2 |
| Galactose (g) | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Glucose (dextrose) (g) | 0.0 | n/a | 7.2 | 4.9 | n/a | 0.2 | n/a | 1.5 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 14 | 1 |
| Glutamic acid (g) | 2.3 | 2.0 | 0.1 | 0.0 | n/a | 1.0 | n/a | n/a | 1.9 | 2.6 | n/a | 0.0 | 0.0 | n/a | 10 | 1 |
| Glycine (g) | 0.5 | 0.2 | 0.0 | 0.0 | n/a | 0.3 | n/a | n/a | 0.2 | 0.3 | n/a | 0.0 | 0.0 | n/a | 2 | 0 |
| Histidine (g) | 0.2 | 0.3 | 0.0 | 0.0 | n/a | 0.2 | n/a | n/a | 0.1 | 0.2 | n/a | 0.0 | 0.0 | n/a | 1 | 0 |
| Hydroxyproline | 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 | n/a | 0 | 0 |
| Iron (mg) | 3.4 | 0.1 | 0.4 | 0.5 | 0.0 | 0.1 | 0.0 | 0.8 | 5.0 | 2.2 | 1.0 | 0.0 | 0.2 | 0.0 | 14 | 1 |
| Isoleucine (g) | 0.4 | 0.6 | 0.0 | 0.0 | n/a | 0.4 | n/a | n/a | 0.2 | 0.3 | n/a | 0.0 | 0.0 | n/a | 2 | 0 |
| Lactose (g) | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Leucine (g) | 0.8 | 1.0 | 0.1 | 0.0 | n/a | 0.7 | n/a | n/a | 0.4 | 0.5 | n/a | 0.0 | 0.0 | n/a | 3 | 0 |
| Lysine (g) | 0.5 | 0.8 | 0.0 | 0.0 | n/a | 0.5 | n/a | n/a | 0.2 | 0.2 | n/a | 0.0 | 0.0 | n/a | 2 | 0 |
| Magnesium (mg) | 111.8 | 39.4 | 8.9 | 6.4 | 0.0 | 7.3 | 0.5 | 9.9 | 11.0 | 82.2 | 3.6 | 0.0 | 1.2 | 1.1 | 283 | 24 |
| Maltose (g) | 0.0 | n/a | 0.0 | 0.1 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Manganese (mg) | 2.9 | 0.0 | 0.5 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.4 | 2.4 | 0.0 | 0.0 | 0.3 | 0.0 | 7 | 1 |
| Methionine (g) | 0.2 | 0.2 | 0.0 | 0.0 | n/a | 0.3 | n/a | n/a | 0.1 | 0.1 | n/a | 0.0 | 0.0 | n/a | 1 | 0 |
| Monounsaturated Fat (g) | 1.6 | 0.2 | 0.1 | 0.0 | 17.7 | 0.0 | 0.0 | 0.0 | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 20 | 2 |
| Niacin (mg) | 0.9 | 0.2 | 0.6 | 0.2 | 0.0 | 0.1 | 0.0 | 0.1 | 4.7 | 3.0 | 0.0 | 0.0 | 0.0 | 0.0 | 10 | 1 |
| Pantothenic acid (mg) | 0.9 | 0.9 | 0.2 | 0.1 | 0.0 | 0.1 | 0.0 | 0.1 | 0.3 | 0.4 | 0.0 | 0.0 | 0.0 | n/a | 3 | 0 |
| Phenylalanine (g) | 0.5 | 0.5 | 0.0 | 0.0 | n/a | 0.5 | n/a | n/a | 0.3 | 0.4 | n/a | 0.0 | 0.0 | n/a | 2 | 0 |
| Phosphorus (mg) | 332.1 | 275.5 | 17.8 | 10.7 | 0.0 | 9.9 | 0.3 | 4.4 | 58.2 | 214.2 | 912.5 | 0.0 | 1.3 | 1.2 | 1,838 | 153 |
| Phytosterols | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.5 | 0.4 | 1 | 0 |
| Polyunsaturated Fat (g) | 1.9 | 0.0 | 0.2 | 0.0 | 7.9 | 0.0 | 0.0 | 0.0 | 0.3 | 0.7 | 0.0 | 0.0 | 0.0 | 0.0 | 11 | 1 |
| Potassium (mg) | 293.2 | 447.7 | 114.0 | 158.0 | 0.0 | 107.6 | 6.2 | 146.3 | 71.9 | 217.8 | 0.5 | 0.2 | 8.4 | 2.1 | 1,574 | 131 |
| Proline (g) | 0.4 | 0.9 | 0.0 | 0.0 | n/a | 0.3 | n/a | n/a | 0.6 | 1.2 | n/a | 0.0 | 0.0 | n/a | 4 | 0 |
| Protein (g) | 10.7 | 9.7 | 1.1 | 0.4 | 0.0 | 7.2 | 0.0 | 0.1 | 5.6 | 7.9 | 0.0 | 0.0 | 0.1 | 0.0 | 43 | 4 |
| Retinol (mcg) | 0.0 | 150.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 150 | 13 |
| Riboflavin (mg) | 0.1 | 0.5 | 0.1 | 0.1 | 0.0 | 0.3 | 0.0 | 0.0 | 0.3 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Saturated Fat (g) | 0.9 | 0.4 | 0.0 | 0.0 | 2.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.3 | 0.0 | 0.0 | 0.0 | 0.2 | 4 | 0 |
| Selenium (mcg) | 23.4 | 5.9 | 0.1 | 0.6 | 0.0 | 13.2 | 0.0 | 1.3 | 3.4 | 37.1 | 0.0 | 0.0 | 0.1 | 0.0 | 85 | 7 |
| Serine (g) | 0.6 | 0.5 | 0.0 | 0.0 | n/a | 0.5 | n/a | n/a | 0.3 | 0.4 | n/a | 0.0 | 0.0 | n/a | 2 | 0 |
| Sodium (mg) | 4.9 | 145.1 | 1.5 | 4.3 | 0.0 | 109.6 | 0.4 | 30.8 | 1.4 | 1.2 | 726.2 | 1,162.7 | 0.2 | 0.1 | 2,188 | 182 |
| Starch (g) | 46.9 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 34.7 | n/a | n/a | n/a | n/a | 82 | 7 |
| Stigmasterol | n/a | n/a | n/a | n/a | 0.8 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Sucrose (g) | 0.8 | n/a | 0.2 | 2.4 | n/a | 0.0 | n/a | 104.0 | n/a | 0.2 | n/a | n/a | 0.0 | n/a | 108 | 9 |
| Sugar (g) | 0.8 | n/a | 14.7 | 20.0 | 0.0 | 0.5 | 0.5 | 106.7 | 0.2 | 0.2 | 0.0 | 0.0 | 0.0 | 0.2 | 144 | 12 |
| Theobromine (mg) | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.4 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.6 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 2 | 0 |
| Threonine (g) | 0.3 | 0.4 | 0.0 | 0.0 | n/a | 0.3 | n/a | n/a | 0.2 | 0.2 | n/a | 0.0 | 0.0 | n/a | 1 | 0 |
| Tocopherol, alpha (mg) | 0.3 | n/a | 0.8 | 0.3 | 4.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 7 | 1 |
| Tocopherol, beta (mg) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.1 | n/a | n/a | 0.0 | 0.0 | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | n/a | 0.0 | 0.0 | 0.3 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0 | 0 |
| Tocopherol, gamma (mg) | 0.1 | n/a | 0.5 | 0.0 | 7.7 | n/a | n/a | n/a | 0.1 | 1.1 | n/a | n/a | 0.2 | 0.0 | 10 | 1 |
| Total Fat (g) | 5.3 | 0.6 | 0.5 | 0.2 | 28.0 | 0.1 | 0.0 | 0.0 | 0.6 | 1.5 | 0.0 | 0.0 | 0.0 | 0.2 | 37 | 3 |
| Trans-monoenoic Fat | n/a | n/a | n/a | n/a | 0.0 | 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 | n/a | 0.1 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Tryptophan (g) | 0.1 | 0.1 | 0.0 | 0.0 | n/a | 0.1 | n/a | n/a | 0.1 | 0.1 | n/a | 0.0 | 0.0 | n/a | 1 | 0 |
| Tyrosine (g) | 0.3 | 0.5 | 0.0 | 0.0 | n/a | 0.3 | n/a | n/a | 0.2 | 0.2 | n/a | 0.0 | 0.0 | n/a | 1 | 0 |
| Valine (g) | 0.6 | 0.7 | 0.0 | 0.0 | n/a | 0.5 | n/a | n/a | 0.2 | 0.3 | n/a | 0.0 | 0.0 | n/a | 2 | 0 |
| Vitamin A, IU (IU) | 0.0 | 499.4 | 79.9 | 61.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 5.4 | 0.0 | 0.0 | 5.8 | 0.6 | 653 | 54 |
| Vitamin A, RAE (mcg) | 0.0 | 150.1 | 4.4 | 2.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | 157 | 13 |
| Vitamin B-12 (mcg) | 0.0 | 1.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Vitamin B-6 (mg) | 0.1 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Vitamin C (mg) | 0.0 | 2.7 | 14.4 | 45.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 62 | 5 |
| Vitamin D (IU) | 0.0 | 98.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 98 | 8 |
| Water (g) | 8.8 | 219.8 | 124.6 | 188.3 | 0.0 | 57.8 | 2.2 | 1.5 | 8.6 | 6.4 | 0.4 | 0.0 | 0.2 | 0.0 | 619 | 52 |
| Zinc (mg) | 2.9 | 1.1 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 1.6 | 0.0 | 0.0 | 0.0 | 0.0 | 6 | 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.
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