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 1/2 cups (0g) sourdough starter |
1 cup (125g) bread flour |
2 cups (240g) whole wheat flour |
2 tablespoons (14g) wheat germ |
1 teaspoon (6g) sea salt |
2 tablespoons (18g) poppy seeds |
2 tablespoons (18g) sesame seeds |
2 tablespoons (24g) amaranth |
1/4 cup (35g) sunflower seeds |
1/4 cup (32g) pumpkin seeds |
2 tablespoons (28g) butter |
2 tablespoons (31g) plain yogurt |
2 tablespoons (42g) honey |
1/4 cup (59g) water |
Total | 1 serving | |
Alanine | n/a | 0.4 | 1.2 | 0.2 | 0.0 | 0.1 | 0.2 | 0.2 | 0.4 | 0.5 | 0.0 | 0.0 | 0.0 | n/a | 3 | 0 |
Alcohol | n/a | 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 | 0 | 0 |
Arginine | n/a | 0.5 | 1.6 | 0.3 | 0.0 | 0.3 | 0.5 | 0.3 | 0.8 | 1.7 | 0.0 | 0.0 | 0.0 | n/a | 6 | 1 |
Ash | n/a | 0.6 | 3.8 | 0.6 | 6.0 | 1.1 | 0.8 | 0.7 | 1.1 | 1.5 | 0.6 | 0.2 | 0.1 | 0.1 | 17 | 1 |
Aspartic acid | n/a | 0.5 | 1.7 | 0.3 | 0.0 | 0.4 | 0.3 | 0.3 | 0.9 | 1.0 | 0.0 | 0.1 | 0.0 | n/a | 6 | 0 |
Beta-sitosterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1.1 | n/a | n/a | n/a | 1 | 0 |
Caffeine | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Calcium | n/a | 18.8 | 81.6 | 5.6 | 1.4 | 253.1 | 175.5 | 38.4 | 27.3 | 14.8 | 6.8 | 37.1 | 2.5 | 1.8 | 665 | 55 |
Calories | n/a | 455.0 | 816.0 | 51.8 | 0.0 | 92.4 | 103.1 | 89.5 | 204.4 | 180.3 | 203.6 | 18.7 | 127.7 | 0.0 | 2,342 | 195 |
Calories (kj) | n/a | 1,903.8 | 3,417.6 | 216.5 | 0.0 | 386.5 | 431.5 | 374.9 | 855.8 | 754.3 | 851.7 | 78.7 | 534.2 | 0.0 | 9,805 | 817 |
Campesterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
Carbohydrates | n/a | 95.4 | 172.7 | 7.4 | 0.0 | 5.0 | 4.2 | 15.7 | 7.0 | 3.5 | 0.0 | 1.4 | 34.6 | 0.0 | 347 | 29 |
Cholesterol | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 61.1 | 4.0 | 0.0 | 0.0 | 65 | 5 |
Copper | n/a | 0.2 | 1.0 | 0.1 | 0.0 | 0.3 | 0.7 | 0.1 | 0.6 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 4 | 0 |
Cystine | n/a | 0.3 | 0.7 | 0.1 | 0.0 | 0.1 | 0.1 | 0.0 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 1 | 0 |
Dietary Fiber | n/a | 3.4 | 25.7 | 1.9 | 0.0 | 3.4 | 2.1 | 1.6 | 3.0 | 1.9 | 0.0 | 0.0 | 0.1 | 0.0 | 43 | 4 |
Folate | n/a | 228.8 | 105.6 | 40.4 | 0.0 | 14.4 | 17.5 | 19.8 | 79.5 | 18.7 | 0.9 | 2.1 | 0.8 | 0.0 | 528 | 44 |
Folate, DFE | n/a | 363.8 | 105.6 | 40.4 | 0.0 | 14.4 | 17.5 | 19.8 | 79.5 | 18.7 | 0.9 | 2.1 | 0.8 | 0.0 | 663 | 55 |
Folate, food | n/a | 36.3 | 105.6 | 40.4 | 0.0 | 14.4 | 17.5 | 19.8 | 79.5 | 18.7 | 0.9 | 2.1 | 0.8 | 0.0 | 336 | 28 |
Folic acid | n/a | 192.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 193 | 16 |
Fructose | n/a | n/a | 0.1 | n/a | n/a | 0.1 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 17.2 | n/a | 17 | 1 |
Galactose | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 1.3 | n/a | 1 | 0 |
Glucose (dextrose) | n/a | n/a | 0.0 | n/a | n/a | 0.1 | n/a | 0.1 | n/a | 0.0 | n/a | n/a | 15.0 | n/a | 15 | 1 |
Glutamic acid | n/a | 4.3 | 10.4 | 0.6 | 0.0 | 0.8 | 0.7 | 0.5 | 2.0 | 2.0 | 0.1 | 0.2 | 0.0 | n/a | 22 | 2 |
Glycine | n/a | 0.5 | 1.4 | 0.2 | 0.0 | 0.2 | 0.2 | 0.4 | 0.5 | 0.6 | 0.0 | 0.0 | 0.0 | n/a | 4 | 0 |
Histidine | n/a | 0.3 | 0.9 | 0.1 | 0.0 | 0.1 | 0.1 | 0.1 | 0.2 | 0.3 | 0.0 | 0.0 | 0.0 | n/a | 2 | 0 |
Hydroxyproline | 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 | 0 | 0 |
Iron | n/a | 5.8 | 8.6 | 0.9 | 0.0 | 1.7 | 2.6 | 1.8 | 1.8 | 2.8 | 0.0 | 0.0 | 0.2 | 0.0 | 26 | 2 |
Isoleucine | n/a | 0.4 | 1.1 | 0.1 | 0.0 | 0.1 | 0.1 | 0.1 | 0.4 | 0.4 | 0.0 | 0.1 | 0.0 | n/a | 3 | 0 |
Lactose | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
Leucine | n/a | 0.9 | 2.2 | 0.2 | 0.0 | 0.2 | 0.2 | 0.2 | 0.6 | 0.8 | 0.0 | 0.1 | 0.0 | n/a | 5 | 0 |
Lysine | n/a | 0.3 | 0.9 | 0.2 | 0.0 | 0.2 | 0.1 | 0.2 | 0.3 | 0.4 | 0.0 | 0.1 | 0.0 | n/a | 3 | 0 |
Magnesium | n/a | 27.5 | 328.8 | 34.4 | 0.1 | 61.1 | 63.2 | 59.8 | 113.8 | 190.9 | 0.6 | 3.7 | 0.8 | 0.6 | 885 | 74 |
Maltose | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.6 | n/a | 1 | 0 |
Manganese | n/a | 0.9 | 9.8 | 1.9 | 0.0 | 1.2 | 0.4 | 0.8 | 0.7 | 1.5 | 0.0 | 0.0 | 0.0 | 0.0 | 17 | 1 |
Methionine | n/a | 0.2 | 0.5 | 0.1 | 0.0 | 0.1 | 0.1 | 0.1 | 0.2 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | 1 | 0 |
Monounsaturated Fat | n/a | 0.1 | 0.7 | 0.2 | 0.0 | 1.1 | 3.4 | 0.4 | 6.5 | 5.2 | 6.0 | 0.3 | 0.0 | 0.0 | 24 | 2 |
Niacin | n/a | 7.4 | 11.9 | 1.0 | 0.0 | 0.2 | 0.8 | 0.2 | 2.9 | 1.6 | 0.0 | 0.0 | 0.1 | 0.0 | 26 | 2 |
Pantothenic acid | n/a | 0.5 | 1.4 | 0.3 | 0.0 | 0.1 | 0.0 | 0.4 | 0.4 | 0.2 | 0.0 | 0.1 | 0.0 | 0.0 | 4 | 0 |
Phenylalanine | n/a | 0.7 | 1.6 | 0.1 | 0.0 | 0.1 | 0.2 | 0.1 | 0.4 | 0.6 | 0.0 | 0.1 | 0.0 | n/a | 4 | 0 |
Phosphorus | n/a | 135.0 | 856.8 | 121.0 | 0.0 | 153.1 | 113.2 | 134.4 | 231.0 | 397.6 | 6.8 | 29.1 | 1.7 | 0.0 | 2,180 | 182 |
Phytosterols | n/a | n/a | n/a | n/a | 0.0 | 15.7 | 128.5 | 5.8 | 186.9 | n/a | n/a | n/a | n/a | n/a | 337 | 28 |
Polyunsaturated Fat | n/a | 0.5 | 2.8 | 0.9 | 0.0 | 5.0 | 3.9 | 0.7 | 8.1 | 6.8 | 0.9 | 0.0 | 0.0 | 0.0 | 30 | 2 |
Potassium | n/a | 133.8 | 871.2 | 128.2 | 0.5 | 126.5 | 84.2 | 122.6 | 225.8 | 260.9 | 6.8 | 47.5 | 21.8 | 0.6 | 2,030 | 169 |
Proline | n/a | 1.5 | 5.0 | 0.2 | 0.0 | 0.5 | 0.1 | 0.2 | 0.4 | 0.4 | 0.0 | 0.1 | 0.0 | n/a | 8 | 1 |
Protein | n/a | 12.9 | 31.7 | 3.3 | 0.0 | 3.2 | 3.2 | 3.3 | 7.3 | 9.7 | 0.2 | 1.1 | 0.1 | 0.0 | 76 | 6 |
Retinol | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 190.6 | 8.3 | 0.0 | 0.0 | 199 | 17 |
Riboflavin | n/a | 0.6 | 0.4 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
Saturated Fat | n/a | 0.2 | 1.0 | 0.2 | 0.0 | 0.8 | 1.3 | 0.4 | 1.6 | 2.8 | 14.6 | 0.6 | 0.0 | 0.0 | 23 | 2 |
Selenium | n/a | 42.4 | 148.3 | 11.4 | 0.0 | 2.4 | 6.2 | 4.5 | 18.6 | 3.0 | 0.3 | 0.7 | 0.3 | 0.0 | 238 | 20 |
Serine | n/a | 0.6 | 1.5 | 0.2 | 0.0 | 0.2 | 0.2 | 0.3 | 0.4 | 0.5 | 0.0 | 0.1 | 0.0 | n/a | 4 | 0 |
Sodium | n/a | 2.5 | 4.8 | 1.7 | 2,325.5 | 4.6 | 2.0 | 1.0 | 3.2 | 2.3 | 202.8 | 14.1 | 1.7 | 1.8 | 2,568 | 214 |
Starch | n/a | n/a | 138.6 | n/a | n/a | n/a | n/a | 13.8 | n/a | 0.5 | n/a | n/a | n/a | n/a | 153 | 13 |
Stigmasterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
Sucrose | n/a | n/a | 0.9 | n/a | n/a | 0.4 | n/a | 0.3 | 0.9 | 0.4 | n/a | n/a | 0.4 | n/a | 3 | 0 |
Sugar | n/a | 0.3 | 1.0 | n/a | 0.0 | 0.5 | 0.1 | 0.4 | 0.9 | 0.5 | 0.0 | 1.4 | 34.5 | 0.0 | 40 | 3 |
Theobromine | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Thiamin | n/a | 1.0 | 1.2 | 0.3 | 0.0 | 0.2 | 0.1 | 0.0 | 0.5 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 3 | 0 |
Threonine | n/a | 0.4 | 0.9 | 0.1 | 0.0 | 0.1 | 0.1 | 0.1 | 0.3 | 0.3 | 0.0 | 0.0 | 0.0 | n/a | 2 | 0 |
Tocopherol, alpha | n/a | 0.1 | 1.7 | n/a | 0.0 | 0.3 | 0.0 | 0.3 | 12.3 | 0.7 | 0.7 | 0.0 | 0.0 | 0.0 | 16 | 1 |
Tocopherol, beta | n/a | 0.1 | 0.6 | n/a | n/a | 1.5 | n/a | 0.2 | 0.4 | 0.0 | 0.0 | n/a | n/a | n/a | 3 | 0 |
Tocopherol, delta | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.2 | 0.0 | 0.1 | 0.0 | n/a | n/a | n/a | 0 | 0 |
Tocopherol, gamma | n/a | 0.5 | 4.6 | n/a | n/a | 1.6 | n/a | 0.0 | 0.1 | 11.3 | 0.0 | n/a | n/a | n/a | 18 | 2 |
Total Fat | n/a | 1.2 | 6.0 | 1.4 | 0.0 | 7.3 | 8.9 | 1.7 | 18.0 | 15.8 | 23.0 | 1.0 | 0.0 | 0.0 | 84 | 7 |
Trans-monoenoic Fat | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.8 | n/a | n/a | n/a | 1 | 0 |
TransFatty acids | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.9 | n/a | n/a | n/a | 1 | 0 |
Tryptophan | n/a | 0.2 | 0.4 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | 1 | 0 |
Tyrosine | n/a | 0.4 | 0.7 | 0.1 | 0.0 | 0.1 | 0.1 | 0.1 | 0.2 | 0.4 | 0.0 | 0.1 | 0.0 | n/a | 2 | 0 |
Valine | n/a | 0.5 | 1.4 | 0.2 | 0.0 | 0.2 | 0.2 | 0.2 | 0.5 | 0.5 | 0.0 | 0.1 | 0.0 | n/a | 4 | 0 |
Vitamin A, IU | n/a | 0.0 | 21.6 | 0.0 | 0.0 | 0.0 | 1.6 | 0.5 | 17.5 | 5.2 | 709.7 | 30.3 | 0.0 | 0.0 | 786 | 66 |
Vitamin A, RAE | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.1 | 0.3 | 194.3 | 8.3 | 0.0 | 0.0 | 204 | 17 |
Vitamin B-12 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0 | 0 |
Vitamin B-6 | n/a | 0.1 | 1.0 | 0.2 | 0.0 | 0.0 | 0.1 | 0.1 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2 | 0 |
Vitamin C | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 1.0 | 0.5 | 0.6 | 0.0 | 0.2 | 0.2 | 0.0 | 3 | 0 |
Vitamin D | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 17.0 | 0.6 | 0.0 | 0.0 | 18 | 1 |
Water | n/a | 14.9 | 25.8 | 1.6 | 0.0 | 1.0 | 0.8 | 2.7 | 1.7 | 1.7 | 4.5 | 26.9 | 7.2 | 59.2 | 148 | 12 |
Zinc | n/a | 0.9 | 6.2 | 1.8 | 0.0 | 1.4 | 1.4 | 0.7 | 1.8 | 2.5 | 0.0 | 0.2 | 0.1 | 0.0 | 17 | 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.