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 (237g) water |
2 tablespoons (21g) buckwheat groats |
2 tablespoons (25g) millet |
3 tablespoons (15g) rolled oats |
1/2 cup (63g) red apples |
1/4 cup (35g) almonds |
1/4 cup (36g) raisins |
1/4 teaspoon (1g) ground cinnamon |
1/8 teaspoon (0g) ground cardamom |
1/8 teaspoon (1g) salt |
2 teaspoons (7g) flax seeds |
1 to taste (0g) milk |
1 to taste (63g) honey |
Total | 1 serving | |
Alanine | n/a | 0.0 | 0.2 | 0.1 | 0.0 | 0.3 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | n/a | n/a | 1 | 1 |
Alcohol (g) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
Arginine | n/a | 0.1 | 0.1 | 0.1 | 0.0 | 0.8 | 0.1 | 0.0 | n/a | 0.0 | 0.1 | n/a | n/a | 1 | 1 |
Ash (g) | 0.2 | 0.1 | 0.8 | 0.3 | 0.1 | 1.1 | 0.7 | 0.0 | 0.0 | 0.7 | 0.3 | n/a | n/a | 4 | 4 |
Aspartic acid | n/a | 0.1 | 0.2 | 0.2 | 0.0 | 0.9 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | n/a | n/a | 2 | 2 |
Beta-sitosterol | n/a | n/a | n/a | n/a | n/a | 40.7 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 41 | 41 |
Caffeine (mg) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
Calcium (mg) | 7.1 | 1.4 | 2.0 | 7.9 | 3.8 | 92.1 | 18.1 | 6.5 | 1.0 | 0.2 | 17.5 | n/a | n/a | 158 | 158 |
Calories | 0.0 | 18.9 | 94.5 | 57.6 | 32.5 | 205.3 | 108.4 | 1.6 | 0.8 | 0.0 | 36.7 | n/a | n/a | 556 | 556 |
Calories (kj) | 0.0 | 79.3 | 395.5 | 240.9 | 136.3 | 859.1 | 453.9 | 6.8 | 3.3 | 0.0 | 153.4 | n/a | n/a | 2,328 | 2,328 |
Campesterol | n/a | n/a | n/a | n/a | n/a | 1.4 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1 | 1 |
Carbohydrates (g) | 0.0 | 4.1 | 18.2 | 10.3 | 8.6 | 7.3 | 28.7 | 0.5 | 0.2 | 0.0 | 2.0 | n/a | n/a | 80 | 80 |
Cholesterol (mg) | 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 |
Copper (mg) | 0.0 | 0.0 | 0.2 | 0.1 | 0.0 | 0.4 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | n/a | 1 | 1 |
Cystine | n/a | 0.0 | 0.1 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
Dietary Fiber (g) | 0.0 | 0.6 | 2.1 | 1.5 | 1.5 | 3.8 | 1.3 | 0.3 | 0.1 | 0.0 | 1.9 | n/a | n/a | 13 | 13 |
Folate (mcg) | 0.0 | 2.9 | 21.3 | 4.9 | 1.9 | 18.3 | 1.8 | 0.0 | n/a | 0.0 | 6.0 | n/a | n/a | 57 | 57 |
Folate, DFE (mcg) | 0.0 | 2.9 | 21.3 | 4.9 | 1.9 | 18.3 | 1.8 | 0.0 | n/a | 0.0 | 6.0 | n/a | n/a | 57 | 57 |
Folate, food (mcg) | 0.0 | 2.9 | 21.3 | 4.9 | 1.9 | 18.3 | 1.8 | 0.0 | n/a | 0.0 | 6.0 | n/a | n/a | 57 | 57 |
Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
Fructose | n/a | 0.0 | n/a | 0.0 | 3.7 | 0.0 | 10.8 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 14 | 14 |
Galactose | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
Glucose (dextrose) | n/a | 0.0 | n/a | 0.0 | 1.5 | 0.0 | 10.1 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 12 | 12 |
Glutamic acid | n/a | 0.1 | 0.6 | 0.4 | 0.0 | 1.8 | 0.1 | 0.0 | n/a | 0.0 | 0.3 | n/a | n/a | 3 | 3 |
Glycine | n/a | 0.1 | 0.1 | 0.1 | 0.0 | 0.5 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | n/a | n/a | 1 | 1 |
Histidine | n/a | 0.0 | 0.1 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
Hydroxyproline | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
Iron (mg) | 0.0 | 0.2 | 0.8 | 0.6 | 0.1 | 1.3 | 0.7 | 0.1 | 0.0 | 0.0 | 0.4 | n/a | n/a | 4 | 4 |
Isoleucine | n/a | 0.0 | 0.1 | 0.1 | 0.0 | 0.2 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | n/a | n/a | 1 | 1 |
Lactose | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
Leucine | n/a | 0.0 | 0.4 | 0.1 | 0.0 | 0.5 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | n/a | n/a | 1 | 1 |
Lysine | n/a | 0.0 | 0.1 | 0.1 | 0.0 | 0.2 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | n/a | n/a | 0 | 0 |
Magnesium (mg) | 2.4 | 10.5 | 28.5 | 21.0 | 3.1 | 96.9 | 11.6 | 0.4 | 0.6 | 0.0 | 26.9 | n/a | n/a | 202 | 202 |
Maltose | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
Manganese (mg) | 0.0 | 0.1 | 0.4 | 0.6 | 0.0 | 0.8 | 0.1 | 0.1 | 0.1 | 0.0 | 0.2 | n/a | n/a | 2 | 2 |
Methionine | n/a | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
Monounsaturated Fat (g) | 0.0 | 0.0 | 0.2 | 0.3 | 0.0 | 11.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.5 | n/a | n/a | 12 | 12 |
Niacin (mg) | 0.0 | 0.2 | 1.2 | 0.2 | 0.1 | 1.2 | 0.3 | 0.0 | 0.0 | 0.0 | 0.2 | n/a | n/a | 3 | 3 |
Pantothenic acid (mg) | 0.0 | 0.1 | 0.2 | 0.2 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | n/a | n/a | 1 | 1 |
Phenylalanine | n/a | 0.0 | 0.1 | 0.1 | 0.0 | 0.4 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | n/a | n/a | 1 | 1 |
Phosphorus (mg) | 0.0 | 14.4 | 71.3 | 62.3 | 6.9 | 162.2 | 36.6 | 0.4 | 0.4 | 0.0 | 44.1 | n/a | n/a | 399 | 399 |
Phytosterols | n/a | n/a | n/a | n/a | 7.5 | 43.8 | n/a | 0.2 | 0.1 | 0.0 | n/a | n/a | n/a | 52 | 52 |
Polyunsaturated Fat (g) | 0.0 | 0.0 | 0.5 | 0.3 | 0.0 | 4.5 | 0.0 | 0.0 | 0.0 | 0.0 | 2.0 | n/a | n/a | 7 | 7 |
Potassium (mg) | 2.4 | 18.1 | 48.8 | 55.0 | 66.9 | 245.6 | 271.5 | 2.8 | 2.8 | 0.1 | 55.8 | n/a | n/a | 770 | 770 |
Proline | n/a | 0.0 | 0.2 | 0.1 | 0.0 | 0.3 | 0.1 | 0.0 | n/a | 0.0 | 0.1 | n/a | n/a | 1 | 1 |
Protein (g) | 0.0 | 0.7 | 2.8 | 2.0 | 0.2 | 7.3 | 1.1 | 0.0 | 0.0 | 0.0 | 1.3 | n/a | n/a | 15 | 15 |
Retinol (mcg) | 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 |
Riboflavin (mg) | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 1 | 1 |
Saturated Fat (g) | 0.0 | 0.0 | 0.2 | 0.2 | 0.0 | 1.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | n/a | n/a | 2 | 2 |
Selenium (mcg) | 0.0 | 0.5 | 0.7 | 4.4 | 0.0 | 0.8 | 0.2 | 0.0 | n/a | 0.0 | 1.7 | n/a | n/a | 8 | 8 |
Serine | n/a | 0.0 | 0.2 | 0.1 | 0.0 | 0.3 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | n/a | n/a | 1 | 1 |
Sodium (mg) | 7.1 | 0.8 | 1.3 | 0.9 | 0.6 | 117.0 | 4.0 | 0.1 | 0.0 | 290.7 | 2.1 | n/a | n/a | 425 | 425 |
Starch | n/a | n/a | n/a | 8.8 | 0.0 | 0.3 | 1.0 | n/a | n/a | n/a | n/a | n/a | n/a | 10 | 10 |
Stigmasterol | n/a | n/a | n/a | n/a | n/a | 1.4 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1 | 1 |
Sucrose | n/a | 0.1 | n/a | 0.2 | 1.3 | 1.6 | 0.2 | 0.0 | n/a | n/a | 0.1 | n/a | n/a | 3 | 3 |
Sugar (g) | 0.0 | 0.2 | n/a | 0.2 | 6.5 | 1.7 | 21.5 | 0.0 | n/a | 0.0 | 0.1 | n/a | n/a | 30 | 30 |
Theobromine (mg) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
Thiamin (mg) | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | n/a | 0 | 0 |
Threonine | n/a | 0.0 | 0.1 | 0.1 | 0.0 | 0.2 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | n/a | n/a | 0 | 0 |
Tocopherol, alpha (mg) | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 8.2 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 8 | 8 |
Tocopherol, beta | n/a | n/a | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
Tocopherol, delta | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
Tocopherol, gamma | n/a | n/a | n/a | 0.0 | 0.0 | 0.2 | 0.0 | 0.1 | n/a | n/a | 1.4 | n/a | n/a | 2 | 2 |
Total Fat (g) | 0.0 | 0.1 | 1.1 | 1.0 | 0.1 | 18.0 | 0.2 | 0.0 | 0.0 | 0.0 | 2.9 | n/a | n/a | 23 | 23 |
Trans-monoenoic Fat | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
TransFatty acids | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
Tryptophan | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
Tyrosine | n/a | 0.0 | 0.1 | 0.1 | 0.0 | 0.2 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
Valine | n/a | 0.0 | 0.1 | 0.1 | 0.0 | 0.3 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | n/a | n/a | 1 | 1 |
Vitamin A, IU (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 33.8 | 0.3 | 0.0 | 1.9 | 0.0 | 0.0 | 0.0 | n/a | n/a | 36 | 36 |
Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 1.9 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | 2 | 2 |
Vitamin B-12 (mcg) | 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 |
Vitamin B-6 (mg) | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
Vitamin C (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 2.9 | 0.0 | 0.8 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | n/a | 4 | 4 |
Vitamin D (IU) | 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 |
Water (g) | 236.8 | 15.6 | 2.2 | 1.6 | 53.5 | 0.9 | 5.6 | 0.1 | 0.0 | 0.0 | 0.5 | n/a | n/a | 317 | 317 |
Zinc (mg) | 0.0 | 0.1 | 0.4 | 0.6 | 0.0 | 1.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.3 | n/a | n/a | 3 | 3 |
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.
Return to Mixed Whole-Grain Breakfast (W/Gluten Free Option).