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.
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1 1/2 cups (180g) whole wheat flour |
1 cup (62g) natural bran |
1/2 cup (56g) ground flax seeds |
1 1/2 teaspoons (7g) baking powder |
1 teaspoon (5g) baking soda |
1/2 teaspoon (2g) vanilla |
1/4 teaspoon (0g) ground ginger |
1/4 teaspoon (1g) ground cloves |
1 pinch (0g) nutmeg |
2 (66g) egg whites |
1 1/4 cups (305g) milk |
1/2 cup (58g) pumpkin puree |
1/4 cup (85g) honey |
3 tablespoons (41g) brown sugar |
Total | 1 serving | |
| Alanine (g) | 0.9 | 0.3 | 0.5 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.5 | 0.3 | 0.0 | 0.0 | n/a | 3 | 0 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.7 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Arginine (g) | 1.2 | 0.4 | 1.1 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.4 | 0.4 | 0.0 | 0.0 | n/a | 3 | 0 |
| Ash (g) | 2.8 | 3.5 | 2.1 | 5.0 | 1.7 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 2.2 | 0.5 | 0.2 | 0.2 | 19 | 2 |
| Aspartic acid (g) | 1.3 | 0.5 | 1.1 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.8 | 0.8 | 0.1 | 0.0 | n/a | 5 | 0 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Calcium (mg) | 61.2 | 241.2 | 142.8 | 508.1 | 0.0 | 0.2 | 0.5 | 3.6 | 0.2 | 4.6 | 363.0 | 12.2 | 5.1 | 34.4 | 1,377 | 115 |
| Calories | 612.0 | 161.2 | 299.0 | 3.5 | 0.0 | 6.0 | 1.5 | 1.8 | 0.6 | 34.3 | 195.2 | 15.1 | 257.6 | 157.3 | 1,745 | 145 |
| Calories (kj) | 2,563.2 | 674.6 | 1,251.0 | 14.7 | 0.0 | 25.3 | 6.3 | 7.5 | 2.6 | 142.6 | 817.4 | 63.2 | 1,078.0 | 658.3 | 7,305 | 609 |
| Carbohydrates (g) | 129.5 | 46.0 | 16.2 | 1.7 | 0.0 | 0.3 | 0.3 | 0.3 | 0.1 | 0.5 | 14.2 | 3.8 | 69.8 | 40.6 | 323 | 27 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 42.7 | 0.0 | 0.0 | 0.0 | 43 | 4 |
| Copper (mg) | 0.7 | 0.6 | 0.7 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 2 | 0 |
| Cystine (g) | 0.5 | 0.1 | 0.2 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.2 | 0.1 | 0.0 | 0.0 | n/a | 1 | 0 |
| Dietary Fiber (g) | 19.3 | 18.2 | 15.3 | 0.0 | 0.0 | 0.0 | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | 0.3 | 0.2 | 0.0 | 53 | 4 |
| Folate (mcg) | 79.2 | 812.2 | 48.7 | 0.0 | 0.0 | 0.0 | 0.1 | 0.5 | 0.1 | 2.6 | 15.3 | 9.3 | 1.7 | 0.4 | 970 | 81 |
| Folate, DFE (mcg) | 79.2 | 1,362.8 | 48.7 | 0.0 | 0.0 | 0.0 | 0.1 | 0.5 | 0.1 | 2.6 | 15.3 | 9.3 | 1.7 | 0.4 | 1,521 | 127 |
| Folate, food (mcg) | 79.2 | 25.4 | 48.7 | 0.0 | 0.0 | 0.0 | 0.1 | 0.5 | 0.1 | 2.6 | 15.3 | 9.3 | 1.7 | 0.4 | 183 | 15 |
| Folic acid (mcg) | 0.0 | 786.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 787 | 66 |
| Fructose (g) | 0.1 | 0.2 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 34.7 | 0.5 | 36 | 3 |
| Galactose | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 2.6 | 0.0 | 3 | 0 |
| Glucose (dextrose) (g) | 0.0 | 0.7 | 0.2 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.2 | n/a | n/a | 30.3 | 0.6 | 32 | 3 |
| Glutamic acid (g) | 7.8 | 1.4 | 2.3 | n/a | n/a | n/a | 0.0 | n/a | n/a | 1.0 | 2.1 | 0.1 | 0.0 | n/a | 15 | 1 |
| Glycine (g) | 1.0 | 0.4 | 0.7 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.3 | 0.2 | 0.0 | 0.0 | n/a | 3 | 0 |
| Histidine (g) | 0.6 | 0.2 | 0.3 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.2 | 0.3 | 0.0 | 0.0 | n/a | 2 | 0 |
| Hydroxyproline | n/a | n/a | 0.1 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Iron (mg) | 6.5 | 10.9 | 3.2 | 0.8 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 0.2 | 0.5 | 0.4 | 0.3 | 23 | 2 |
| Isoleucine (g) | 0.8 | 0.2 | 0.5 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.4 | 0.6 | 0.0 | 0.0 | n/a | 3 | 0 |
| Lactose | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Leucine (g) | 1.6 | 0.4 | 0.7 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.7 | 1.0 | 0.0 | 0.0 | n/a | 4 | 0 |
| Lysine (g) | 0.6 | 0.2 | 0.5 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.5 | 0.8 | 0.0 | 0.0 | n/a | 3 | 0 |
| Magnesium (mg) | 246.6 | 224.4 | 219.5 | 2.7 | 0.0 | 0.3 | 1.0 | 1.5 | 0.2 | 7.3 | 39.7 | 7.0 | 1.7 | 3.7 | 755 | 63 |
| Maltose | n/a | 0.7 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 1.2 | 0.0 | 2 | 0 |
| Manganese (mg) | 7.3 | 4.6 | 1.4 | 0.0 | 0.0 | 0.0 | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 14 | 1 |
| Methionine (g) | 0.4 | 0.1 | 0.2 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.3 | 0.3 | 0.0 | 0.0 | n/a | 1 | 0 |
| Monounsaturated Fat (g) | 0.5 | 0.4 | 4.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 3.2 | 0.0 | 0.0 | 0.0 | 8 | 1 |
| Niacin (mg) | 8.9 | 9.2 | 1.7 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.3 | 0.3 | 0.1 | 0.0 | 21 | 2 |
| Pantothenic acid (mg) | 1.1 | 0.7 | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.1 | 1.0 | 0.2 | 0.1 | 0.1 | 4 | 0 |
| Phenylalanine (g) | 1.2 | 0.3 | 0.5 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.5 | 0.5 | 0.0 | 0.0 | n/a | 3 | 0 |
| Phosphorus (mg) | 642.6 | 713.0 | 359.5 | 684.3 | 0.0 | 0.1 | 0.8 | 0.6 | 0.3 | 9.9 | 283.7 | 25.5 | 3.4 | 1.7 | 2,725 | 227 |
| Phytosterols | n/a | n/a | n/a | n/a | n/a | n/a | 0.4 | 1.4 | 0.1 | n/a | 0.0 | 7.0 | n/a | n/a | 9 | 1 |
| Polyunsaturated Fat (g) | 2.1 | 1.3 | 16.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 0.0 | 0.0 | 0.0 | 20 | 2 |
| Potassium (mg) | 653.4 | 632.4 | 455.3 | 0.3 | 0.0 | 3.1 | 5.9 | 6.1 | 0.4 | 107.6 | 460.6 | 197.2 | 44.1 | 55.1 | 2,621 | 218 |
| Proline (g) | 3.7 | 0.5 | 0.5 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.3 | 1.0 | 0.0 | 0.1 | n/a | 6 | 0 |
| Protein (g) | 23.8 | 8.1 | 10.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 7.2 | 10.0 | 0.6 | 0.3 | 0.0 | 60 | 5 |
| Retinol (mcg) | 0.0 | 325.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 94.6 | 0.0 | 0.0 | 0.0 | 420 | 35 |
| Riboflavin (mg) | 0.3 | 1.7 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.5 | 0.1 | 0.0 | 0.0 | 3 | 0 |
| Saturated Fat (g) | 0.8 | 0.4 | 2.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 6.9 | 0.0 | 0.0 | 0.0 | 10 | 1 |
| Selenium (mcg) | 111.2 | 5.8 | 14.2 | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | 13.2 | 6.1 | 0.2 | 0.7 | 0.5 | 152 | 13 |
| Serine (g) | 1.1 | 0.3 | 0.5 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.5 | 0.5 | 0.0 | 0.0 | n/a | 3 | 0 |
| Sodium (mg) | 3.6 | 161.2 | 16.8 | 544.6 | 1,258.6 | 0.2 | 0.1 | 1.3 | 0.0 | 109.6 | 149.5 | 0.6 | 3.4 | 11.6 | 2,261 | 188 |
| Starch (g) | 104.0 | 13.5 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 118 | 10 |
| Sucrose (g) | 0.6 | 8.2 | 0.6 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.8 | 39.1 | 49 | 4 |
| Sugar (g) | 0.7 | 9.7 | 0.9 | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | 0.5 | n/a | 0.8 | 69.6 | 40.2 | 123 | 10 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.9 | 1.4 | 0.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 3 | 0 |
| Threonine (g) | 0.7 | 0.2 | 0.4 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.3 | 0.5 | 0.0 | 0.0 | n/a | 2 | 0 |
| Tocopherol, alpha (mg) | 1.3 | 0.8 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.6 | 0.0 | 0.0 | 3 | 0 |
| Tocopherol, beta (mg) | 0.4 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | n/a | 0.2 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, gamma (mg) | 3.4 | n/a | 11.2 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 15 | 1 |
| Total Fat (g) | 4.5 | 3.0 | 23.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 11.2 | 0.1 | 0.0 | 0.0 | 43 | 4 |
| Trans-monoenoic Fat | n/a | 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 | 0 | 0 |
| TransFatty acids | n/a | 0.0 | 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 |
| Tryptophan (g) | 0.3 | 0.1 | 0.2 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.1 | 0.1 | 0.0 | 0.0 | n/a | 1 | 0 |
| Tyrosine (g) | 0.5 | 0.1 | 0.3 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.3 | 0.5 | 0.0 | 0.0 | n/a | 2 | 0 |
| Valine (g) | 1.0 | 0.3 | 0.6 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.5 | 0.7 | 0.0 | 0.0 | n/a | 3 | 0 |
| Vitamin A, IU (IU) | 16.2 | 1,083.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 2.9 | 0.1 | 0.0 | 420.9 | 4,282.7 | 0.0 | 0.0 | 5,806 | 484 |
| Vitamin A, RAE (mcg) | 0.0 | 325.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 100.7 | 214.0 | 0.0 | 0.0 | 640 | 53 |
| Vitamin B-12 (mcg) | 0.0 | 11.7 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 1.1 | 0.0 | 0.0 | 0.0 | 13 | 1 |
| Vitamin B-6 (mg) | 0.7 | 7.4 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 9 | 1 |
| Vitamin C (mg) | 0.0 | 12.4 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 0.0 | 0.0 | 4.6 | 5.2 | 0.4 | 0.0 | 23 | 2 |
| Vitamin D (IU) | 0.0 | 80.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 80 | 7 |
| Water (g) | 19.3 | 1.3 | 3.9 | 0.3 | 0.0 | 1.1 | 0.0 | 0.0 | 0.0 | 57.8 | 267.5 | 53.1 | 14.5 | 0.6 | 419 | 35 |
| Zinc (mg) | 4.7 | 7.7 | 2.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.2 | 0.2 | 0.2 | 0.0 | 16 | 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.