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) old fashioned oats |
1 tablespoon (10g) flax seeds |
2 1/2 tablespoons (35g) brown sugar |
1/2 teaspoon (1g) cinnamon |
1/4 teaspoon (1g) allspice |
1/8 teaspoon (0g) nutmeg |
1/2 teaspoon (1g) lemon zest |
1/4 teaspoon (2g) salt |
1/2 teaspoon (2g) vanilla |
2 teaspoons (9g) butter |
3/4 cup (87g) pumpkin puree |
3/4 cup (183g) milk |
1/4 cup (27g) pecans |
2 teaspoons (9g) butter |
1 tablespoon (14g) brown sugar |
Total | 1 serving | |
Alanine (g) | 0.5 | 0.1 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.2 | 0.1 | 0.0 | n/a | 1 | 0 |
Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.7 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
Arginine (g) | 0.7 | 0.2 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.2 | 0.3 | 0.0 | n/a | 1 | 0 |
Ash (g) | 1.4 | 0.4 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 1.5 | 0.0 | 0.2 | 0.7 | 1.3 | 0.4 | 0.2 | 0.1 | 6 | 2 |
Aspartic acid (g) | 1.0 | 0.2 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.1 | 0.5 | 0.3 | 0.0 | n/a | 2 | 1 |
Beta-sitosterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.4 | n/a | n/a | 24.3 | 0.4 | n/a | 25 | 6 |
Caffeine (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 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Calcium (mg) | 42.1 | 26.3 | 28.6 | 13.1 | 3.3 | 0.5 | 1.3 | 0.4 | 0.2 | 2.2 | 18.3 | 217.8 | 19.1 | 2.2 | 11.5 | 387 | 97 |
Calories | 307.0 | 55.0 | 131.1 | 3.2 | 1.3 | 1.5 | 0.5 | 0.0 | 6.0 | 67.2 | 22.6 | 117.1 | 188.3 | 67.2 | 52.4 | 1,021 | 255 |
Calories (kj) | 1,284.7 | 230.1 | 548.6 | 13.5 | 5.5 | 6.4 | 2.0 | 0.0 | 25.3 | 281.1 | 94.8 | 490.4 | 787.3 | 281.1 | 219.4 | 4,270 | 1,068 |
Campesterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 1.4 | 0.0 | n/a | 1 | 0 |
Carbohydrates (g) | 54.8 | 3.0 | 33.8 | 1.1 | 0.4 | 0.1 | 0.2 | 0.0 | 0.3 | 0.0 | 5.7 | 8.5 | 3.8 | 0.0 | 13.5 | 125 | 31 |
Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 20.1 | 0.0 | 25.6 | 0.0 | 20.1 | 0.0 | 66 | 16 |
Copper (mg) | 0.3 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.3 | 0.0 | 0.0 | 1 | 0 |
Cystine (g) | 0.4 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 1 | 0 |
Dietary Fiber (g) | 8.2 | 2.8 | 0.0 | 0.7 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.4 | 0.0 | 2.6 | 0.0 | 0.0 | 15 | 4 |
Folate (mcg) | 25.9 | 9.0 | 0.3 | 0.1 | 0.2 | 0.2 | 0.1 | 0.0 | 0.0 | 0.3 | 13.9 | 9.2 | 6.0 | 0.3 | 0.1 | 66 | 16 |
Folate, DFE (mcg) | 25.9 | 9.0 | 0.3 | 0.1 | 0.2 | 0.2 | 0.1 | 0.0 | 0.0 | 0.3 | 13.9 | 9.2 | 6.0 | 0.3 | 0.1 | 66 | 16 |
Folate, food (mcg) | 25.9 | 9.0 | 0.3 | 0.1 | 0.2 | 0.2 | 0.1 | 0.0 | 0.0 | 0.3 | 13.9 | 9.2 | 6.0 | 0.3 | 0.1 | 66 | 16 |
Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 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 | 0.4 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.2 | 1 | 0 |
Galactose (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0 | 0 |
Glucose (dextrose) (g) | 0.0 | 0.0 | 0.5 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.2 | 1 | 0 |
Glutamic acid (g) | 2.3 | 0.4 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.2 | 1.3 | 0.5 | 0.0 | n/a | 5 | 1 |
Glycine (g) | 0.5 | 0.1 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | n/a | 1 | 0 |
Histidine (g) | 0.2 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.2 | 0.1 | 0.0 | n/a | 1 | 0 |
Hydroxyproline | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
Iron (mg) | 3.4 | 0.6 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.7 | 0.1 | 0.7 | 0.0 | 0.1 | 6 | 2 |
Isoleucine (g) | 0.4 | 0.1 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.4 | 0.1 | 0.0 | n/a | 1 | 0 |
Lactose (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0 | 0 |
Leucine (g) | 0.8 | 0.1 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.6 | 0.2 | 0.0 | n/a | 2 | 0 |
Lysine (g) | 0.5 | 0.1 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.5 | 0.1 | 0.0 | n/a | 1 | 0 |
Magnesium (mg) | 111.8 | 40.4 | 3.1 | 0.8 | 0.7 | 0.5 | 0.2 | 0.0 | 0.3 | 0.2 | 10.4 | 23.8 | 33.0 | 0.2 | 1.2 | 226 | 57 |
Maltose (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0 | 0 |
Manganese (mg) | 2.9 | 0.3 | 0.0 | 0.2 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 1.2 | 0.0 | 0.0 | 5 | 1 |
Methionine (g) | 0.2 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | n/a | 0 | 0 |
Monounsaturated Fat (g) | 1.6 | 0.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2.0 | 0.0 | 1.9 | 11.1 | 2.0 | 0.0 | 19 | 5 |
Niacin (mg) | 0.9 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.5 | 0.2 | 0.3 | 0.0 | 0.0 | 2 | 1 |
Pantothenic acid (mg) | 0.9 | 0.1 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.6 | 0.2 | 0.0 | 0.0 | 2 | 1 |
Phenylalanine (g) | 0.5 | 0.1 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.3 | 0.1 | 0.0 | n/a | 1 | 0 |
Phosphorus (mg) | 332.1 | 66.1 | 1.4 | 0.8 | 0.6 | 0.6 | 0.1 | 0.0 | 0.1 | 2.2 | 38.3 | 170.2 | 75.5 | 2.2 | 0.6 | 691 | 173 |
Phytosterols | n/a | n/a | n/a | 0.3 | 0.3 | 0.2 | 0.4 | 0.0 | n/a | n/a | 10.4 | 0.0 | 27.8 | n/a | n/a | 39 | 10 |
Polyunsaturated Fat (g) | 1.9 | 3.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | 0.2 | 5.9 | 0.3 | 0.0 | 12 | 3 |
Potassium (mg) | 293.2 | 83.7 | 45.9 | 5.6 | 5.2 | 1.0 | 1.6 | 0.1 | 3.1 | 2.2 | 295.8 | 276.3 | 111.7 | 2.2 | 18.4 | 1,146 | 287 |
Proline (g) | 0.4 | 0.1 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.6 | 0.1 | 0.0 | n/a | 1 | 0 |
Protein (g) | 10.7 | 1.9 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.9 | 6.0 | 2.5 | 0.1 | 0.0 | 22 | 6 |
Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 62.9 | 0.0 | 56.7 | 0.0 | 62.9 | 0.0 | 183 | 46 |
Riboflavin (mg) | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.3 | 0.0 | 0.0 | 0.0 | 1 | 0 |
Saturated Fat (g) | 0.9 | 0.4 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 4.8 | 0.0 | 4.2 | 1.7 | 4.8 | 0.0 | 17 | 4 |
Selenium (mcg) | 23.4 | 2.6 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.3 | 3.7 | 1.0 | 0.1 | 0.2 | 32 | 8 |
Serine (g) | 0.6 | 0.1 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.3 | 0.1 | 0.0 | n/a | 1 | 0 |
Sodium (mg) | 4.9 | 3.1 | 9.7 | 0.1 | 0.4 | 0.0 | 0.1 | 581.4 | 0.2 | 66.9 | 0.9 | 89.7 | 0.0 | 66.9 | 3.9 | 828 | 207 |
Starch (g) | 46.9 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.1 | n/a | n/a | 47 | 12 |
Stigmasterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.8 | 0.0 | n/a | 1 | 0 |
Sucrose (g) | 0.8 | 0.1 | 32.6 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1.1 | n/a | 13.0 | 48 | 12 |
Sugar (g) | 0.8 | 0.2 | 33.5 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | 0.3 | 0.0 | 1.2 | n/a | 1.1 | 0.0 | 13.4 | 51 | 13 |
Theobromine (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 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Thiamin (mg) | 0.4 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.2 | 0.0 | 0.0 | 1 | 0 |
Threonine (g) | 0.3 | 0.1 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.3 | 0.1 | 0.0 | n/a | 1 | 0 |
Tocopherol, alpha (mg) | 0.3 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.9 | n/a | 0.4 | 0.2 | 0.0 | 2 | 1 |
Tocopherol, beta (mg) | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.1 | 0.0 | n/a | 0 | 0 |
Tocopherol, delta (mg) | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.1 | 0.0 | n/a | 0 | 0 |
Tocopherol, gamma (mg) | 0.1 | 2.1 | n/a | 0.1 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 6.7 | 0.0 | n/a | 9 | 2 |
Total Fat (g) | 5.3 | 4.3 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 7.6 | 0.1 | 6.7 | 19.6 | 7.6 | 0.0 | 51 | 13 |
Trans-monoenoic Fat | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.3 | n/a | n/a | n/a | 0.3 | n/a | 1 | 0 |
TransFatty acids | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.3 | n/a | n/a | n/a | 0.3 | n/a | 1 | 0 |
Tryptophan (g) | 0.1 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0 | 0 |
Tyrosine (g) | 0.3 | 0.1 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.3 | 0.1 | 0.0 | n/a | 1 | 0 |
Valine (g) | 0.6 | 0.1 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.4 | 0.1 | 0.0 | n/a | 1 | 0 |
Vitamin A, IU (IU) | 0.0 | 0.0 | 0.0 | 3.9 | 2.7 | 0.3 | 0.5 | 0.0 | 0.0 | 234.2 | 6,424.1 | 252.5 | 15.3 | 234.2 | 0.0 | 7,168 | 1,792 |
Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.0 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 64.1 | 321.0 | 60.4 | 0.8 | 64.1 | 0.0 | 511 | 128 |
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 | 0.7 | 0.0 | 0.0 | 0.0 | 1 | 0 |
Vitamin B-6 (mg) | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0 | 0 |
Vitamin C (mg) | 0.0 | 0.1 | 0.0 | 0.0 | 0.2 | 0.0 | 1.3 | 0.0 | 0.0 | 0.0 | 7.8 | 2.7 | 0.3 | 0.0 | 0.0 | 12 | 3 |
Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 5.6 | 0.0 | n/a | 0.0 | 5.6 | 0.0 | 11 | 3 |
Water (g) | 8.8 | 0.7 | 0.5 | 0.1 | 0.0 | 0.0 | 0.8 | 0.0 | 1.1 | 1.5 | 79.7 | 160.5 | 1.0 | 1.5 | 0.2 | 256 | 64 |
Zinc (mg) | 2.9 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.7 | 1.2 | 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.