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 (234g) steel cut oats |
3 (99g) egg whites |
1 (50g) eggs |
1 1/2 teaspoons (6g) vanilla extract |
1 tablespoon (14g) vegetable oil |
1 teaspoon (5g) vegetable oil |
1 1/2 teaspoons (4g) ground cinnamon |
3/4 cup (165g) dark brown sugar |
1/4 teaspoon (2g) salt |
2/3 cup (143g) dried fruit |
1/4 cup (34g) nuts |
1/4 cup (16g) 100% bran |
Total | 1 serving | |
| Alanine (g) | 2.1 | 0.7 | 0.4 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.3 | 0.1 | 3 | 0 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | 2.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 2 | 0 |
| Arginine (g) | 2.8 | 0.6 | 0.4 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.8 | 0.1 | 5 | 0 |
| Ash (g) | 4.0 | 0.6 | 0.5 | 0.0 | 0.0 | 0.0 | 0.1 | 0.7 | 1.5 | 2.6 | 1.4 | 0.9 | 12 | 1 |
| Aspartic acid (g) | 3.4 | 1.2 | 0.7 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.7 | 0.1 | 6 | 1 |
| Caffeine | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0 | 0 |
| Calcium (mg) | 126.4 | 6.9 | 28.0 | 0.7 | 0.0 | 0.0 | 39.3 | 137.0 | 0.4 | 54.2 | 24.0 | 60.3 | 477 | 48 |
| Calories | 910.3 | 51.5 | 71.5 | 18.1 | 120.2 | 39.8 | 9.7 | 627.0 | 0.0 | 346.7 | 203.4 | 40.3 | 2,438 | 244 |
| Calories (kj) | 3,809.5 | 213.8 | 299.5 | 75.9 | 503.1 | 166.5 | 40.6 | 2,623.5 | 0.0 | 1,450.9 | 851.1 | 168.6 | 10,203 | 1,020 |
| Carbohydrates (g) | 155.1 | 0.7 | 0.4 | 0.8 | 0.0 | 0.0 | 3.2 | 161.8 | 0.0 | 91.4 | 8.7 | 11.5 | 434 | 43 |
| Cholesterol (mg) | 0.0 | 0.0 | 186.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 186 | 19 |
| Copper (mg) | 1.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.5 | 0.4 | 0.2 | 3 | 0 |
| Cystine (g) | 1.0 | 0.3 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.1 | 0.0 | 2 | 0 |
| Dietary Fiber (g) | 24.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2.1 | 0.0 | 0.0 | 11.1 | 3.1 | 4.5 | 46 | 5 |
| Folate (mcg) | 131.0 | 4.0 | 23.5 | 0.0 | 0.0 | 0.0 | 0.2 | 1.7 | 0.0 | 5.7 | 17.1 | 203.1 | 386 | 39 |
| Folate, DFE (mcg) | 131.0 | 4.0 | 23.5 | 0.0 | 0.0 | 0.0 | 0.2 | 1.7 | 0.0 | 5.7 | 17.1 | 340.7 | 524 | 52 |
| Folate, food (mcg) | 131.0 | 4.0 | 23.5 | 0.0 | 0.0 | 0.0 | 0.2 | 1.7 | 0.0 | 5.7 | 17.1 | 6.4 | 190 | 19 |
| 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 | 196.7 | 197 | 20 |
| Fructose | n/a | 0.1 | 0.0 | n/a | n/a | n/a | 0.0 | 1.8 | n/a | n/a | n/a | 0.1 | 2 | 0 |
| Galactose | n/a | 0.1 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Glucose (dextrose) | n/a | 0.3 | 0.2 | n/a | n/a | n/a | 0.0 | 2.2 | n/a | n/a | n/a | 0.2 | 3 | 0 |
| Glutamic acid (g) | 8.7 | 1.5 | 0.8 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 1.5 | 0.3 | 13 | 1 |
| Glycine (g) | 2.0 | 0.4 | 0.2 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.4 | 0.1 | 3 | 0 |
| Histidine (g) | 0.9 | 0.3 | 0.2 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.2 | 0.0 | 2 | 0 |
| Hydroxyproline | 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 |
| Iron (mg) | 11.0 | 0.1 | 0.9 | 0.0 | 0.0 | 0.0 | 0.3 | 1.2 | 0.0 | 3.9 | 1.3 | 2.7 | 21 | 2 |
| Isoleucine (g) | 1.6 | 0.7 | 0.3 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.3 | 0.1 | 3 | 0 |
| Lactose | n/a | 0.1 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Leucine (g) | 3.0 | 1.0 | 0.5 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.5 | 0.1 | 5 | 1 |
| Lysine (g) | 1.6 | 0.8 | 0.5 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.2 | 0.1 | 3 | 0 |
| Magnesium (mg) | 414.2 | 10.9 | 6.0 | 0.8 | 0.0 | 0.0 | 2.4 | 14.9 | 0.0 | 55.6 | 77.1 | 56.1 | 638 | 64 |
| Maltose | n/a | 0.1 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.2 | 0 | 0 |
| Manganese (mg) | 11.5 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.7 | 0.1 | 0.0 | 0.3 | 0.7 | 1.1 | 14 | 1 |
| Methionine (g) | 0.7 | 0.4 | 0.2 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.1 | 0.0 | 1 | 0 |
| Monounsaturated Fat (g) | 5.1 | 0.0 | 1.8 | 0.0 | 3.8 | 1.2 | 0.0 | 0.0 | 0.0 | 0.3 | 10.8 | 0.1 | 23 | 2 |
| Niacin (mg) | 2.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.2 | 0.0 | 2.7 | 1.6 | 2.3 | 9 | 1 |
| Pantothenic acid (mg) | 3.2 | 0.2 | 0.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.6 | 0.4 | 0.2 | 6 | 1 |
| Phenylalanine (g) | 2.1 | 0.7 | 0.3 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.3 | 0.1 | 4 | 0 |
| Phosphorus (mg) | 1,223.8 | 14.9 | 99.0 | 0.4 | 0.0 | 0.0 | 2.5 | 6.6 | 0.0 | 109.9 | 149.0 | 178.3 | 1,784 | 178 |
| Phytosterols | n/a | n/a | n/a | n/a | 131.6 | 43.6 | 1.0 | n/a | 0.0 | n/a | n/a | n/a | 176 | 18 |
| Polyunsaturated Fat (g) | 5.9 | 0.0 | 1.0 | 0.0 | 7.4 | 2.5 | 0.0 | 0.0 | 0.0 | 0.2 | 3.7 | 0.3 | 21 | 2 |
| Potassium (mg) | 1,003.9 | 161.4 | 69.0 | 9.3 | 0.0 | 0.0 | 16.9 | 219.5 | 0.1 | 1,135.6 | 204.5 | 158.1 | 2,978 | 298 |
| Proline (g) | 2.2 | 0.4 | 0.3 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.3 | 0.1 | 3 | 0 |
| Protein (g) | 39.5 | 10.8 | 6.3 | 0.0 | 0.0 | 0.0 | 0.2 | 0.2 | 0.0 | 3.5 | 5.9 | 2.0 | 68 | 7 |
| Retinol (mcg) | 0.0 | 0.0 | 80.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 81.4 | 161 | 16 |
| Riboflavin (mg) | 0.3 | 0.4 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.1 | 0.4 | 2 | 0 |
| Saturated Fat (g) | 2.8 | 0.0 | 1.6 | 0.0 | 1.8 | 0.6 | 0.0 | 0.0 | 0.0 | 0.1 | 2.4 | 0.1 | 9 | 1 |
| Selenium | n/a | 19.8 | 15.4 | 0.0 | 0.0 | 0.0 | 0.1 | 2.0 | 0.0 | n/a | 2.6 | 1.5 | 41 | 4 |
| Serine (g) | 1.8 | 0.8 | 0.5 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.3 | 0.1 | 3 | 0 |
| Sodium (mg) | 4.7 | 164.3 | 71.0 | 0.6 | 0.0 | 0.0 | 0.4 | 46.2 | 581.4 | 25.7 | 229.1 | 40.3 | 1,164 | 116 |
| Starch | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 3.4 | 3 | 0 |
| Sucrose | n/a | 0.1 | 0.0 | n/a | n/a | n/a | 0.0 | 156.0 | n/a | n/a | n/a | 2.0 | 158 | 16 |
| Sugar | n/a | 0.7 | 0.2 | 0.8 | 0.0 | 0.0 | 0.1 | 160.1 | 0.0 | n/a | 1.6 | 2.4 | 166 | 17 |
| Theobromine | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0 | 0 |
| Thiamin (mg) | 1.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.4 | 2 | 0 |
| Threonine (g) | 1.3 | 0.4 | 0.3 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.2 | 0.1 | 2 | 0 |
| Tocopherol, alpha | n/a | 0.0 | 0.5 | 0.0 | 1.9 | 0.6 | 0.1 | 0.0 | 0.0 | n/a | 3.7 | 0.2 | 7 | 1 |
| Tocopherol, beta | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, delta | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, gamma | n/a | n/a | 0.3 | n/a | n/a | n/a | 0.4 | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Total Fat (g) | 16.1 | 0.2 | 4.8 | 0.0 | 13.6 | 4.5 | 0.0 | 0.0 | 0.0 | 0.7 | 17.6 | 0.8 | 58 | 6 |
| Trans-monoenoic Fat | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| TransFatty acids | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Tryptophan (g) | 0.5 | 0.1 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.1 | 0.0 | 1 | 0 |
| Tyrosine (g) | 1.3 | 0.5 | 0.2 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.2 | 0.0 | 2 | 0 |
| Valine (g) | 2.2 | 0.8 | 0.4 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.3 | 0.1 | 4 | 0 |
| Vitamin A, IU (IU) | 0.0 | 0.0 | 270.0 | 0.0 | 0.0 | 0.0 | 11.6 | 0.0 | 0.0 | 3,483.9 | 1.7 | 270.8 | 4,038 | 404 |
| Vitamin A, RAE (mcg) | 0.0 | 0.0 | 80.0 | 0.0 | 0.0 | 0.0 | 0.6 | 0.0 | 0.0 | 174.1 | 0.0 | 81.4 | 336 | 34 |
| Vitamin B-12 (mcg) | 0.0 | 0.1 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2.9 | 3 | 0 |
| Vitamin B-6 (mg) | 0.3 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.2 | 0.1 | 1.9 | 3 | 0 |
| Vitamin C (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 5.4 | 0.1 | 3.1 | 9 | 1 |
| Vitamin D (IU) | 0.0 | 0.0 | 41.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 20.0 | 61 | 6 |
| Water (g) | 19.2 | 86.7 | 38.1 | 3.3 | 0.0 | 0.0 | 0.4 | 2.2 | 0.0 | 44.5 | 0.6 | 0.3 | 195 | 20 |
| Zinc (mg) | 9.3 | 0.0 | 0.6 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.7 | 1.3 | 1.9 | 14 | 1 |
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