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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1/2 cup (122g) unsweetened applesauce |
2 (100g) eggs |
2 (66g) egg whites |
1 cup (0g) unsweetened almond milk |
1/4 teaspoon (1g) vanilla extract |
1/2 teaspoon (2g) apple cider vinegar |
3 tablespoons (63g) honey |
1 cup (81g) old fashioned oats |
1 cup (0g) whole grain oat flour |
2 tablespoons (21g) flax seeds |
1/2 teaspoon (2g) baking powder |
1/2 teaspoon (2g) baking soda |
1/2 teaspoon (3g) salt |
3/4 teaspoon (2g) cinnamon |
1/4 teaspoon (1g) allspice |
3/4 cup (82g) pecans |
1 (182g) granny smith apples |
Total | 1 serving | |
| Alanine (g) | 0.0 | 0.7 | 0.5 | n/a | n/a | 0.0 | 0.0 | 0.5 | n/a | 0.2 | n/a | n/a | 0.0 | 0.0 | n/a | 0.3 | 0.0 | 2 | 0 |
| Alcohol | n/a | 0.0 | 0.0 | n/a | 0.4 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Arginine (g) | 0.0 | 0.8 | 0.4 | n/a | n/a | 0.0 | 0.0 | 0.7 | n/a | 0.4 | n/a | n/a | 0.0 | 0.0 | n/a | 1.0 | 0.0 | 3 | 0 |
| Ash (g) | 0.3 | 1.1 | 0.4 | n/a | 0.0 | 0.0 | 0.1 | 1.4 | n/a | 0.8 | 1.7 | 0.8 | 3.0 | 0.1 | 0.0 | 1.2 | 0.3 | 11 | 1 |
| Aspartic acid (g) | 0.0 | 1.3 | 0.8 | n/a | n/a | 0.0 | 0.0 | 1.0 | n/a | 0.4 | n/a | n/a | 0.0 | 0.0 | n/a | 0.8 | 0.1 | 4 | 0 |
| Beta-sitosterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 72.8 | n/a | 73 | 5 |
| Caffeine | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Calcium (mg) | 4.9 | 56.0 | 4.6 | n/a | 0.1 | 0.2 | 3.8 | 42.1 | n/a | 52.5 | 169.4 | 0.0 | 0.7 | 19.6 | 3.3 | 57.2 | 10.9 | 425 | 30 |
| Calories | 51.2 | 143.0 | 34.3 | n/a | 3.0 | 0.5 | 191.5 | 307.0 | n/a | 110.0 | 1.2 | 0.0 | 0.0 | 4.8 | 1.3 | 564.9 | 94.6 | 1,507 | 108 |
| Calories (kj) | 214.7 | 599.0 | 142.6 | n/a | 12.7 | 2.2 | 801.4 | 1,284.7 | n/a | 460.2 | 4.9 | 0.0 | 0.0 | 20.3 | 5.5 | 2,361.8 | 396.8 | 6,307 | 450 |
| Campesterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 4.1 | n/a | 4 | 0 |
| Carbohydrates (g) | 13.7 | 0.7 | 0.5 | n/a | 0.1 | 0.0 | 51.9 | 54.8 | n/a | 5.9 | 0.6 | 0.0 | 0.0 | 1.6 | 0.4 | 11.3 | 25.1 | 167 | 12 |
| Cholesterol (mg) | 0.0 | 372.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 372 | 27 |
| Copper (mg) | 0.0 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.3 | n/a | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.0 | 0.0 | 2 | 0 |
| Cystine (g) | 0.0 | 0.3 | 0.2 | n/a | n/a | 0.0 | 0.0 | 0.4 | n/a | 0.1 | n/a | n/a | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 1 | 0 |
| Dietary Fiber (g) | 1.3 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 8.2 | n/a | 5.6 | 0.0 | 0.0 | 0.0 | 1.0 | 0.1 | 7.8 | 4.4 | 29 | 2 |
| Folate (mcg) | 3.7 | 47.0 | 2.6 | n/a | 0.0 | 0.0 | 1.3 | 25.9 | n/a | 17.9 | 0.0 | 0.0 | 0.0 | 0.1 | 0.2 | 18.0 | 5.5 | 122 | 9 |
| Folate, DFE (mcg) | 3.7 | 47.0 | 2.6 | n/a | 0.0 | 0.0 | 1.3 | 25.9 | n/a | 17.9 | 0.0 | 0.0 | 0.0 | 0.1 | 0.2 | 18.0 | 5.5 | 122 | 9 |
| Folate, food (mcg) | 3.7 | 47.0 | 2.6 | n/a | 0.0 | 0.0 | 1.3 | 25.9 | n/a | 17.9 | 0.0 | 0.0 | 0.0 | 0.1 | 0.2 | 18.0 | 5.5 | 122 | 9 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Fructose (g) | 7.2 | 0.0 | 0.0 | n/a | n/a | 0.0 | 25.8 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 10.7 | 44 | 3 |
| Galactose (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 2.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 2 | 0 |
| Glucose (dextrose) (g) | 2.8 | 0.4 | 0.2 | n/a | n/a | 0.0 | 22.5 | 0.0 | n/a | 0.1 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 4.4 | 30 | 2 |
| Glutamic acid (g) | 0.0 | 1.7 | 1.0 | n/a | n/a | 0.0 | 0.0 | 2.3 | n/a | 0.8 | n/a | n/a | 0.0 | 0.0 | n/a | 1.5 | 0.0 | 7 | 1 |
| Glycine (g) | 0.0 | 0.4 | 0.3 | n/a | n/a | 0.0 | 0.0 | 0.5 | n/a | 0.3 | n/a | n/a | 0.0 | 0.0 | n/a | 0.4 | 0.0 | 2 | 0 |
| Histidine (g) | 0.0 | 0.3 | 0.2 | n/a | n/a | 0.0 | 0.0 | 0.2 | n/a | 0.1 | n/a | n/a | 0.0 | 0.0 | n/a | 0.2 | 0.0 | 1 | 0 |
| Hydroxyproline | 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 | n/a | n/a | n/a | 0 | 0 |
| Iron (mg) | 0.3 | 1.8 | 0.1 | n/a | 0.0 | 0.0 | 0.3 | 3.4 | n/a | 1.2 | 0.3 | 0.0 | 0.0 | 0.2 | 0.0 | 2.1 | 0.2 | 10 | 1 |
| Isoleucine (g) | 0.0 | 0.7 | 0.4 | n/a | n/a | 0.0 | 0.0 | 0.4 | n/a | 0.2 | n/a | n/a | 0.0 | 0.0 | n/a | 0.3 | 0.0 | 2 | 0 |
| Lactose (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0 | 0 |
| Leucine (g) | 0.0 | 1.1 | 0.7 | n/a | n/a | 0.0 | 0.0 | 0.8 | n/a | 0.3 | n/a | n/a | 0.0 | 0.0 | n/a | 0.5 | 0.0 | 3 | 0 |
| Lysine (g) | 0.0 | 0.9 | 0.5 | n/a | n/a | 0.0 | 0.0 | 0.5 | n/a | 0.2 | n/a | n/a | 0.0 | 0.0 | n/a | 0.2 | 0.0 | 2 | 0 |
| Magnesium (mg) | 3.7 | 12.0 | 7.3 | n/a | 0.1 | 0.1 | 1.3 | 111.8 | n/a | 80.8 | 0.9 | 0.0 | 0.0 | 1.2 | 0.7 | 98.9 | 9.1 | 328 | 23 |
| Maltose (g) | 0.1 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.9 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 1 | 0 |
| Manganese (mg) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 2.9 | n/a | 0.5 | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | 3.7 | 0.1 | 8 | 1 |
| Methionine (g) | 0.0 | 0.4 | 0.3 | n/a | n/a | 0.0 | 0.0 | 0.2 | n/a | 0.1 | n/a | n/a | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 1 | 0 |
| Monounsaturated Fat (g) | 0.0 | 3.7 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 1.6 | n/a | 1.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 33.4 | 0.0 | 40 | 3 |
| Niacin (mg) | 0.1 | 0.1 | 0.1 | n/a | 0.0 | 0.0 | 0.1 | 0.9 | n/a | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.0 | 0.2 | 3 | 0 |
| Pantothenic acid (mg) | 0.1 | 1.5 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.9 | n/a | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.7 | 0.1 | 4 | 0 |
| Phenylalanine (g) | 0.0 | 0.7 | 0.5 | n/a | n/a | 0.0 | 0.0 | 0.5 | n/a | 0.2 | n/a | n/a | 0.0 | 0.0 | n/a | 0.3 | 0.0 | 2 | 0 |
| Phosphorus (mg) | 6.1 | 198.0 | 9.9 | n/a | 0.1 | 0.2 | 2.5 | 332.1 | n/a | 132.3 | 228.1 | 0.0 | 0.0 | 1.3 | 0.6 | 226.4 | 20.0 | 1,158 | 83 |
| Phytosterols | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.5 | 0.3 | 83.4 | 21.8 | 106 | 8 |
| Polyunsaturated Fat (g) | 0.0 | 1.9 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 1.9 | n/a | 5.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 17.7 | 0.1 | 27 | 2 |
| Potassium (mg) | 90.3 | 138.0 | 107.6 | n/a | 1.6 | 1.8 | 32.8 | 293.2 | n/a | 167.5 | 0.1 | 0.0 | 0.2 | 8.4 | 5.2 | 335.2 | 194.7 | 1,377 | 98 |
| Proline (g) | 0.0 | 0.5 | 0.3 | n/a | n/a | 0.0 | 0.1 | 0.4 | n/a | 0.2 | n/a | n/a | 0.0 | 0.0 | n/a | 0.3 | 0.0 | 2 | 0 |
| Protein (g) | 0.2 | 12.6 | 7.2 | n/a | 0.0 | 0.0 | 0.2 | 10.7 | n/a | 3.8 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 7.5 | 0.5 | 43 | 3 |
| Retinol (mcg) | 0.0 | 160.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 160 | 11 |
| Riboflavin (mg) | 0.0 | 0.5 | 0.3 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 1 | 0 |
| Saturated Fat (g) | 0.0 | 3.1 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.9 | n/a | 0.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 5.1 | 0.1 | 10 | 1 |
| Selenium (mcg) | 0.4 | 30.7 | 13.2 | n/a | 0.0 | 0.0 | 0.5 | 23.4 | n/a | 5.2 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 3.1 | 0.0 | 77 | 5 |
| Serine (g) | 0.0 | 1.0 | 0.5 | n/a | n/a | 0.0 | 0.0 | 0.6 | n/a | 0.2 | n/a | n/a | 0.0 | 0.0 | n/a | 0.4 | 0.0 | 3 | 0 |
| Sodium (mg) | 2.4 | 142.0 | 109.6 | n/a | 0.1 | 0.1 | 2.5 | 4.9 | n/a | 6.2 | 181.5 | 629.3 | 1,162.7 | 0.2 | 0.4 | 0.0 | 1.8 | 2,244 | 160 |
| Starch (g) | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 46.9 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.4 | 0.1 | 47 | 3 |
| Stigmasterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 2.5 | n/a | 2 | 0 |
| Sucrose (g) | 1.4 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.6 | 0.8 | n/a | 0.2 | n/a | n/a | n/a | 0.0 | n/a | 3.2 | 3.8 | 10 | 1 |
| Sugar (g) | 11.5 | 0.4 | 0.5 | n/a | 0.1 | 0.0 | 51.7 | 0.8 | n/a | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 3.2 | 18.9 | 87 | 6 |
| Theobromine | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.4 | n/a | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.5 | 0.0 | 1 | 0 |
| Threonine (g) | 0.0 | 0.6 | 0.3 | n/a | n/a | 0.0 | 0.0 | 0.3 | n/a | 0.2 | n/a | n/a | 0.0 | 0.0 | n/a | 0.3 | 0.0 | 2 | 0 |
| Tocopherol, alpha (mg) | 0.2 | 1.1 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.3 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 1.1 | 0.3 | 3 | 0 |
| Tocopherol, beta (mg) | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.3 | 0.0 | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | 0.1 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.1 | n/a | n/a | n/a | 0.0 | n/a | 0.4 | 0.0 | 1 | 0 |
| Tocopherol, gamma (mg) | 0.0 | 0.5 | n/a | n/a | n/a | n/a | n/a | 0.1 | n/a | 4.1 | n/a | n/a | n/a | 0.2 | n/a | 20.0 | 0.0 | 25 | 2 |
| Total Fat (g) | 0.1 | 9.5 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 5.3 | n/a | 8.7 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 58.8 | 0.3 | 83 | 6 |
| Trans-monoenoic Fat | 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 | n/a | n/a | n/a | 0 | 0 |
| TransFatty acids | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Tryptophan (g) | 0.0 | 0.2 | 0.1 | n/a | n/a | 0.0 | 0.0 | 0.1 | n/a | 0.1 | n/a | n/a | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 1 | 0 |
| Tyrosine (g) | 0.0 | 0.5 | 0.3 | n/a | n/a | 0.0 | 0.0 | 0.3 | n/a | 0.1 | n/a | n/a | 0.0 | 0.0 | n/a | 0.2 | 0.0 | 1 | 0 |
| Valine (g) | 0.0 | 0.9 | 0.5 | n/a | n/a | 0.0 | 0.0 | 0.6 | n/a | 0.2 | n/a | n/a | 0.0 | 0.0 | n/a | 0.3 | 0.0 | 3 | 0 |
| Vitamin A, IU (IU) | 35.4 | 540.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 5.8 | 2.7 | 45.8 | 98.3 | 728 | 52 |
| Vitamin A, RAE (mcg) | 1.2 | 160.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.1 | 2.5 | 5.5 | 170 | 12 |
| Vitamin B-12 (mcg) | 0.0 | 0.9 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Vitamin B-6 (mg) | 0.0 | 0.2 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.1 | 1 | 0 |
| Vitamin C (mg) | 25.9 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.3 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.2 | 0.9 | 8.4 | 36 | 3 |
| Vitamin D (IU) | 0.0 | 82.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 82 | 6 |
| Water (g) | 107.6 | 76.2 | 57.8 | n/a | 0.6 | 2.3 | 10.8 | 8.8 | n/a | 1.4 | 0.1 | 0.0 | 0.0 | 0.2 | 0.0 | 2.9 | 155.7 | 424 | 30 |
| Zinc (mg) | 0.0 | 1.3 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 2.9 | n/a | 0.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 3.7 | 0.1 | 9 | 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.