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.
1/2 cup (46g) sliced almonds |
1/2 cup (65g) pumpkin seeds |
1/2 cup (55g) pecans |
8 (57g) dates |
1/2 cup (58g) pumpkin puree |
1/2 cup (109g) coconut oil |
1/3 cup (31g) shredded coconut |
1/3 cup (113g) honey |
1 teaspoon (4g) vanilla |
2 tablespoons (16g) cinnamon |
1 tablespoon (7g) nutmeg |
1/8 teaspoon (0g) cloves |
1/8 teaspoon (0g) ginger |
Total | 1 serving | |
Alanine (g) | 0.5 | 1.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 2 | 0 |
Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.4 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
Arginine (g) | 1.1 | 3.5 | 0.6 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 6 | 1 |
Ash (g) | 1.4 | 3.1 | 0.8 | 0.9 | 0.5 | 0.0 | 0.4 | 0.2 | 0.0 | 0.6 | 0.2 | 0.0 | 0.0 | 8 | 2 |
Aspartic acid (g) | 1.3 | 1.9 | 0.5 | 0.1 | 0.1 | 0.0 | 0.1 | 0.0 | n/a | 0.1 | n/a | n/a | 0.0 | 4 | 1 |
Beta-sitosterol (mg) | 60.7 | n/a | 48.5 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 109 | 27 |
Caffeine (mg) | 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 |
Calcium (mg) | 121.4 | 29.7 | 38.2 | 22.2 | 12.2 | 0.0 | 4.6 | 6.8 | 0.5 | 156.3 | 12.9 | 1.8 | 0.3 | 407 | 102 |
Calories | 264.5 | 360.6 | 376.6 | 160.2 | 15.1 | 939.6 | 155.2 | 343.2 | 12.1 | 38.5 | 36.8 | 0.9 | 0.8 | 2,704 | 676 |
Calories (kj) | 1,107.7 | 1,508.7 | 1,574.5 | 669.1 | 63.2 | 3,931.6 | 649.1 | 1,435.9 | 50.6 | 161.5 | 153.7 | 3.7 | 3.2 | 11,313 | 2,828 |
Campesterol (mg) | 2.3 | n/a | 2.7 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 5 | 1 |
Carbohydrates (g) | 10.0 | 6.9 | 7.6 | 42.6 | 3.8 | 0.0 | 14.8 | 93.0 | 0.5 | 12.6 | 3.5 | 0.2 | 0.2 | 195 | 49 |
Cholesterol (mg) | 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 |
Copper (mg) | 0.5 | 0.9 | 0.7 | 0.1 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 2 | 1 |
Cystine (g) | 0.1 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0 | 0 |
Dietary Fiber (g) | 5.6 | 3.9 | 5.2 | 4.5 | 0.3 | 0.0 | 1.4 | 0.2 | 0.0 | 8.3 | 1.5 | 0.1 | 0.0 | 31 | 8 |
Folate (mcg) | 23.0 | 37.4 | 12.0 | 10.8 | 9.3 | 0.0 | 2.5 | 2.3 | 0.0 | 0.9 | 5.3 | 0.3 | 0.0 | 104 | 26 |
Folate, DFE (mcg) | 23.0 | 37.4 | 12.0 | 10.8 | 9.3 | 0.0 | 2.5 | 2.3 | 0.0 | 0.9 | 5.3 | 0.3 | 0.0 | 104 | 26 |
Folate, food (mcg) | 23.0 | 37.4 | 12.0 | 10.8 | 9.3 | 0.0 | 2.5 | 2.3 | 0.0 | 0.9 | 5.3 | 0.3 | 0.0 | 104 | 26 |
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 |
Fructose (g) | 0.0 | 0.1 | 0.0 | 11.1 | n/a | n/a | n/a | 46.2 | n/a | 0.2 | n/a | 0.0 | 0.0 | 58 | 14 |
Galactose (g) | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 3.5 | n/a | 0.0 | n/a | 0.0 | 0.0 | 4 | 1 |
Glucose (dextrose) (g) | 0.1 | 0.1 | 0.0 | 11.3 | n/a | n/a | n/a | 40.4 | n/a | 0.2 | n/a | 0.0 | 0.0 | 52 | 13 |
Glutamic acid (g) | 3.1 | 4.0 | 1.0 | 0.2 | 0.1 | 0.0 | 0.2 | 0.0 | n/a | 0.1 | n/a | n/a | 0.0 | 9 | 2 |
Glycine (g) | 0.7 | 1.2 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 2 | 1 |
Histidine (g) | 0.3 | 0.5 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 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 | 0.0 | 0 | 0 |
Iron (mg) | 1.7 | 5.7 | 1.4 | 0.6 | 0.5 | 0.0 | 0.6 | 0.5 | 0.0 | 1.3 | 0.2 | 0.0 | 0.0 | 13 | 3 |
Isoleucine (g) | 0.3 | 0.8 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 1 | 0 |
Lactose (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0 | 0 |
Leucine (g) | 0.7 | 1.6 | 0.3 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 3 | 1 |
Lysine (g) | 0.3 | 0.8 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 1 | 0 |
Magnesium (mg) | 123.3 | 381.8 | 65.9 | 24.4 | 7.0 | 0.0 | 15.5 | 2.3 | 0.5 | 9.4 | 12.8 | 0.7 | 0.5 | 644 | 161 |
Maltose (g) | 0.0 | 0.0 | 0.0 | 0.1 | n/a | n/a | n/a | 1.6 | n/a | 0.0 | n/a | 0.0 | 0.0 | 2 | 0 |
Manganese (mg) | 1.1 | 2.9 | 2.5 | 0.1 | 0.1 | 0.0 | 0.8 | 0.1 | 0.0 | 2.7 | 0.2 | 0.1 | 0.1 | 11 | 3 |
Methionine (g) | 0.1 | 0.4 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 1 | 0 |
Monounsaturated Fat (g) | 14.2 | 10.5 | 22.2 | 0.0 | 0.0 | 6.3 | 0.5 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 54 | 14 |
Niacin (mg) | 1.6 | 3.2 | 0.6 | 0.7 | 0.3 | 0.0 | 0.1 | 0.1 | 0.0 | 0.2 | 0.1 | 0.0 | 0.0 | 7 | 2 |
Pantothenic acid (mg) | 0.2 | 0.5 | 0.5 | 0.3 | 0.2 | 0.0 | 0.2 | 0.1 | 0.0 | 0.1 | n/a | n/a | 0.0 | 2 | 1 |
Phenylalanine (g) | 0.5 | 1.1 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 2 | 0 |
Phosphorus (mg) | 222.6 | 795.3 | 151.0 | 35.2 | 25.5 | 0.0 | 33.1 | 4.5 | 0.3 | 10.0 | 14.9 | 0.3 | 0.4 | 1,293 | 323 |
Phytosterols | n/a | n/a | 55.6 | n/a | 7.0 | 93.7 | n/a | n/a | n/a | 4.1 | 4.3 | 0.7 | 0.2 | 166 | 41 |
Polyunsaturated Fat (g) | 5.6 | 13.5 | 11.8 | 0.0 | 0.0 | 2.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 33 | 8 |
Potassium (mg) | 324.3 | 521.8 | 223.5 | 372.6 | 197.2 | 0.0 | 104.4 | 58.7 | 6.2 | 67.2 | 24.5 | 3.0 | 3.0 | 1,906 | 477 |
Proline (g) | 0.5 | 0.8 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.1 | n/a | n/a | 0.0 | 2 | 0 |
Protein (g) | 9.8 | 19.5 | 5.0 | 1.4 | 0.6 | 0.0 | 0.9 | 0.3 | 0.0 | 0.6 | 0.4 | 0.0 | 0.0 | 39 | 10 |
Retinol (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 |
Riboflavin (mg) | 0.5 | 0.1 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
Saturated Fat (g) | 1.7 | 5.6 | 3.4 | 0.0 | 0.0 | 94.3 | 9.7 | 0.0 | 0.0 | 0.1 | 1.8 | 0.0 | 0.0 | 117 | 29 |
Selenium (mcg) | 1.2 | 6.1 | 2.1 | 1.7 | 0.2 | 0.0 | 5.2 | 0.9 | 0.0 | 0.5 | 0.1 | 0.0 | 0.1 | 18 | 4 |
Serine (g) | 0.4 | 1.1 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 2 | 0 |
Sodium (mg) | 0.5 | 4.5 | 0.0 | 1.1 | 0.6 | 0.0 | 81.1 | 4.5 | 0.4 | 1.6 | 1.1 | 0.7 | 0.1 | 96 | 24 |
Starch (g) | 0.3 | 0.9 | 0.3 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 2 | 0 |
Stigmasterol (mg) | 1.8 | n/a | 1.6 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 3 | 1 |
Sucrose (g) | 1.7 | 0.7 | 2.1 | 13.5 | n/a | n/a | n/a | 1.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 19 | 5 |
Sugar (g) | 1.8 | 0.9 | 2.2 | 36.0 | 0.8 | 0.0 | 13.4 | 92.7 | 0.5 | 0.3 | 2.0 | 0.0 | 0.0 | 151 | 38 |
Theobromine (mg) | 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 |
Thiamin (mg) | 0.1 | 0.2 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
Threonine (g) | 0.3 | 0.6 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 1 | 0 |
Tocopherol, alpha (mg) | 12.1 | 1.4 | 0.8 | 0.0 | 0.6 | 0.1 | 0.1 | 0.0 | 0.0 | 0.4 | 0.0 | 0.0 | 0.0 | 15 | 4 |
Tocopherol, beta (mg) | 0.1 | 0.0 | 0.2 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
Tocopherol, delta (mg) | 0.0 | 0.3 | 0.3 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 1 | 0 |
Tocopherol, gamma (mg) | 0.3 | 22.6 | 13.3 | 0.0 | n/a | 0.2 | n/a | n/a | n/a | 1.6 | 0.0 | n/a | 0.0 | 38 | 10 |
Total Fat (g) | 22.7 | 31.6 | 39.2 | 0.2 | 0.1 | 109.0 | 11.0 | 0.0 | 0.0 | 0.2 | 2.5 | 0.1 | 0.0 | 217 | 54 |
Trans-monoenoic Fat (g) | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0 | 0 |
TransFatty acids (g) | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0 | 0 |
Tryptophan (g) | 0.1 | 0.4 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 1 | 0 |
Tyrosine (g) | 0.2 | 0.7 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 1 | 0 |
Valine (g) | 0.4 | 1.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 2 | 0 |
Vitamin A, IU (IU) | 0.5 | 10.3 | 30.5 | 5.7 | 4,282.7 | 0.0 | 0.0 | 0.0 | 0.0 | 46.0 | 7.1 | 1.5 | 0.1 | 4,384 | 1,096 |
Vitamin A, RAE (mcg) | 0.0 | 0.6 | 1.6 | 0.0 | 214.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2.3 | 0.4 | 0.1 | 0.0 | 219 | 55 |
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 | 0.0 | 0.0 | 0 | 0 |
Vitamin B-6 (mg) | 0.1 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
Vitamin C (mg) | 0.0 | 1.2 | 0.6 | 0.2 | 5.2 | 0.0 | 0.2 | 0.6 | 0.0 | 0.6 | 0.2 | 0.2 | 0.0 | 9 | 2 |
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 | 0.0 | 0.0 | 0 | 0 |
Water (g) | 2.2 | 3.4 | 1.9 | 11.7 | 53.1 | 0.0 | 3.9 | 19.3 | 2.2 | 1.7 | 0.4 | 0.0 | 0.0 | 100 | 25 |
Zinc (mg) | 1.4 | 5.0 | 2.5 | 0.2 | 0.2 | 0.0 | 0.6 | 0.2 | 0.0 | 0.3 | 0.2 | 0.0 | 0.0 | 11 | 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.