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.
4 cups (408g) rye flour |
3 cups (375g) all-purpose flour |
1 teaspoon (4g) sugar |
2 teaspoons (12g) salt |
2 cups (124g) all-bran cereal |
2 tablespoons (13g) caraway seeds |
2 teaspoons (2g) instant coffee powder |
2 teaspoons (5g) onion powder |
1/2 teaspoon (1g) fennel seeds |
1/2 ounce (14g) active dry yeast |
2 1/2 cups (593g) water |
1/4 cup (60g) vinegar |
1/4 cup (84g) dark molasses |
1 ounce (28g) unsweetened chocolate |
1/4 cup (57g) butter |
1 teaspoon (3g) cornstarch |
1/2 cup (119g) cold water |
Total | 1 serving | |
Alanine (g) | 1.7 | 1.2 | n/a | 0.0 | 0.7 | 0.1 | 0.0 | 0.0 | 0.0 | 0.3 | n/a | n/a | n/a | 0.1 | 0.0 | 0.0 | n/a | 4 | 0 |
Alcohol (g) | 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 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Arginine (g) | 1.9 | 1.6 | n/a | 0.0 | 0.8 | 0.2 | 0.0 | 0.1 | 0.0 | 0.3 | n/a | n/a | n/a | 0.2 | 0.0 | 0.0 | n/a | 5 | 0 |
Ash (g) | 4.9 | 1.8 | 0.0 | 12.0 | 6.9 | 0.8 | 0.2 | 0.2 | 0.1 | 0.8 | 0.6 | 0.0 | 2.8 | 1.0 | 1.2 | 0.0 | 0.1 | 33 | 0 |
Aspartic acid (g) | 2.2 | 1.6 | n/a | 0.0 | 1.0 | 0.3 | 0.0 | 0.0 | 0.0 | 0.6 | n/a | n/a | n/a | 0.4 | 0.0 | 0.0 | n/a | 6 | 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 | 24.1 | 2.3 | n/a | n/a | 26 | 0 |
Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 62.8 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 22.7 | 0.0 | 0.0 | 0.0 | 86 | 0 |
Calcium (mg) | 97.9 | 56.3 | 0.0 | 2.9 | 482.4 | 92.3 | 2.8 | 18.4 | 12.0 | 4.3 | 17.8 | 3.6 | 172.7 | 28.6 | 13.6 | 0.1 | 3.6 | 1,009 | 0 |
Calories | 1,423.9 | 1,365.0 | 16.3 | 0.0 | 322.4 | 44.6 | 4.8 | 16.4 | 3.5 | 46.1 | 0.0 | 10.7 | 244.3 | 142.0 | 406.9 | 10.2 | 0.0 | 4,057 | 0 |
Calories (kj) | 5,952.7 | 5,711.3 | 68.0 | 0.0 | 1,349.1 | 186.7 | 20.2 | 68.6 | 14.4 | 192.9 | 0.0 | 45.2 | 1,022.0 | 594.5 | 1,701.9 | 42.5 | 0.0 | 16,970 | 0 |
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 | 3.7 | 0.0 | n/a | n/a | 4 | 0 |
Carbohydrates (g) | 307.8 | 286.2 | 4.2 | 0.0 | 92.1 | 6.7 | 0.8 | 3.8 | 0.5 | 5.8 | 0.0 | 0.0 | 63.0 | 8.5 | 0.0 | 2.4 | 0.0 | 782 | 0 |
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 | 122.0 | 0.0 | 0.0 | 122 | 0 |
Copper (mg) | 1.4 | 0.5 | 0.0 | 0.0 | 1.3 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.4 | 0.9 | 0.0 | 0.0 | 0.0 | 5 | 0 |
Cystine | n/a | 0.8 | n/a | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | n/a | n/a | 0.1 | 0.0 | 0.0 | n/a | 1 | 0 |
Dietary Fiber (g) | 48.1 | 10.1 | 0.0 | 0.0 | 36.3 | 5.1 | 0.0 | 0.7 | 0.4 | 3.8 | 0.0 | 0.0 | 0.0 | 4.7 | 0.0 | 0.0 | 0.0 | 109 | 0 |
Folate (mcg) | 138.7 | 97.5 | 0.0 | 0.0 | 1,624.4 | 1.3 | 0.0 | 3.1 | n/a | 331.7 | 0.0 | 0.0 | 0.0 | 7.9 | 1.7 | 0.0 | 0.0 | 2,206 | 0 |
Folate, DFE (mcg) | 138.7 | 97.5 | 0.0 | 0.0 | 2,725.5 | 1.3 | 0.0 | 3.1 | n/a | 331.7 | 0.0 | 0.0 | 0.0 | 7.9 | 1.7 | 0.0 | 0.0 | 3,308 | 0 |
Folate, food (mcg) | 138.7 | 97.5 | 0.0 | 0.0 | 50.8 | 1.3 | 0.0 | 3.1 | n/a | 331.7 | 0.0 | 0.0 | 0.0 | 7.9 | 1.7 | 0.0 | 0.0 | 633 | 0 |
Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 1,573.6 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1,574 | 0 |
Fructose (g) | 0.5 | n/a | 0.0 | n/a | 0.4 | n/a | n/a | 0.1 | n/a | n/a | n/a | n/a | 10.8 | n/a | n/a | n/a | n/a | 12 | 0 |
Galactose (g) | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
Glucose (dextrose) (g) | 0.2 | n/a | 0.0 | n/a | 1.3 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 10.0 | n/a | n/a | n/a | n/a | 12 | 0 |
Glutamic acid (g) | 10.3 | 13.0 | n/a | 0.0 | 2.8 | 0.4 | 0.0 | 0.1 | 0.0 | 0.9 | n/a | n/a | n/a | 0.5 | 0.1 | 0.0 | n/a | 28 | 0 |
Glycine (g) | 1.7 | 1.4 | n/a | 0.0 | 0.7 | 0.2 | 0.0 | 0.0 | 0.0 | 0.3 | n/a | n/a | n/a | 0.1 | 0.0 | 0.0 | n/a | 4 | 0 |
Histidine (g) | 0.6 | 0.9 | n/a | 0.0 | 0.3 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | n/a | n/a | 0.1 | 0.0 | 0.0 | n/a | 2 | 0 |
Hydroxyproline | 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 | 0.0 | n/a | n/a | n/a | 0 | 0 |
Iron (mg) | 10.4 | 4.4 | 0.0 | 0.0 | 21.8 | 2.2 | 0.1 | 0.2 | 0.2 | 0.3 | 0.0 | 0.0 | 4.0 | 4.9 | 0.0 | 0.0 | 0.0 | 49 | 0 |
Isoleucine (g) | 1.0 | 1.3 | n/a | 0.0 | 0.4 | 0.1 | 0.0 | 0.0 | 0.0 | 0.3 | n/a | n/a | n/a | 0.1 | 0.0 | 0.0 | n/a | 3 | 0 |
Lactose (g) | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
Leucine (g) | 2.5 | 2.7 | n/a | 0.0 | 0.9 | 0.2 | 0.0 | 0.0 | 0.0 | 0.4 | n/a | n/a | n/a | 0.2 | 0.0 | 0.0 | n/a | 7 | 0 |
Lysine (g) | 0.9 | 0.9 | n/a | 0.0 | 0.4 | 0.1 | 0.0 | 0.0 | 0.0 | 0.5 | n/a | n/a | n/a | 0.1 | 0.0 | 0.0 | n/a | 3 | 0 |
Magnesium (mg) | 257.0 | 82.5 | 0.0 | 0.1 | 448.9 | 34.6 | 6.5 | 5.4 | 3.9 | 7.7 | 5.9 | 0.6 | 203.9 | 92.7 | 1.1 | 0.1 | 1.2 | 1,152 | 0 |
Maltose (g) | 0.1 | n/a | 0.0 | n/a | 1.3 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
Manganese (mg) | 9.8 | 2.6 | 0.0 | 0.0 | 9.2 | 0.2 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 1.3 | 1.2 | 0.0 | 0.0 | 0.0 | 24 | 0 |
Methionine (g) | 0.6 | 0.7 | n/a | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 2 | 0 |
Monounsaturated Fat (g) | 0.8 | 0.3 | 0.0 | 0.0 | 0.8 | 1.0 | 0.0 | 0.0 | 0.1 | 0.6 | 0.0 | 0.0 | 0.0 | 4.6 | 11.9 | 0.0 | 0.0 | 20 | 0 |
Niacin (mg) | 7.0 | 4.7 | 0.0 | 0.0 | 18.4 | 0.5 | 0.6 | 0.0 | 0.1 | 5.7 | 0.0 | 0.0 | 0.8 | 0.4 | 0.0 | 0.0 | 0.0 | 38 | 0 |
Pantothenic acid (mg) | 2.0 | 1.6 | 0.0 | 0.0 | 1.3 | n/a | 0.0 | 0.0 | n/a | 1.9 | 0.0 | 0.0 | 0.7 | 0.0 | 0.1 | 0.0 | 0.0 | 8 | 0 |
Phenylalanine (g) | 2.0 | 2.0 | n/a | 0.0 | 0.6 | 0.1 | 0.0 | 0.0 | 0.0 | 0.2 | n/a | n/a | n/a | 0.1 | 0.0 | 0.0 | n/a | 5 | 0 |
Phosphorus (mg) | 918.0 | 405.0 | 0.0 | 0.0 | 1,426.0 | 76.1 | 6.1 | 15.5 | 4.9 | 90.3 | 0.0 | 2.4 | 26.1 | 113.4 | 13.6 | 0.3 | 0.0 | 3,098 | 0 |
Phytosterols | n/a | n/a | n/a | 0.0 | n/a | 10.2 | n/a | 4.2 | 0.7 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 15 | 0 |
Polyunsaturated Fat (g) | 2.8 | 1.5 | 0.0 | 0.0 | 2.6 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 1.7 | 0.0 | 0.0 | 10 | 0 |
Potassium (mg) | 1,525.9 | 401.3 | 0.1 | 1.0 | 1,264.8 | 181.0 | 70.7 | 47.3 | 16.9 | 135.4 | 5.9 | 1.2 | 1,233.4 | 235.3 | 13.6 | 0.1 | 1.2 | 5,135 | 0 |
Proline (g) | 3.5 | 4.5 | n/a | 0.0 | 0.9 | 0.1 | 0.0 | 0.0 | 0.0 | 0.2 | n/a | n/a | n/a | 0.2 | 0.0 | 0.0 | n/a | 10 | 0 |
Protein (g) | 44.4 | 38.7 | 0.0 | 0.0 | 16.3 | 2.6 | 0.2 | 0.5 | 0.2 | 5.7 | 0.0 | 0.0 | 0.0 | 3.7 | 0.5 | 0.0 | 0.0 | 113 | 0 |
Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 651.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 380.8 | 0.0 | 0.0 | 1,032 | 0 |
Riboflavin (mg) | 0.5 | 0.2 | 0.0 | 0.0 | 3.4 | 0.1 | 0.0 | 0.0 | 0.0 | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 5 | 0 |
Saturated Fat (g) | 0.7 | 0.6 | 0.0 | 0.0 | 0.8 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 9.2 | 29.2 | 0.0 | 0.0 | 41 | 0 |
Selenium (mcg) | 58.8 | 127.1 | 0.0 | 0.0 | 11.7 | 1.6 | 0.3 | 0.7 | n/a | 1.1 | 0.0 | 0.3 | 15.0 | 2.3 | 0.6 | 0.1 | 0.0 | 219 | 0 |
Serine (g) | 2.0 | 1.9 | n/a | 0.0 | 0.6 | 0.1 | 0.0 | 0.0 | 0.0 | 0.3 | n/a | n/a | n/a | 0.2 | 0.0 | 0.0 | n/a | 5 | 0 |
Sodium (mg) | 8.2 | 7.5 | 0.0 | 4,651.0 | 322.4 | 2.3 | 0.7 | 3.5 | 0.9 | 7.2 | 17.8 | 1.2 | 31.2 | 6.8 | 405.2 | 0.2 | 3.6 | 5,470 | 0 |
Starch | n/a | n/a | n/a | n/a | 27.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 27 | 0 |
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 | 10.8 | 0.0 | n/a | n/a | 11 | 0 |
Sucrose (g) | 3.7 | n/a | 4.2 | n/a | 16.4 | n/a | n/a | 0.2 | n/a | n/a | n/a | n/a | 24.8 | n/a | n/a | n/a | n/a | 49 | 0 |
Sugar (g) | 4.5 | 1.0 | 4.2 | 0.0 | 19.5 | 0.1 | 0.0 | 0.3 | n/a | 0.0 | 0.0 | 0.0 | 46.8 | 0.3 | 0.0 | 0.0 | 0.0 | 77 | 0 |
Theobromine (mg) | 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 | 367.7 | 0.0 | 0.0 | 0.0 | 368 | 0 |
Thiamin (mg) | 1.2 | 0.5 | 0.0 | 0.0 | 2.8 | 0.1 | 0.0 | 0.0 | 0.0 | 1.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 6 | 0 |
Threonine (g) | 1.4 | 1.1 | n/a | 0.0 | 0.5 | 0.1 | 0.0 | 0.0 | 0.0 | 0.3 | n/a | n/a | n/a | 0.1 | 0.0 | 0.0 | n/a | 3 | 0 |
Tocopherol, alpha (mg) | 5.8 | 0.2 | 0.0 | 0.0 | 1.5 | 0.3 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 1.3 | 0.0 | 0.0 | 9 | 0 |
Tocopherol, beta | n/a | 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 | 0.0 | 0.0 | n/a | 0 | 0 |
Tocopherol, delta | n/a | 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 | 0.0 | 0.0 | n/a | 0 | 0 |
Tocopherol, gamma | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 1.7 | 0.0 | 0.0 | n/a | 2 | 0 |
Total Fat (g) | 6.2 | 3.7 | 0.0 | 0.0 | 6.1 | 2.0 | 0.0 | 0.0 | 0.1 | 1.1 | 0.0 | 0.0 | 0.1 | 14.8 | 46.0 | 0.0 | 0.0 | 80 | 0 |
Trans-monoenoic Fat | 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 | 1.7 | n/a | n/a | 2 | 0 |
TransFatty acids (g) | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 1.9 | n/a | n/a | 2 | 0 |
Tryptophan (g) | 0.5 | 0.5 | n/a | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 1 | 0 |
Tyrosine (g) | 0.7 | 1.2 | n/a | 0.0 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.2 | n/a | n/a | n/a | 0.1 | 0.0 | 0.0 | n/a | 3 | 0 |
Valine (g) | 1.4 | 1.6 | n/a | 0.0 | 0.6 | 0.1 | 0.0 | 0.0 | 0.0 | 0.3 | n/a | n/a | n/a | 0.2 | 0.0 | 0.0 | n/a | 4 | 0 |
Vitamin A, IU (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 2,166.3 | 48.6 | 0.0 | 0.0 | 1.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1,418.2 | 0.0 | 0.0 | 3,634 | 0 |
Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 651.0 | 2.4 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 388.2 | 0.0 | 0.0 | 1,042 | 0 |
Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 23.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 23 | 0 |
Vitamin B-6 (mg) | 1.1 | 0.2 | 0.0 | 0.0 | 14.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | 17 | 0 |
Vitamin C (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 24.8 | 2.8 | 0.0 | 1.1 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 29 | 0 |
Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 160.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 34.1 | 0.0 | 0.0 | 194 | 0 |
Water (g) | 44.8 | 44.7 | 0.0 | 0.0 | 2.6 | 1.3 | 0.1 | 0.3 | 0.1 | 0.7 | 591.9 | 56.4 | 18.4 | 0.4 | 9.0 | 0.2 | 118.4 | 889 | 0 |
Zinc (mg) | 8.9 | 2.6 | 0.0 | 0.0 | 15.4 | 0.7 | 0.0 | 0.2 | 0.0 | 1.1 | 0.0 | 0.0 | 0.2 | 2.7 | 0.1 | 0.0 | 0.0 | 32 | 0 |
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.