Nutritional information for the following ingredients is not included. Normally this is because the ingredient is unknown, the measurement is imprecise e.g. “to taste”, or the ingredient is optional).
heaping ½ cup mixed frozen berries, such as strawberries,
¼ cup uncooked old fashioned whole grain oats
Most single servings of yogurt are between 5 and 6oz, mine
for example is 5.3oz. Choose plain or
vanilla based on your desire for sweetness. You could also use plain yogurt and add a squeeze of honey too.
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.
Amount Per Serving
1 servings in recipe 		blackberries
0.0g 		blueberries
1.29g 		raspberries
1.82g 		milk
183.0g 		fat yogurt
155.93g 		flaxseed
13.6g 		spinach
10.8g 		most
0.0g 		Total Per Serving Total for Recipe
Protein (g) n/a 0.01 0.02 5.89 8.19 0.0 0.31 n/a 14.42 14.42
Total Fat (g) n/a 0.0 0.01 5.95 2.42 13.6 0.04 n/a 22.02 22.02
Carbohydrates (g) n/a 0.19 0.22 8.27 10.98 0.0 0.39 n/a 20.05 20.05
Ash (g) n/a 0.0 0.01 1.26 1.7 0.0 0.19 n/a 3.16 3.16
Calories (kcal) n/a 0.736 0.948 109.8 98.236 120.224 2.484 n/a 332.429 332.429
Starch (g) n/a 0.0 0.0 n/a n/a n/a n/a n/a 0.0 0.0
Sucrose (g) n/a 0.0 0.0 0.0 n/a n/a 0.01 n/a 0.01 0.01
Glucose (dextrose) (g) n/a 0.06 0.03 0.0 n/a n/a 0.01 n/a 0.11 0.11
Fructose (g) n/a 0.06 0.04 0.0 n/a n/a 0.02 n/a 0.12 0.12
Lactose (g) n/a 0.0 0.0 9.63 n/a n/a 0.0 n/a 9.63 9.63
Maltose (g) n/a 0.0 0.0 0.0 n/a n/a 0.0 n/a 0.0 0.0
Alcohol (g) n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0
Water (g) n/a 1.09 1.56 161.63 132.65 0.0 9.87 n/a 306.8 306.8
Caffeine (mg) n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0
Theobromine (mg) n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0
Sugars (g) n/a 0.13 0.08 9.63 10.98 0.0 0.05 n/a 20.86 20.86
Galactose (g) n/a 0.0 0.0 0.0 n/a n/a 0.01 n/a 0.01 0.01
Dietary Fiber (g) n/a 0.0 0.1 0.0 0.0 0.0 0.2 n/a 0.4 0.4
Calcium (mg) n/a 0.078 0.456 206.79 285.352 0.0 10.692 n/a 503.367 503.367
Iron (mg) n/a 0.0 0.01 0.05 0.12 0.0 0.29 n/a 0.49 0.49
Magnesium (mg) n/a 0.078 0.401 18.3 26.508 0.0 8.532 n/a 53.819 53.819
Phosphorus (mg) n/a 0.155 0.529 166.53 224.539 0.0 5.292 n/a 397.045 397.045
Potassium (mg) n/a 0.995 2.754 261.69 364.876 0.0 60.264 n/a 690.579 690.579
Sodium (mg) n/a 0.013 0.018 73.2 109.151 0.0 8.532 n/a 190.914 190.914
Zinc (mg) n/a 0.0 0.01 0.73 1.39 0.0 0.06 n/a 2.19 2.19
Copper (mg) n/a 0.001 0.002 0.018 0.016 0.0 0.014 n/a 0.05 0.05
Manganese (mg) n/a 0.004 0.012 0.0 0.0 n/a 0.097 n/a 0.114 0.114
Selenium (mcg) n/a 0.0 0.0 6.8 5.1 0.0 0.1 n/a 12.0 12.0
Vitamin A, IU (IU) n/a 0.698 0.602 186.66 79.524 0.0 1012.716 n/a 1280.2 1280.2
Retinol (mcg) n/a 0.0 0.0 51.24 21.83 0.0 0.0 n/a 73.07 73.07
Vitamin A, RAE (mcg_RAE) n/a 0.039 0.036 51.24 21.83 0.0 50.652 n/a 123.797 123.797
Beta Carotene (mcg) n/a 0.413 0.219 9.15 3.119 0.0 607.608 n/a 620.509 620.509
Vitamin E (mg) n/a 0.01 0.02 0.11 0.05 2.38 0.22 n/a 2.78 2.78
Vitamin D (IU) n/a n/a n/a 73.2 n/a n/a n/a n/a 73.2 73.2
Lycopene (mcg) n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0
Lutein + zeaxanthin (mcg) n/a 1.034 2.481 0.0 0.0 0.0 1317.384 n/a 1320.898 1320.898
Tocopherol, beta (mg) n/a 0.0 0.0 0.0 n/a n/a 0.0 n/a 0.0 0.0
Tocopherol, gamma (mg) n/a 0.0 0.03 0.02 n/a n/a 0.02 n/a 0.07 0.07
Tocopherol, delta (mg) n/a 0.0 0.02 0.0 n/a n/a 0.0 n/a 0.02 0.02
Vitamin C (mg) n/a 0.1 0.5 0.0 1.2 0.0 3.0 n/a 4.9 4.9
Thiamin (mg) n/a 0.001 0.001 0.073 0.062 0.0 0.009 n/a 0.145 0.145
Riboflavin (mg) n/a 0.001 0.001 0.329 0.327 0.0 0.021 n/a 0.679 0.679
Niacin (mg) n/a 0.005 0.011 0.201 0.172 0.0 0.078 n/a 0.467 0.467
Pantothenic acid (mg) n/a 0.002 0.006 0.659 0.92 n/a 0.008 n/a 1.594 1.594
Vitamin B-6 (mg) n/a 0.001 0.001 0.073 0.078 0.0 0.022 n/a 0.175 0.175
Folate (mcg) n/a 0.078 0.383 9.15 17.152 0.0 20.952 n/a 47.715 47.715
Vitamin B-12 (mcg) n/a 0.0 0.0 0.81 0.87 0.0 0.0 n/a 1.68 1.68
Choline (mg) n/a 0.1 0.2 26.2 23.7 0.0 1.9 n/a 52.1 52.1
Folic acid (mcg) n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0
Tryptophan (g) n/a 0.0 n/a 0.146 0.047 n/a 0.004 n/a 0.197 0.197
Threonine (g) n/a 0.0 n/a 0.256 0.343 n/a 0.013 n/a 0.612 0.612
Isoleucine (g) n/a 0.0 n/a 0.311 0.452 n/a 0.016 n/a 0.78 0.78
Leucine (g) n/a 0.001 n/a 0.494 0.826 n/a 0.024 n/a 1.345 1.345
Lysine (g) n/a 0.0 n/a 0.256 0.733 n/a 0.018 n/a 1.008 1.008
Methionine (g) n/a 0.0 n/a 0.146 0.249 n/a 0.005 n/a 0.401 0.401
Cystine (g) n/a 0.0 n/a 0.037 0.078 n/a 0.004 n/a 0.119 0.119
Phenylalanine (g) n/a 0.0 n/a 0.275 0.452 n/a 0.014 n/a 0.741 0.741
Tyrosine (g) n/a 0.0 n/a 0.275 0.421 n/a 0.012 n/a 0.708 0.708
Valine (g) n/a 0.0 n/a 0.348 0.67 n/a 0.017 n/a 1.036 1.036
Arginine (g) n/a 0.001 n/a 0.146 0.249 n/a 0.017 n/a 0.414 0.414
Histidine (g) n/a 0.0 n/a 0.146 0.203 n/a 0.006 n/a 0.356 0.356
Alanine (g) n/a 0.0 n/a 0.183 0.359 n/a 0.015 n/a 0.557 0.557
Aspartic acid (g) n/a 0.001 n/a 0.439 0.655 n/a 0.026 n/a 1.121 1.121
Glutamic acid (g) n/a 0.001 n/a 1.19 1.606 n/a 0.037 n/a 2.833 2.833
Glycine (g) n/a 0.0 n/a 0.146 0.203 n/a 0.014 n/a 0.364 0.364
Proline (g) n/a 0.0 n/a 0.622 0.967 n/a 0.012 n/a 1.601 1.601
Serine (g) n/a 0.0 n/a 0.201 0.515 n/a 0.011 n/a 0.727 0.727
Cholesterol (mg) n/a 0.0 0.0 18.3 9.356 0.0 0.0 n/a 27.656 27.656
Trans Fat (g) n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0.0
Saturated Fat (g) n/a 0.0 0.0 3.422 1.559 1.278 0.006 n/a 6.267 6.267
Phytosterols (mg) n/a n/a n/a n/a n/a n/a 0.972 n/a 0.972 0.972
Monounsaturated Fat (g) n/a 0.001 0.001 1.482 0.67 2.747 0.001 n/a 4.903 4.903
Polyunsaturated (g) n/a 0.002 0.007 0.366 0.062 8.976 0.018 n/a 9.432 9.432