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).
1/2 cup hemp hearts
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
12 servings in recipe 		rolled oats
20.45g 		almonds
3.17g 		pumpkin
9.46g 		pistachios
2.72g 		cranberries
10.1g 		coconut oil
4.54g 		maple syrup
13.42g 		molasses
7.02g 		cinnamon
0.43g 		ginger
0.15g 		cloves
0.04g 		Total Per Serving Total for Recipe
Protein (g) 2.69 0.67 2.82 0.56 0.01 0.0 0.0 0.0 0.02 0.01 0.0 6.78 81.36
Total Fat (g) 1.33 1.56 4.64 1.21 0.14 4.54 0.03 0.01 0.01 0.01 0.01 13.48 161.76
Carbohydrates (g) 13.85 0.69 1.39 0.76 8.32 0.0 9.0 5.25 0.35 0.11 0.03 39.73 476.76
Ash (g) 0.36 0.09 n/a 0.08 0.02 0.0 0.08 0.23 0.02 0.01 0.0 0.9 10.8
Calories (kcal) 77.521 18.208 54.291 15.13 31.111 39.149 35.018 20.36 1.07 0.521 0.143 292.521 3510.252
Starch (g) 11.85 0.02 n/a 0.05 n/a n/a n/a n/a n/a n/a n/a 11.92 143.04
Sucrose (g) 0.2 0.11 n/a 0.19 n/a n/a 7.55 2.06 0.0 0.0 0.0 10.12 121.44
Glucose (dextrose) (g) 0.0 0.0 n/a 0.01 n/a n/a 0.32 0.84 0.0 0.0 0.0 1.17 14.04
Fructose (g) 0.0 0.0 n/a 0.0 n/a n/a 0.12 0.9 0.0 0.0 0.0 1.03 12.36
Lactose (g) 0.0 0.0 n/a 0.0 n/a n/a n/a n/a 0.0 0.0 0.0 0.0 0.0
Maltose (g) 0.0 0.0 n/a 0.01 n/a n/a n/a n/a 0.0 0.0 0.0 0.01 0.12
Alcohol (g) 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) 2.22 0.15 0.19 0.11 1.62 0.0 4.31 1.54 0.05 0.01 0.0 10.19 122.28
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
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
Sugars (g) 0.2 0.12 0.12 0.21 6.57 0.0 7.99 3.9 0.01 0.01 0.0 19.12 229.44
Galactose (g) 0.0 0.0 n/a n/a n/a n/a n/a n/a 0.0 0.0 0.0 0.0 0.0
Dietary Fiber (g) 2.1 0.4 0.6 0.3 0.6 0.0 0.0 0.0 0.2 0.0 0.0 4.2 50.4
Calcium (mg) 10.636 8.36 4.918 2.906 1.01 0.0 8.989 14.393 4.342 0.174 0.285 56.014 672.168
Iron (mg) 0.87 0.12 0.76 0.11 0.05 0.0 0.16 0.33 0.04 0.02 0.0 2.47 29.64
Magnesium (mg) 28.227 8.487 52.021 3.287 0.505 0.0 1.878 16.99 0.26 0.276 0.117 112.047 1344.564
Phosphorus (mg) 83.862 15.327 111.041 13.31 0.808 0.0 0.268 2.176 0.277 0.222 0.046 227.338 2728.056
Potassium (mg) 74.044 22.325 74.532 27.842 4.04 0.0 27.37 102.785 1.868 2.015 0.487 337.307 4047.684
Sodium (mg) 1.227 0.032 1.703 0.027 0.303 0.0 1.208 2.598 0.043 0.048 0.107 7.295 87.54
Zinc (mg) 0.74 0.1 0.72 0.06 0.01 0.0 0.56 0.02 0.01 0.01 0.0 2.23 26.76
Copper (mg) 0.08 0.032 0.121 0.035 0.008 0.0 0.009 0.034 0.001 0.001 0.0 0.322 3.864
Manganese (mg) 0.742 0.073 n/a 0.033 0.027 0.0 0.443 0.107 0.076 0.04 0.013 1.554 18.648
Selenium (mcg) 5.9 0.1 0.9 0.2 0.1 0.0 0.1 1.2 0.0 0.1 0.0 8.5 102.0
Vitamin A, IU (IU) 0.0 0.032 n/a 15.021 0.0 0.0 0.0 0.0 1.278 0.221 0.234 16.785 201.42
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
Vitamin A, RAE (mcg_RAE) 0.0 0.0 0.0 0.761 0.0 0.0 0.0 0.0 0.065 0.011 0.012 0.848 10.176
Beta Carotene (mcg) 0.0 0.032 0.473 9.018 0.0 0.0 0.0 0.0 0.485 0.132 0.037 10.177 122.124
Vitamin E (mg) 0.09 0.83 0.05 0.06 0.11 0.0 0.0 0.0 0.01 0.03 0.0 1.18 14.16
Vitamin D (IU) n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a 0.0 0.0
Lycopene (mcg) 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.065 0.0 0.0 0.065 0.78
Lutein + zeaxanthin (mcg) 36.818 0.032 2.838 n/a 3.333 0.0 0.0 0.0 0.962 0.0 0.0 43.982 527.784
Tocopherol, beta (mg) 0.01 0.01 n/a 0.0 n/a 0.0 n/a n/a 0.0 0.0 n/a 0.02 0.24
Tocopherol, gamma (mg) 0.02 0.02 n/a 0.61 n/a 0.01 n/a n/a 0.05 0.0 n/a 0.72 8.64
Tocopherol, delta (mg) 0.0 0.0 n/a 0.02 n/a 0.0 n/a n/a 0.0 0.0 n/a 0.02 0.24
Vitamin C (mg) 0.0 0.0 0.2 0.1 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.4 4.8
Thiamin (mg) 0.094 0.007 0.007 0.024 0.001 0.0 0.001 0.003 0.0 0.0 0.0 0.136 1.632
Riboflavin (mg) 0.033 0.032 0.014 0.004 0.002 0.0 0.001 0.0 0.0 0.0 0.0 0.087 1.044
Niacin (mg) 0.231 0.107 0.419 0.035 0.1 0.0 0.004 0.065 0.006 0.008 0.001 0.976 11.712
Pantothenic acid (mg) 0.229 0.015 n/a 0.014 0.022 0.0 0.005 0.056 0.002 n/a n/a 0.343 4.116
Vitamin B-6 (mg) 0.02 0.004 0.009 0.046 0.004 0.0 0.0 0.047 0.001 0.001 0.0 0.134 1.608
Folate (mcg) 6.545 1.583 5.391 1.385 0.0 0.0 0.0 0.0 0.026 0.059 0.041 15.031 180.372
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
Choline (mg) 8.3 1.6 6.0 n/a 0.4 0.0 0.2 0.9 0.0 0.1 0.0 17.6 211.2
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
Tryptophan (g) 0.037 0.007 n/a 0.007 n/a 0.0 n/a n/a 0.0 0.0 n/a 0.051 0.612
Threonine (g) 0.078 0.019 n/a 0.018 n/a 0.0 n/a n/a 0.001 0.0 n/a 0.116 1.392
Isoleucine (g) 0.102 0.022 n/a 0.024 n/a 0.0 n/a n/a 0.001 0.0 n/a 0.15 1.8
Leucine (g) 0.2 0.047 n/a 0.042 n/a 0.0 n/a n/a 0.001 0.001 n/a 0.291 3.492
Lysine (g) 0.131 0.018 n/a 0.031 n/a 0.0 n/a n/a 0.001 0.0 n/a 0.182 2.184
Methionine (g) 0.043 0.005 n/a 0.009 n/a 0.0 n/a n/a 0.0 0.0 n/a 0.057 0.684
Cystine (g) 0.094 0.006 n/a 0.01 n/a 0.0 n/a n/a 0.0 0.0 n/a 0.11 1.32
Phenylalanine (g) 0.137 0.035 n/a 0.029 n/a 0.0 n/a n/a 0.001 0.0 n/a 0.202 2.424
Tyrosine (g) 0.082 0.014 n/a 0.011 n/a 0.0 n/a n/a 0.001 0.0 n/a 0.108 1.296
Valine (g) 0.141 0.026 n/a 0.034 n/a 0.0 n/a n/a 0.001 0.001 n/a 0.202 2.424
Arginine (g) 0.174 0.078 n/a 0.055 n/a 0.0 n/a n/a 0.001 0.0 n/a 0.308 3.696
Histidine (g) 0.057 0.018 n/a 0.014 n/a 0.0 n/a n/a 0.001 0.0 n/a 0.09 1.08
Alanine (g) 0.115 0.033 n/a 0.025 n/a 0.0 n/a n/a 0.001 0.0 n/a 0.173 2.076
Aspartic acid (g) 0.25 0.092 n/a 0.049 n/a 0.0 n/a n/a 0.002 0.002 n/a 0.395 4.74
Glutamic acid (g) 0.579 0.216 n/a 0.104 n/a 0.0 n/a n/a 0.002 0.001 n/a 0.901 10.812
Glycine (g) 0.131 0.047 n/a 0.026 n/a 0.0 n/a n/a 0.001 0.0 n/a 0.204 2.448
Proline (g) 0.092 0.033 n/a 0.022 n/a 0.0 n/a n/a 0.002 0.0 n/a 0.149 1.788
Serine (g) 0.145 0.03 n/a 0.033 n/a 0.0 n/a n/a 0.001 0.0 n/a 0.21 2.52
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
Trans Fat (g) n/a 0.001 n/a n/a n/a n/a n/a n/a 0.0 n/a n/a 0.001 0.012
Saturated Fat (g) 0.227 0.118 0.808 0.148 0.01 3.929 0.005 0.001 0.002 0.003 0.002 5.253 63.036
Phytosterols (mg) n/a n/a n/a 5.813 n/a 3.906 n/a n/a 0.113 0.125 0.113 10.069 120.828
Monounsaturated Fat (g) 0.405 0.978 1.488 0.633 0.02 0.263 0.008 0.002 0.001 0.002 0.001 3.801 45.612
Polyunsaturated (g) 0.47 0.382 1.878 0.366 0.067 0.082 0.013 0.004 0.0 0.002 0.003 3.267 39.204