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 to 2/3 cup of 1% organic milk (the creamier you want the oatmeal, the more milk you should add)
Makes 1 bowl of oatmeal; Nutritional Info for 1 Bowl: 250-300 calories, ~7g fiber, ~10-12g protein
The Ingredients
Stevia or Agave 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.
Amount Per Serving
1 servings in recipe 		rolled oats
40.91g 		water
355.5g 		flax
3.31g 		almonds
1.98g 		salt
0.75g 		cardamom
0.25g 		rolled oats
40.91g 		water
355.5g 		flax
3.31g 		almonds
1.98g 		saffron
0.18g 		salt
0.75g 		cardamom
0.25g 		nutmeg
0.58g 		Total Per Serving Total for Recipe
Protein (g) 5.38 0.0 0.55 0.42 0.0 0.03 5.38 0.0 0.55 0.42 0.02 0.0 0.03 0.03 12.81 12.81
Total Fat (g) 2.67 0.0 0.27 0.98 0.0 0.02 2.67 0.0 0.27 0.98 0.01 0.0 0.02 0.21 8.1 8.1
Carbohydrates (g) 27.7 0.0 2.22 0.43 0.0 0.17 27.7 0.0 2.22 0.43 0.12 0.0 0.17 0.29 61.43 61.43
Ash (g) 0.72 0.36 n/a 0.06 0.75 0.01 0.72 0.36 n/a 0.06 0.01 0.75 0.01 0.01 3.83 3.83
Calories (kcal) 155.049 0.0 12.611 11.385 0.0 0.778 155.049 0.0 12.611 11.385 0.558 0.0 0.778 3.045 363.248 363.248
Starch (g) 23.7 n/a n/a 0.01 n/a n/a 23.7 n/a n/a 0.01 n/a n/a n/a n/a 47.42 47.42
Sucrose (g) 0.41 n/a n/a 0.07 n/a n/a 0.41 n/a n/a 0.07 n/a n/a n/a n/a 0.95 0.95
Glucose (dextrose) (g) 0.0 n/a n/a 0.0 n/a n/a 0.0 n/a n/a 0.0 n/a n/a n/a n/a 0.0 0.0
Fructose (g) 0.0 n/a n/a 0.0 n/a n/a 0.0 n/a n/a 0.0 n/a n/a n/a n/a 0.0 0.0
Lactose (g) 0.0 n/a n/a 0.0 n/a n/a 0.0 n/a n/a 0.0 n/a n/a n/a n/a 0.0 0.0
Maltose (g) 0.0 n/a n/a 0.0 n/a n/a 0.0 n/a n/a 0.0 n/a n/a n/a n/a 0.0 0.0
Alcohol (g) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0
Water (g) 4.43 355.14 0.12 0.09 0.0 0.02 4.43 355.14 0.12 0.09 0.02 0.0 0.02 0.04 719.68 719.68
Caffeine (mg) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0
Theobromine (mg) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0
Sugars (g) 0.41 0.0 0.76 0.08 0.0 n/a 0.41 0.0 0.76 0.08 n/a 0.0 n/a 0.17 2.65 2.65
Galactose (g) 0.0 n/a n/a 0.0 n/a n/a 0.0 n/a n/a 0.0 n/a n/a n/a n/a 0.0 0.0
Dietary Fiber (g) 4.1 0.0 0.5 0.2 0.0 0.1 4.1 0.0 0.5 0.2 0.0 0.0 0.1 0.1 10.1 10.1
Calcium (mg) 21.273 10.665 3.343 5.227 0.18 0.958 21.273 10.665 3.343 5.227 0.2 0.18 0.958 1.067 84.559 84.559
Iron (mg) 1.74 0.0 0.1 0.07 0.0 0.03 1.74 0.0 0.1 0.07 0.02 0.0 0.03 0.02 3.94 3.94
Magnesium (mg) 56.456 3.555 2.383 5.306 0.008 0.573 56.456 3.555 2.383 5.306 0.475 0.008 0.573 1.061 138.097 138.097
Phosphorus (mg) 167.731 0.0 6.852 9.583 0.0 0.445 167.731 0.0 6.852 9.583 0.454 0.0 0.445 1.235 370.911 370.911
Potassium (mg) 148.094 0.0 16.087 13.959 0.06 2.798 148.094 0.0 16.087 13.959 3.103 0.06 2.798 2.03 367.128 367.128
Sodium (mg) 2.455 14.22 8.639 0.02 290.685 0.045 2.455 14.22 8.639 0.02 0.266 290.685 0.045 0.093 632.486 632.486
Zinc (mg) 1.49 0.04 0.03 0.06 0.0 0.02 1.49 0.04 0.03 0.06 0.0 0.0 0.02 0.01 3.28 3.28
Copper (mg) 0.16 0.036 0.017 0.02 0.0 0.001 0.16 0.036 0.017 0.02 0.001 0.0 0.001 0.006 0.473 0.473
Manganese (mg) 1.485 0.0 n/a 0.045 0.001 0.07 1.485 0.0 n/a 0.045 0.051 0.001 0.07 0.017 3.27 3.27
Selenium (mcg) 11.8 0.0 0.4 0.0 0.0 n/a 11.8 0.0 0.4 0.0 0.0 0.0 n/a 0.0 24.6 24.6
Vitamin A, IU (IU) 0.0 0.0 n/a 0.02 0.0 0.0 0.0 0.0 n/a 0.02 0.954 0.0 0.0 0.592 1.585 1.585
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 0.0 0.0
Vitamin A, RAE (mcg_RAE) 0.0 0.0 0.033 0.0 0.0 0.0 0.0 0.0 0.033 0.0 0.049 0.0 0.0 0.029 0.144 0.144
Beta Carotene (mcg) 0.0 0.0 0.331 0.02 0.0 n/a 0.0 0.0 0.331 0.02 n/a 0.0 n/a 0.093 0.794 0.794
Vitamin E (mg) 0.17 0.0 0.12 0.52 0.0 n/a 0.17 0.0 0.12 0.52 n/a 0.0 n/a 0.0 1.63 1.63
Vitamin D (IU) n/a 0.0 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 0.0
Lycopene (mcg) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.0
Lutein + zeaxanthin (mcg) 73.638 0.0 2.251 0.02 0.0 n/a 73.638 0.0 2.251 0.02 n/a 0.0 n/a 0.0 151.817 151.817
Tocopherol, beta (mg) 0.01 n/a n/a 0.01 n/a n/a 0.01 n/a n/a 0.01 n/a n/a n/a 0.0 0.04 0.04
Tocopherol, gamma (mg) 0.05 n/a n/a 0.01 n/a n/a 0.05 n/a n/a 0.01 n/a n/a n/a 0.0 0.13 0.13
Tocopherol, delta (mg) 0.0 n/a n/a 0.0 n/a n/a 0.0 n/a n/a 0.0 n/a n/a n/a 0.0 0.0 0.0
Vitamin C (mg) 0.0 0.0 0.0 0.0 0.0 0.1 0.0 0.0 0.0 0.0 0.1 0.0 0.1 0.0 0.3 0.3
Thiamin (mg) 0.188 0.0 0.005 0.004 0.0 0.001 0.188 0.0 0.005 0.004 0.0 0.0 0.001 0.002 0.399 0.399
Riboflavin (mg) 0.065 0.0 0.007 0.02 0.0 0.0 0.065 0.0 0.007 0.02 0.0 0.0 0.0 0.0 0.187 0.187
Niacin (mg) 0.462 0.0 0.054 0.067 0.0 0.003 0.462 0.0 0.054 0.067 0.003 0.0 0.003 0.008 1.183 1.183
Pantothenic acid (mg) 0.458 0.0 n/a 0.009 0.0 n/a 0.458 0.0 n/a 0.009 n/a 0.0 n/a n/a 0.935 0.935
Vitamin B-6 (mg) 0.041 0.0 0.005 0.003 0.0 0.001 0.041 0.0 0.005 0.003 0.002 0.0 0.001 0.001 0.101 0.101
Folate (mcg) 13.091 0.0 1.49 0.99 0.0 n/a 13.091 0.0 1.49 0.99 0.167 0.0 n/a 0.441 31.75 31.75
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 0.0 0.0
Choline (mg) 16.5 0.0 1.5 1.0 0.0 n/a 16.5 0.0 1.5 1.0 n/a 0.0 n/a 0.1 38.3 38.3
Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0
Tryptophan (g) 0.074 n/a n/a 0.004 0.0 n/a 0.074 n/a n/a 0.004 n/a 0.0 n/a n/a 0.156 0.156
Threonine (g) 0.155 n/a n/a 0.012 0.0 n/a 0.155 n/a n/a 0.012 n/a 0.0 n/a n/a 0.335 0.335
Isoleucine (g) 0.205 n/a n/a 0.014 0.0 n/a 0.205 n/a n/a 0.014 n/a 0.0 n/a n/a 0.437 0.437
Leucine (g) 0.401 n/a n/a 0.03 0.0 n/a 0.401 n/a n/a 0.03 n/a 0.0 n/a n/a 0.861 0.861
Lysine (g) 0.262 n/a n/a 0.011 0.0 n/a 0.262 n/a n/a 0.011 n/a 0.0 n/a n/a 0.547 0.547
Methionine (g) 0.086 n/a n/a 0.003 0.0 n/a 0.086 n/a n/a 0.003 n/a 0.0 n/a n/a 0.178 0.178
Cystine (g) 0.188 n/a n/a 0.004 0.0 n/a 0.188 n/a n/a 0.004 n/a 0.0 n/a n/a 0.384 0.384
Phenylalanine (g) 0.274 n/a n/a 0.022 0.0 n/a 0.274 n/a n/a 0.022 n/a 0.0 n/a n/a 0.593 0.593
Tyrosine (g) 0.164 n/a n/a 0.009 0.0 n/a 0.164 n/a n/a 0.009 n/a 0.0 n/a n/a 0.345 0.345
Valine (g) 0.282 n/a n/a 0.016 0.0 n/a 0.282 n/a n/a 0.016 n/a 0.0 n/a n/a 0.597 0.597
Arginine (g) 0.348 n/a n/a 0.049 0.0 n/a 0.348 n/a n/a 0.049 n/a 0.0 n/a n/a 0.792 0.792
Histidine (g) 0.115 n/a n/a 0.011 0.0 n/a 0.115 n/a n/a 0.011 n/a 0.0 n/a n/a 0.251 0.251
Alanine (g) 0.229 n/a n/a 0.02 0.0 n/a 0.229 n/a n/a 0.02 n/a 0.0 n/a n/a 0.499 0.499
Aspartic acid (g) 0.499 n/a n/a 0.058 0.0 n/a 0.499 n/a n/a 0.058 n/a 0.0 n/a n/a 1.113 1.113
Glutamic acid (g) 1.158 n/a n/a 0.135 0.0 n/a 1.158 n/a n/a 0.135 n/a 0.0 n/a n/a 2.585 2.585
Glycine (g) 0.262 n/a n/a 0.029 0.0 n/a 0.262 n/a n/a 0.029 n/a 0.0 n/a n/a 0.582 0.582
Proline (g) 0.184 n/a n/a 0.02 0.0 n/a 0.184 n/a n/a 0.02 n/a 0.0 n/a n/a 0.409 0.409
Serine (g) 0.29 n/a n/a 0.019 0.0 n/a 0.29 n/a n/a 0.019 n/a 0.0 n/a n/a 0.619 0.619
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 0.0 0.0
Trans Fat (g) n/a n/a n/a 0.0 n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a 0.001 0.001
Saturated Fat (g) 0.454 0.0 0.023 0.074 0.0 0.002 0.454 0.0 0.023 0.074 0.003 0.0 0.002 0.15 1.259 1.259
Phytosterols (mg) n/a n/a n/a n/a 0.0 0.115 n/a n/a n/a n/a n/a 0.0 0.115 0.36 0.59 0.59
Monounsaturated Fat (g) 0.81 0.0 0.136 0.612 0.0 0.002 0.81 0.0 0.136 0.612 0.001 0.0 0.002 0.019 3.139 3.139
Polyunsaturated (g) 0.941 0.0 0.116 0.239 0.0 0.001 0.941 0.0 0.116 0.239 0.004 0.0 0.001 0.002 2.599 2.599