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
27.27g 		yogurt
81.67g 		almond milk
78.86g 		banana
18.88g 		chia
4.93g 		Total Per Serving Total for Recipe
Protein (g) 3.59 2.83 7.1 0.21 0.77 14.49 14.49
Total Fat (g) 1.78 2.65 27.13 0.06 1.52 33.14 33.14
Carbohydrates (g) 18.46 3.81 42.11 4.31 2.16 70.85 70.85
Ash (g) 0.48 0.59 1.34 0.15 0.24 2.81 2.81
Calories (kcal) 103.353 49.819 414.804 16.803 24.157 608.936 608.936
Starch (g) 15.79 n/a n/a 1.02 n/a 16.81 16.81
Sucrose (g) 0.27 n/a n/a 0.45 n/a 0.72 0.72
Glucose (dextrose) (g) 0.0 n/a n/a 0.94 n/a 0.94 0.94
Fructose (g) 0.0 n/a n/a 0.92 n/a 0.92 0.92
Lactose (g) 0.0 n/a n/a 0.0 n/a 0.0 0.0
Maltose (g) 0.0 n/a n/a 0.0 n/a 0.0 0.0
Alcohol (g) 0.0 0.0 0.0 0.0 n/a 0.0 0.0
Water (g) 2.96 71.79 1.18 14.14 0.24 90.31 90.31
Caffeine (mg) 0.0 0.0 14.195 0.0 n/a 14.195 14.195
Theobromine (mg) 0.0 0.0 144.314 0.0 n/a 144.314 144.314
Sugars (g) 0.27 3.81 34.62 2.31 n/a 41.0 41.0
Galactose (g) 0.0 n/a n/a 0.0 n/a 0.0 0.0
Dietary Fiber (g) 2.8 0.0 4.9 0.5 1.9 10.0 10.0
Calcium (mg) 14.18 98.821 176.646 0.944 31.108 321.7 321.7
Iron (mg) 1.16 0.04 1.29 0.05 n/a 2.53 2.53
Magnesium (mg) 37.633 9.8 70.974 5.098 n/a 123.505 123.505
Phosphorus (mg) 111.807 77.587 208.19 4.154 46.736 448.474 448.474
Potassium (mg) 98.717 126.589 350.138 67.59 7.888 650.923 650.923
Sodium (mg) 1.636 37.568 58.356 0.189 0.937 98.686 98.686
Zinc (mg) 0.99 0.48 1.06 0.03 0.17 2.73 2.73
Copper (mg) 0.106 0.008 0.331 0.015 0.009 0.47 0.47
Manganese (mg) 0.99 0.0 0.489 0.051 0.107 1.637 1.637
Selenium (mcg) 7.9 1.8 3.2 0.2 n/a 13.0 13.0
Vitamin A, IU (IU) 0.0 80.853 138.005 12.083 n/a 230.942 230.942
Retinol (mcg) 0.0 22.051 41.007 0.0 n/a 63.058 63.058
Vitamin A, RAE (mcg_RAE) 0.0 22.051 41.007 0.566 n/a 63.625 63.625
Beta Carotene (mcg) 0.0 4.084 0.0 4.909 n/a 8.992 8.992
Vitamin E (mg) 0.11 0.05 2.48 0.02 n/a 2.66 2.66
Vitamin D (IU) n/a n/a n/a n/a n/a 0.0 0.0
Lycopene (mcg) 0.0 0.0 0.0 0.0 n/a 0.0 0.0
Lutein + zeaxanthin (mcg) 49.086 0.0 4.732 4.154 n/a 57.971 57.971
Tocopherol, beta (mg) 0.01 n/a n/a 0.0 n/a 0.01 0.01
Tocopherol, gamma (mg) 0.03 n/a n/a 0.0 n/a 0.04 0.04
Tocopherol, delta (mg) 0.0 n/a n/a 0.0 n/a 0.0 0.0
Vitamin C (mg) 0.0 0.4 0.2 1.6 n/a 2.2 2.2
Thiamin (mg) 0.125 0.025 0.047 0.006 n/a 0.203 0.203
Riboflavin (mg) 0.044 0.114 0.347 0.013 n/a 0.518 0.518
Niacin (mg) 0.308 0.065 0.584 0.126 n/a 1.084 1.084
Pantothenic acid (mg) 0.305 0.319 0.363 0.062 n/a 1.049 1.049
Vitamin B-6 (mg) 0.027 0.025 0.039 0.07 n/a 0.161 0.161
Folate (mcg) 8.726 5.717 11.04 3.776 n/a 29.26 29.26
Vitamin B-12 (mcg) 0.0 0.3 0.53 0.0 0.0 0.83 0.83
Choline (mg) 11.0 12.4 36.9 1.9 n/a 62.2 62.2
Folic acid (mcg) 0.0 0.0 0.0 0.0 n/a 0.0 0.0
Tryptophan (g) 0.049 0.016 n/a 0.002 0.035 0.103 0.103
Threonine (g) 0.104 0.114 n/a 0.006 0.033 0.257 0.257
Isoleucine (g) 0.136 0.155 n/a 0.006 0.035 0.332 0.332
Leucine (g) 0.267 0.286 n/a 0.013 0.062 0.628 0.628
Lysine (g) 0.175 0.253 n/a 0.009 0.045 0.483 0.483
Methionine (g) 0.057 0.082 n/a 0.002 0.004 0.145 0.145
Cystine (g) 0.125 0.025 n/a 0.002 0.018 0.17 0.17
Phenylalanine (g) 0.183 0.155 n/a 0.009 0.051 0.398 0.398
Tyrosine (g) 0.109 0.147 n/a 0.002 0.025 0.283 0.283
Valine (g) 0.188 0.237 n/a 0.009 0.052 0.486 0.486
Arginine (g) 0.232 0.082 n/a 0.009 0.098 0.421 0.421
Histidine (g) 0.076 0.074 n/a 0.015 0.026 0.191 0.191
Alanine (g) 0.153 0.123 n/a 0.008 0.046 0.329 0.329
Aspartic acid (g) 0.333 0.229 n/a 0.023 0.08 0.664 0.664
Glutamic acid (g) 0.772 0.555 n/a 0.028 0.122 1.477 1.477
Glycine (g) 0.175 0.065 n/a 0.008 0.045 0.292 0.292
Proline (g) 0.123 0.335 n/a 0.006 0.044 0.508 0.508
Serine (g) 0.194 0.18 n/a 0.008 0.05 0.431 0.431
Cholesterol (mg) 0.0 10.617 14.983 0.0 0.0 25.601 25.601
Trans Fat (g) n/a n/a n/a n/a n/a 0.0 0.0
Saturated Fat (g) 0.303 1.715 13.958 0.021 0.157 16.154 16.154
Phytosterols (mg) n/a n/a n/a 3.021 n/a 3.021 3.021
Monounsaturated Fat (g) 0.54 0.727 9.432 0.006 0.105 10.809 10.809
Polyunsaturated (g) 0.627 0.074 2.382 0.013 1.151 4.246 4.246