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 Cup Steel Cut Oats
4 Cups filtered water
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 		cinnamon
3.9g 		ginger
0.93g 		nutmeg
2.25g 		maple syrup
20.0g 		pumpkin puree
245.0g 		walnuts
0.9g 		Total Per Serving Total for Recipe
Protein (g) 0.16 0.02 0.0 0.0 2.7 0.14 3.0 3.0
Total Fat (g) 0.05 0.01 2.25 0.04 0.69 0.59 3.62 3.62
Carbohydrates (g) 3.14 0.17 0.0 13.42 19.82 0.12 36.67 36.67
Ash (g) 0.14 0.01 0.0 0.12 1.37 0.02 1.66 1.66
Calories (kcal) 9.633 0.744 19.89 52.2 83.3 5.886 171.653 171.653
Starch (g) n/a n/a n/a n/a n/a 0.0 0.0 0.0
Sucrose (g) 0.0 n/a n/a 11.26 n/a 0.02 11.28 11.28
Glucose (dextrose) (g) 0.04 n/a n/a 0.47 n/a 0.0 0.52 0.52
Fructose (g) 0.04 n/a n/a 0.18 n/a 0.0 0.22 0.22
Lactose (g) 0.0 n/a n/a n/a n/a 0.0 0.0 0.0
Maltose (g) 0.0 n/a n/a n/a n/a 0.0 0.0 0.0
Alcohol (g) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Water (g) 0.41 0.73 0.0 6.42 220.43 0.04 228.03 228.03
Caffeine (mg) 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
Sugars (g) 0.08 0.02 0.0 11.9 8.09 0.02 20.11 20.11
Galactose (g) 0.0 n/a n/a n/a n/a n/a 0.0 0.0
Dietary Fiber (g) 2.1 0.0 0.0 0.0 7.1 0.1 9.3 9.3
Calcium (mg) 39.078 0.149 0.0 13.4 63.7 0.882 117.209 117.209
Iron (mg) 0.32 0.01 0.0 0.24 3.41 0.03 4.0 4.0
Magnesium (mg) 2.34 0.4 0.0 2.8 56.35 1.422 63.312 63.312
Phosphorus (mg) 2.496 0.316 0.0 0.4 85.75 3.114 92.076 92.076
Potassium (mg) 16.809 3.86 0.0 40.8 504.7 3.969 570.138 570.138
Sodium (mg) 0.39 0.121 0.0 1.8 590.45 0.018 592.779 592.779
Zinc (mg) 0.07 0.0 0.0 0.83 0.42 0.03 1.35 1.35
Copper (mg) 0.013 0.002 n/a 0.014 0.27 0.014 0.313 0.313
Manganese (mg) 0.681 0.002 n/a 0.66 0.368 0.031 1.742 1.742
Selenium (mcg) 0.1 0.0 0.0 0.1 1.0 0.0 1.3 1.3
Vitamin A, IU (IU) 11.505 0.0 0.0 0.0 38129.35 0.18 38141.035 38141.035
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Vitamin A, RAE (mcg_RAE) 0.585 0.0 0.0 0.0 1906.1 0.009 1906.694 1906.694
Beta Carotene (mcg) 4.368 0.0 0.0 0.0 17003.0 0.108 17007.476 17007.476
Vitamin E (mg) 0.09 0.0 0.0 0.0 2.6 0.01 2.7 2.7
Vitamin D (IU) n/a n/a n/a n/a n/a n/a 0.0 0.0
Lycopene (mcg) 0.585 0.0 0.0 0.0 0.0 0.0 0.585 0.585
Lutein + zeaxanthin (mcg) 8.658 0.0 0.0 0.0 0.0 0.081 8.739 8.739
Tocopherol, beta (mg) 0.0 n/a n/a n/a n/a 0.0 0.0 0.0
Tocopherol, gamma (mg) 0.41 n/a n/a n/a n/a 0.19 0.59 0.59
Tocopherol, delta (mg) 0.01 n/a n/a n/a n/a 0.02 0.03 0.03
Vitamin C (mg) 0.1 0.0 0.0 0.0 10.3 0.0 10.5 10.5
Thiamin (mg) 0.001 0.0 0.0 0.002 0.049 0.003 0.055 0.055
Riboflavin (mg) 0.002 0.0 0.0 0.002 0.123 0.001 0.128 0.128
Niacin (mg) 0.052 0.007 0.0 0.006 0.907 0.01 0.982 0.982
Pantothenic acid (mg) 0.014 0.002 0.0 0.008 0.98 0.005 1.009 1.009
Vitamin B-6 (mg) 0.006 0.001 0.0 0.0 0.147 0.005 0.16 0.16
Folate (mcg) 0.234 0.102 0.0 0.0 29.4 0.882 30.618 30.618
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Choline (mg) 0.4 0.3 n/a 0.3 24.0 0.4 25.4 25.4
Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Tryptophan (g) 0.002 0.0 0.0 n/a 0.025 0.002 0.028 0.028
Threonine (g) 0.005 0.0 0.0 n/a 0.074 0.005 0.085 0.085
Isoleucine (g) 0.006 0.0 0.0 n/a 0.074 0.006 0.085 0.085
Leucine (g) 0.01 0.001 0.0 n/a 0.123 0.011 0.143 0.143
Lysine (g) 0.009 0.001 0.0 n/a 0.147 0.004 0.161 0.161
Methionine (g) 0.003 0.0 0.0 n/a 0.025 0.002 0.03 0.03
Cystine (g) 0.002 0.0 0.0 n/a 0.0 0.002 0.004 0.004
Phenylalanine (g) 0.006 0.0 0.0 n/a 0.098 0.006 0.111 0.111
Tyrosine (g) 0.005 0.0 0.0 n/a 0.123 0.004 0.132 0.132
Valine (g) 0.009 0.001 0.0 n/a 0.098 0.007 0.114 0.114
Arginine (g) 0.007 0.0 0.0 n/a 0.147 0.021 0.175 0.175
Histidine (g) 0.005 0.0 0.0 n/a 0.049 0.004 0.057 0.057
Alanine (g) 0.007 0.0 0.0 n/a 0.074 0.006 0.087 0.087
Aspartic acid (g) 0.017 0.002 0.0 n/a 0.27 0.016 0.305 0.305
Glutamic acid (g) 0.014 0.001 0.0 n/a 0.49 0.025 0.531 0.531
Glycine (g) 0.008 0.0 0.0 n/a 0.074 0.007 0.089 0.089
Proline (g) 0.016 0.0 0.0 n/a 0.074 0.006 0.097 0.097
Serine (g) 0.008 0.0 0.0 n/a 0.123 0.008 0.139 0.139
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Trans Fat (g) 0.0 n/a n/a n/a n/a n/a 0.0 0.0
Saturated Fat (g) 0.014 0.002 2.025 0.008 0.368 0.055 2.471 2.471
Phytosterols (mg) 1.014 0.14 0.0 n/a n/a 0.648 1.802 1.802
Monounsaturated Fat (g) 0.01 0.001 0.108 0.012 0.098 0.08 0.31 0.31
Polyunsaturated (g) 0.003 0.001 0.0 0.02 0.049 0.425 0.498 0.498
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