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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).
2 tbsp Kefir yoghurt (or plain yoghurt)
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 		quinoa
42.5g 		milk
122.0g 		maple syrup
20.0g 		almonds
4.8g 		hazelnuts
3.42g 		sunflower
13.6g 		flaxseed
13.6g 		berries
17.28g 		Total Per Serving Total for Recipe
Protein (g) 6.0 3.93 0.0 1.02 0.51 0.0 0.0 0.24 11.7 11.7
Total Fat (g) 2.58 3.97 0.04 2.37 2.08 13.6 13.6 0.08 38.32 38.32
Carbohydrates (g) 27.27 5.51 13.42 1.04 0.57 0.0 0.0 1.66 49.47 49.47
Ash (g) 1.01 0.84 0.12 0.14 0.08 n/a 0.0 0.06 2.26 2.26
Calories (kcal) 156.4 73.2 52.2 27.6 21.464 120.224 120.224 7.43 578.742 578.742
Starch (g) 22.19 n/a n/a 0.04 0.02 n/a n/a 0.0 22.25 22.25
Sucrose (g) n/a 0.0 11.26 0.17 0.14 n/a n/a 0.01 11.58 11.58
Glucose (dextrose) (g) n/a 0.0 0.47 0.01 0.0 n/a n/a 0.4 0.88 0.88
Fructose (g) n/a 0.0 0.18 0.0 0.0 n/a n/a 0.41 0.6 0.6
Lactose (g) n/a 6.42 n/a 0.0 0.0 n/a n/a 0.0 6.42 6.42
Maltose (g) n/a 0.0 n/a 0.0 0.0 n/a n/a 0.01 0.01 0.01
Alcohol (g) n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Water (g) 5.64 107.75 6.42 0.23 0.18 0.0 0.0 15.23 135.46 135.46
Caffeine (mg) n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Theobromine (mg) n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Sugars (g) n/a 6.42 11.9 0.19 0.15 0.0 0.0 0.84 19.5 19.5
Galactose (g) n/a 0.0 n/a 0.0 n/a n/a n/a 0.01 0.01 0.01
Dietary Fiber (g) 3.0 0.0 0.0 0.6 0.3 0.0 0.0 0.9 4.8 4.8
Calcium (mg) 19.975 137.86 13.4 12.672 3.896 0.0 0.0 5.011 192.814 192.814
Iron (mg) 1.94 0.04 0.24 0.18 0.16 0.0 0.0 0.11 2.67 2.67
Magnesium (mg) 83.725 12.2 2.8 12.864 5.571 0.0 0.0 3.456 120.616 120.616
Phosphorus (mg) 194.225 111.02 0.4 23.232 9.912 0.0 0.0 3.802 342.59 342.59
Potassium (mg) 239.275 174.46 40.8 33.84 23.241 0.0 0.0 27.994 539.61 539.61
Sodium (mg) 2.125 48.8 1.8 0.048 0.0 0.0 0.0 0.173 52.946 52.946
Zinc (mg) 1.32 0.49 0.83 0.15 0.08 0.0 0.0 0.09 2.96 2.96
Copper (mg) 0.251 0.012 0.014 0.048 0.059 0.0 0.0 0.029 0.413 0.413
Manganese (mg) 0.863 0.0 0.66 0.11 0.211 n/a n/a 0.112 1.956 1.956
Selenium (mcg) 3.6 4.5 0.1 0.1 0.1 0.0 0.0 0.1 8.5 8.5
Vitamin A, IU (IU) 5.95 124.44 0.0 0.048 0.684 n/a 0.0 36.979 168.101 168.101
Retinol (mcg) 0.0 34.16 0.0 0.0 0.0 0.0 0.0 0.0 34.16 34.16
Vitamin A, RAE (mcg_RAE) 0.425 34.16 0.0 0.0 0.034 0.0 0.0 1.901 36.52 36.52
Beta Carotene (mcg) 3.4 6.1 0.0 0.048 0.376 0.0 0.0 22.118 32.042 32.042
Vitamin E (mg) 1.04 0.07 0.0 1.26 0.51 5.59 2.38 0.2 11.05 11.05
Vitamin D (IU) n/a 48.8 n/a n/a n/a n/a n/a n/a 48.8 48.8
Lycopene (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Lutein + zeaxanthin (mcg) 69.275 0.0 0.0 0.048 3.144 0.0 0.0 20.39 92.858 92.858
Tocopherol, beta (mg) 0.03 0.0 n/a 0.01 0.01 n/a n/a 0.01 0.07 0.07
Tocopherol, gamma (mg) 1.93 0.01 n/a 0.03 0.0 n/a n/a 0.23 2.21 2.21
Tocopherol, delta (mg) 0.15 0.0 n/a 0.0 0.0 n/a n/a 0.16 0.31 0.31
Vitamin C (mg) n/a 0.0 0.0 0.0 0.2 0.0 0.0 3.6 3.8 3.8
Thiamin (mg) 0.153 0.049 0.002 0.01 0.022 0.0 0.0 0.003 0.239 0.239
Riboflavin (mg) 0.136 0.22 0.002 0.048 0.004 0.0 0.0 0.005 0.415 0.415
Niacin (mg) 0.646 0.134 0.006 0.163 0.062 0.0 0.0 0.112 1.123 1.123
Pantothenic acid (mg) 0.327 0.439 0.008 0.023 0.031 n/a n/a 0.048 0.877 0.877
Vitamin B-6 (mg) 0.208 0.049 0.0 0.007 0.019 0.0 0.0 0.005 0.288 0.288
Folate (mcg) 78.2 6.1 0.0 2.4 3.862 0.0 0.0 4.32 94.882 94.882
Vitamin B-12 (mcg) 0.0 0.54 0.0 0.0 0.0 0.0 0.0 0.0 0.54 0.54
Choline (mg) 29.8 17.4 0.3 2.5 1.6 0.0 0.0 1.5 53.2 53.2
Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Tryptophan (g) 0.072 0.098 n/a 0.01 0.006 n/a n/a n/a 0.186 0.186
Threonine (g) 0.179 0.171 n/a 0.029 0.017 n/a n/a n/a 0.395 0.395
Isoleucine (g) 0.213 0.207 n/a 0.034 0.019 n/a n/a n/a 0.472 0.472
Leucine (g) 0.357 0.329 n/a 0.072 0.036 n/a n/a n/a 0.794 0.794
Lysine (g) 0.327 0.171 n/a 0.028 0.014 n/a n/a n/a 0.54 0.54
Methionine (g) 0.132 0.098 n/a 0.007 0.008 n/a n/a n/a 0.244 0.244
Cystine (g) 0.085 0.024 n/a 0.009 0.01 n/a n/a n/a 0.128 0.128
Phenylalanine (g) 0.251 0.183 n/a 0.054 0.023 n/a n/a n/a 0.51 0.51
Tyrosine (g) 0.115 0.183 n/a 0.022 0.012 n/a n/a n/a 0.332 0.332
Valine (g) 0.251 0.232 n/a 0.039 0.024 n/a n/a n/a 0.546 0.546
Arginine (g) 0.463 0.098 n/a 0.118 0.076 n/a n/a n/a 0.754 0.754
Histidine (g) 0.174 0.098 n/a 0.027 0.015 n/a n/a n/a 0.313 0.313
Alanine (g) 0.251 0.122 n/a 0.049 0.025 n/a n/a n/a 0.447 0.447
Aspartic acid (g) 0.48 0.293 n/a 0.14 0.057 n/a n/a n/a 0.97 0.97
Glutamic acid (g) 0.795 0.793 n/a 0.327 0.127 n/a n/a n/a 2.041 2.041
Glycine (g) 0.293 0.098 n/a 0.071 0.025 n/a n/a n/a 0.486 0.486
Proline (g) 0.327 0.415 n/a 0.049 0.019 n/a n/a n/a 0.811 0.811
Serine (g) 0.242 0.134 n/a 0.046 0.025 n/a n/a n/a 0.447 0.447
Cholesterol (mg) 0.0 12.2 0.0 0.0 0.0 0.0 0.0 0.0 12.2 12.2
Trans Fat (g) n/a n/a n/a 0.001 n/a n/a n/a n/a 0.001 0.001
Saturated Fat (g) 0.302 2.281 0.008 0.179 0.152 1.401 1.278 0.002 5.604 5.604
Phytosterols (mg) n/a n/a n/a n/a 3.281 n/a n/a n/a 3.281 3.281
Monounsaturated Fat (g) 0.684 0.988 0.012 1.483 1.56 2.652 2.747 0.009 10.135 10.135
Polyunsaturated (g) 1.398 0.244 0.02 0.579 0.271 8.935 8.976 0.048 20.472 20.472