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Nutrition breakdown

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Nutrition score

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Walnut & oat breakfast bars
Walnut & oat breakfast bars
16 Nutrition score
Breakfast 🥄 15 min prep 👤 8 servings

No-bake bars made with rolled oats, walnuts, raisins and golden syrup. Make a batch on Sunday and breakfast is sorted for the week.

vegan no bake meal prep high fibre
Ingredients (per serving)
Method
  1. 1 Mix rolled oats, crushed walnuts and raisins in a large bowl.
  2. 2 Warm golden syrup and stir into the oat mixture until combined.
  3. 3 Press firmly into a lined baking tray.
  4. 4 Refrigerate for at least 2 hours until firm.
  5. 5 Cut into 8 bars. Store in the fridge for up to 5 days.

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Nutrition per serving
566 kJ
Energy (kJ)
136 kcal
Energy (kcal)
16.6 g
Carbohydrate
6.7 g
Fat
3.5 g
Total Sugars
3.3 g
Protein
1.7 g
Fibre (NSP)
1.6 mg
Sodium
0 g
Salt
51.6 kcal
Energy (kcal, CoFID)
Micronutrient
Potassium 148 mg
Phosphorus 106 mg
Magnesium 35 mg
Calcium 19.3 mg
Chloride 19 mg
Folate 11.3 µg
Iron 1 mg
Manganese 0.957 mg
Selenium 0.838 µg
Zinc 0.644 mg
Vitamin K 0.388 µg
Niacin (B3) 0.275 mg
Pantothenic Acid (B5) 0.265 mg
Vitamin E (alpha-TE) 0.235 mg
Thiamin (B1) 0.232 mg
Copper 0.188 mg
Vitamin B6 0.126 mg
Vitamin A (RAE) 0.05 µg
Riboflavin (B2) 0.02 mg
Minerals
Iodine 0.825 µg
Fatty acids
Polyunsaturated fat (PUFA) 4.1 g
Monounsaturated fat 1.3 g
Saturated fat 0.808 g
Trans fat 0.002 g
Sugars (breakdown)
Fructose 1.7 g
Glucose (dextrose) 1.4 g
Sucrose 0.221 g
Lipids
Cholesterol 0.056 mg
Carbohydrate (breakdown)
Starch 13.3 g
Amino acids
Glutamic acid 0.958 g
Aspartic acid 0.3 g
Leucine 0.268 g
Arginine 0.215 g
Proline 0.194 g
Valine 0.193 g
Phenylalanine 0.179 g
Serine 0.169 g
Alanine 0.156 g
Isoleucine 0.153 g
Glycine 0.138 g
Tyrosine 0.127 g
Threonine 0.12 g
Lysine 0.112 g
Methionine 0.089 g
Histidine 0.088 g
Cysteine 0.068 g
Tryptophan 0.046 g
Phytosterols & stanols
Plant sterols (total) 6.6 mg
β-Sitosterol 4.6 mg
Campesterol 0.99 mg
Stigmasterol 0.99 mg
Plant stanols (total) 0.6 mg
Carotenoids
Beta-carotene 0.6 µg
Proximate
Water 2.8 g
Vitamins
Biotin (Vitamin B7) 5.6 µg
Fats & Fatty Acids
Omega-6 (Linoleic acid) 3 g
Omega-3 (Alpha-linolenic acid) 0.561 g
Flavonols
Quercetin 0.013 mg
Kaempferol 0.001 mg
Myricetin 0.001 mg
Flavones
Luteolin 0.001 mg
Flavanols (Flavan-3-ols)
Catechin (+) 0.021 mg
Epicatechin (-) 0.005 mg
Anthocyanins
Cyanidin (total glycosides) 0.002 mg
Delphinidin (total glycosides) 0.001 mg
Pelargonidin (total glycosides) 0.001 mg
Isoflavonoids
Isoflavonoids (total) 0.004 mg
Genistein 0.003 mg
Daidzein 0.001 mg

Nutritional values calculated from Nutriofia food database per serving. Actual values may vary based on preparation method.