Whole wheat flour and oatmeal offer whole grains. The prudent amount of walnuts adds fiber, vitamin E, and unsaturated fats. The English walnuts (the most common variety in supermarkets) provide nearly 20 percent of an adequate daily intake of heart-healthy omega-3 fats per serving. CALORIES 241(30% from fat); FAT 8.1g (sat 1.9g,mono 3.1g,poly 2.5g); PROTEIN 4.6g; CHOLESTEROL 23mg; CALCIUM 89mg; SODIUM 164mg; FIBER 2.1g; IRON 1.8mg; CARBOHYDRATE 38.9g