⏱ 45 min total

Nutloaf

Name: Nutloaf
Prep time: 10 min
Cook time: 35 min
Total time: 45 min
Yield: 1 serving
Ingredients: ½ tbsp Coconut oil; ½ medium Onion; ½ pepper, large Yellow bell pepper; ¼ cup chopped Celery; ½ cup, pieces or slices White mushrooms; ½ cloves, minced Garlic; ¼ cup grated Carrots; 1 tbsp Sunflower seed flour; 2 ½ oz Vegetable broth; ¼ cup Mixed nuts; ⅛ tsp, leaves Thyme; ½ tsp, leaves Oregano; ½ dash Salt; ½ dash Black pepper; ¼ cup Breadcrumbs

Per 1 serving · 381 g · 15 ingredients

Calories

461

23%
of a 2,000 cal day

Protein
15g
13% of calories
Carbs
47g
38% of calories
Fat
26g
49% of calories

Portion

✓ Cholesterol free

At a glance

One serving of Nutloaf (381 g) has 461 calories, with 15 g of protein, 47 g of carbohydrates and 26 g of fat. Most of its energy comes from fat (49% of calories). It is high in protein (30% DV), dietary fiber (29% DV) and Vitamin A (27% DV). Keep an eye on sodium and saturated fat, which provide 26% and 43% of the daily value.

Per 100 g

121cal

low energy density

Protein per 100 cal

3.3g

Net carbs

39g

carbs minus fiber

Fiber

8.1g

6.4 g sugar

High in

20%+ of the daily value

Protein30%
Dietary fiber29%
Vitamin A27%
Vitamin C198%
Thiamine48%
Riboflavin (B2)29%

Good source of

10–19% of the daily value

Vitamin K15%
Calcium13%
Potassium18%

Watch

20%+ of the daily value

Sodium26%
Saturated fat43%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 10 minCook 35 min

1
Preheat the oven to 375° and position a rack in the center. Lightly grease an 8x4-inch loaf pan or line it with a parchment sling.
2
Warm the coconut oil in a large skillet over medium heat. Add the chopped onion and cook until translucent, about 3–4 minutes.
3
Stir in the yellow pepper, celery, and mushrooms; sauté until starting to soften, about 2–3 minutes.
4
Add the garlic and grated carrot and cook until fragrant, about 1 minute. Remove the pan from the heat.
5
Sprinkle in the sunflower seed flour and stir to coat the vegetables evenly.
6
Mix in the vegetable broth, mixed nuts, breadcrumbs, thyme, oregano, salt, and black pepper until well combined and cohesive.
7
Press the mixture firmly and evenly into the prepared loaf pan.
8
Bake until set and lightly browned on top, about 35 minutes. Let rest in the pan for 10 minutes, then lift out, slice into 1/2-inch slices, and serve.

Vitamins & minerals

Amounts for 1 serving (381 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	246 μg	27%
Vitamin C	179 mg	198%
Vitamin D	0.1 μg	1%
Vitamin E	0.4 mg	3%
Vitamin K	18 μg	15%
Thiamine	1 mg	48%
Riboflavin (B2)	0.4 mg	29%
Niacin	6 mg	39%
Vitamin B6	0.5 mg	38%
Folate (B9)	111 μg	28%
Vitamin B12	0.1 μg	3%
Pantothenic acid	2 mg	35%
Choline	18 mg	3%

Minerals

Nutrient	Amount	% Daily Value
Calcium	134 mg	13%
Iron	4 mg	50%
Potassium	833 mg	18%
Magnesium	130 mg	31%
Phosphorus	309 mg	44%
Zinc	2 mg	22%
Copper	1 mg	93%
Manganese	1 mg	58%
Selenium	13 μg	24%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	956 μg	—
Arginine	1 g	—
Aspartic acid	1 g	—
Beta carotene	2,467 μg	—
Caffeine	0 mg	—
Cystine	0.3 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	3 μg	—
Fructose	2 g	—
Galactose	0.1 g	—
Glucose	2 g	—
Glutamic acid	4 g	—
Glycine	1 g	—
Histidine	0.3 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0 g	—
Leucine	1 g	—
Lycopene	0.3 μg	—
Lysine	1 g	—
Maltose	1 g	—
Methionine	0.2 g	—
Monounsaturated fats	11 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	5 g	—
Proline	1 g	—
Retinol	0 μg	—
Serine	1 g	—
Starch	16 g	—
Sucrose	2 g	—
Theobromine	0 mg	—
Threonine	0.5 g	—
Total omega 3	0 g	—
Total omega 6	0 g	—
Tryptophan	0.2 g	—
Tyrosine	0.4 g	—
Valine	1 g	—
Vitamin D2	0.1 μg	—
Vitamin D3	0 μg	—

Burning 461 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

87min
Walking (3.5 mph)
55min
Cycling (moderate)
38min
Running (6 mph)
65min
Swimming laps

Common questions

How many calories are in Nutloaf?

One serving of Nutloaf (1 serving) has 461 calories, which works out to 121 calories per 100 g. That is about 23% of a 2,000-calorie day.

Is Nutloaf high in protein?

It provides a solid 15 g of protein per serving (30% of the 50 g daily value), but protein supplies only 13% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Nutloaf keto-friendly?

It is hard to fit into a strict keto diet. One serving has 39 g of net carbs and 38% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Nutloaf?

608 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Nutloaf?

6.4 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (381 g)

Calories461

% Daily Value*

Total fat 26g	34%
Saturated fat 8.6g	43%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 608mg	26%
Total carbohydrate 47g	17%
Dietary fiber 8.1g	29%
Total sugars 6.4g
Protein 15g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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