Microwave in the Pouch - 90 Seconds Goodness from the Ground Up USDA Certified by QAI 100% Whole Grain No Preservatives Vegetarian No Artificial Colors or Flavors Good Source of Fiber - Contains 4 g of Total Fat per Serving Excellent Source of Omega-3 ALA* 100% Whole Grain - 58 g or more per Serving - Eat 48 g or More of Whole Grains Daily. Goodness from the Ground Up. Seed of Change products contain only the finest ally grown ingredients, selected with care from farmers we know and trust and prepared with pride. What's inside...Guideline Daily Amounts (GDAs) provide quick, easy and clear nutrition information to help you make informed decisions about the foods you eat. What's inside...Per Serving Calories 260 - 13% DV Total Fat 4 g - 6 g DV Sat Fat 0.5 g - 3% DV Sugars - 1 g - * Sodium - 290 mg - 12% DV Based on a 2,000 calorie diet. *No DV defined. *Contains 560 mg of ALA per serving, which is 35% of the 1.6 g Daily Value for ALA