⏱ 25 min total5-minute Honey Yogurt Quinoa Parfait
Per 1 serving · 285 g · 6 ingredients
of a 2,000 cal day
- Protein22g19% of calories
- Carbs81g70% of calories
- Fat5.6g11% of calories
- ✓ Low saturated fat
- ✓ Low sodium
At a glance
One serving of 5-minute Honey Yogurt Quinoa Parfait (285 g) has 437 calories, with 22 g of protein, 81 g of carbohydrates and 5.6 g of fat. Most of its energy comes from carbs (70% of calories). It is high in protein (44% DV), dietary fiber (31% DV) and Vitamin E (21% DV).
High in
20%+ of the daily value
- Protein44%
- Dietary fiber31%
- Vitamin E21%
- Thiamine43%
- Riboflavin (B2)57%
- Niacin33%
Good source of
10–19% of the daily value
- Vitamin A12%
- Vitamin C12%
- Vitamin K13%
- Choline11%
- Calcium18%
- Potassium16%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¼ cup Quinoa
4 oz Greek yogurt
2 tsp Honey
¼ cup Cheerios
¼ cup Muesli
½ cup arils (seed/juice sacs) Pomegranate
Directions
- 1
Prepare quinoa as per package directons (or use leftovers from a previous meal).
- 2
Mix the Greek yogurt with the quinoa and the honey.
- 3
Layer half of the yogurt mixture into the bottom of a round glass. Cover with half of the cereal, half of the pomegranate arils, and repeat layers once more. Serve immediately!
Vitamins & minerals
Amounts for 1 serving (285 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 106 μg | 12% |
| Vitamin C | 10 mg | 12% |
| Vitamin D | 0.2 μg | 2% |
| Vitamin E | 3 mg | 21% |
| Vitamin K | 15 μg | 13% |
| Thiamine | 1 mg | 43% |
| Riboflavin (B2) | 1 mg | 57% |
| Niacin | 5 mg | 33% |
| Vitamin B6 | 1 mg | 59% |
| Folate (B9) | 221 μg | 55% |
| Vitamin B12 | 2 μg | 88% |
| Pantothenic acid | 2 mg | 42% |
| Choline | 60 mg | 11% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 182 mg | 18% |
| Iron | 7 mg | 81% |
| Potassium | 760 mg | 16% |
| Magnesium | 131 mg | 31% |
| Phosphorus | 464 mg | 66% |
| Zinc | 4 mg | 38% |
| Copper | 1 mg | 60% |
| Manganese | 2 mg | 73% |
| Selenium | 21 μg | 37% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.3 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 3 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 1 μg | — |
| Fructose | 6 g | — |
| Galactose | 1 g | — |
| Glucose | 5 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.3 g | — |
| Histidine | 0.2 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.3 g | — |
| Lactose | 3 g | — |
| Leucine | 0.4 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.3 g | — |
| Maltose | 0.2 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 2 g | — |
| Phenylalanine | 0.3 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 0.4 g | — |
| Retinol | 105 μg | — |
| Serine | 0.3 g | — |
| Starch | 26 g | — |
| Sucrose | 0.4 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.2 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0.2 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.1 g | — |
| Valine | 0.3 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.2 μg | — |
Burning 437 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 83minWalking (3.5 mph)
- 52minCycling (moderate)
- 36minRunning (6 mph)
- 62minSwimming laps
Common questions
How many calories are in 5-minute Honey Yogurt Quinoa Parfait?
One serving of 5-minute Honey Yogurt Quinoa Parfait (1 serving) has 437 calories, which works out to 153 calories per 100 g. That is about 22% of a 2,000-calorie day.
Is 5-minute Honey Yogurt Quinoa Parfait high in protein?
It provides a solid 22 g of protein per serving (44% of the 50 g daily value), but protein supplies only 19% 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 5-minute Honey Yogurt Quinoa Parfait keto-friendly?
It is hard to fit into a strict keto diet. One serving has 72 g of net carbs and 70% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in 5-minute Honey Yogurt Quinoa Parfait?
130 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in 5-minute Honey Yogurt Quinoa Parfait?
34 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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