⏱ 10 min totalBlackberry Yogurt Parfait
Per 1 serving · 397 g · 4 ingredients
of a 2,000 cal day
- Protein30g34% of calories
- Carbs29g32% of calories
- Fat14g34% of calories
- ✓ Protein-dense
- ✓ Low sodium
At a glance
One serving of Blackberry Yogurt Parfait (397 g) has 340 calories, with 30 g of protein, 29 g of carbohydrates and 14 g of fat. Most of its energy comes from protein (34% of calories). It is high in protein (60% DV), dietary fiber (46% DV) and Vitamin C (34% DV).
High in
20%+ of the daily value
- Protein60%
- Dietary fiber46%
- Vitamin C34%
- Vitamin E32%
- Vitamin K24%
- Thiamine30%
Good source of
10–19% of the daily value
- Niacin14%
- Folate (B9)17%
- Choline12%
- Potassium16%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
Directions
- 1
Top yogurt with the blackberries, almonds, and flax. Serve and enjoy!
Vitamins & minerals
Amounts for 1 serving (397 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 18 μg | 2% |
| Vitamin C | 30 mg | 34% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 5 mg | 32% |
| Vitamin K | 29 μg | 24% |
| Thiamine | 0.4 mg | 30% |
| Riboflavin (B2) | 1 mg | 64% |
| Niacin | 2 mg | 14% |
| Vitamin B6 | 0.3 mg | 21% |
| Folate (B9) | 69 μg | 17% |
| Vitamin B12 | 2 μg | 71% |
| Pantothenic acid | 1 mg | 26% |
| Choline | 64 mg | 12% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 359 mg | 36% |
| Iron | 2 mg | 29% |
| Potassium | 755 mg | 16% |
| Magnesium | 141 mg | 34% |
| Phosphorus | 485 mg | 69% |
| Zinc | 3 mg | 26% |
| Copper | 1 mg | 62% |
| Manganese | 2 mg | 69% |
| Selenium | 27 μg | 48% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.2 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 184 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0 μg | — |
| Fructose | 3 g | — |
| Galactose | 2 g | — |
| Glucose | 3 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.3 g | — |
| Histidine | 0.2 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.2 g | — |
| Lactose | 6 g | — |
| Leucine | 0.3 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.2 g | — |
| Maltose | 0.1 g | — |
| Methionine | 0 g | — |
| Monounsaturated fats | 5 g | — |
| Phenylalanine | 0.2 g | — |
| Polyunsaturated fats | 6 g | — |
| Proline | 0.2 g | — |
| Retinol | 2 μg | — |
| Serine | 0.2 g | — |
| Starch | 0.1 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.2 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 2 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.1 g | — |
| Valine | 0.3 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 340 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 65minWalking (3.5 mph)
- 41minCycling (moderate)
- 28minRunning (6 mph)
- 48minSwimming laps
Common questions
How many calories are in Blackberry Yogurt Parfait?
One serving of Blackberry Yogurt Parfait (1 serving) has 340 calories, which works out to 86 calories per 100 g. That is about 17% of a 2,000-calorie day.
Is Blackberry Yogurt Parfait high in protein?
Yes. It has 30 g of protein per serving, and 34% of its calories come from protein (8.9 g of protein per 100 calories).
Is Blackberry Yogurt Parfait keto-friendly?
It is hard to fit into a strict keto diet. One serving has 16 g of net carbs and 32% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Blackberry Yogurt Parfait?
87 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Blackberry Yogurt Parfait?
15 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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