⏱ 2 min totalBlueberry Parfait
Per 1 serving · 270 g · 3 ingredients
of a 2,000 cal day
- Protein25g30% of calories
- Carbs35g42% of calories
- Fat11g28% of calories
- ✓ Protein-dense
- ✓ Low sodium
At a glance
One serving of Blueberry Parfait (270 g) has 333 calories, with 25 g of protein, 35 g of carbohydrates and 11 g of fat. Most of its energy comes from carbs (42% of calories). It is high in protein (50% DV), Vitamin E (32% DV) and thiamine (32% DV).
High in
20%+ of the daily value
- Protein50%
- Vitamin E32%
- Thiamine32%
- Riboflavin (B2)50%
- Vitamin B1256%
- Pantothenic acid26%
Good source of
10–19% of the daily value
- Dietary fiber17%
- Vitamin K11%
- Vitamin B619%
- Folate (B9)12%
- Potassium11%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
Directions
- 1
Rinse the blueberries thoroughly. In a bowl, combine the blueberries, yogurt, and granola. Serve immediately.
Vitamins & minerals
Amounts for 1 serving (270 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 4 μg | 0% |
| Vitamin C | 5 mg | 6% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 5 mg | 32% |
| Vitamin K | 13 μg | 11% |
| Thiamine | 0.4 mg | 32% |
| Riboflavin (B2) | 1 mg | 50% |
| Niacin | 1 mg | 9% |
| Vitamin B6 | 0.2 mg | 19% |
| Folate (B9) | 49 μg | 12% |
| Vitamin B12 | 1 μg | 56% |
| Pantothenic acid | 1 mg | 26% |
| Choline | 50 mg | 9% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 233 mg | 23% |
| Iron | 2 mg | 25% |
| Potassium | 511 mg | 11% |
| Magnesium | 94 mg | 22% |
| Phosphorus | 434 mg | 62% |
| Zinc | 3 mg | 24% |
| Copper | 0.3 mg | 36% |
| Manganese | 2 mg | 80% |
| Selenium | 29 μg | 52% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.4 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 20 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 | 2 g | — |
| Galactose | 1 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.4 g | — |
| Histidine | 0.2 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.2 g | — |
| Lactose | 5 g | — |
| Leucine | 0.5 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.3 g | — |
| Maltose | 0 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 4 g | — |
| Phenylalanine | 0.3 g | — |
| Polyunsaturated fats | 4 g | — |
| Proline | 0.4 g | — |
| Retinol | 2 μg | — |
| Serine | 0.3 g | — |
| Starch | 0 g | — |
| Sucrose | 0.1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.2 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.2 g | — |
| Valine | 0.3 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 333 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 63minWalking (3.5 mph)
- 40minCycling (moderate)
- 28minRunning (6 mph)
- 47minSwimming laps
Common questions
How many calories are in Blueberry Parfait?
One serving of Blueberry Parfait (1 serving) has 333 calories, which works out to 123 calories per 100 g. That is about 17% of a 2,000-calorie day.
Is Blueberry Parfait high in protein?
Yes. It has 25 g of protein per serving, and 30% of its calories come from protein (7.4 g of protein per 100 calories).
Is Blueberry Parfait keto-friendly?
It is hard to fit into a strict keto diet. One serving has 30 g of net carbs and 42% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Blueberry Parfait?
76 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Blueberry Parfait?
19 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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