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⏱ 40 min total
Recipes

Chocolate, Almond, and Banana Parfaits

Per 1 serving · 250 g · 7 ingredients

Calories
543
27%
of a 2,000 cal day
  • Protein
    13g
    9% of calories
  • Carbs
    78g
    54% of calories
  • Fat
    23g
    37% of calories
Portion

At a glance

One serving of Chocolate, Almond, and Banana Parfaits (250 g) has 543 calories, with 13 g of protein, 78 g of carbohydrates and 23 g of fat. Most of its energy comes from carbs (54% of calories). It is high in protein (25% DV), riboflavin (b2) (42% DV) and Vitamin B6 (27% DV). Keep an eye on sodium and saturated fat, which provide 21% and 60% of the daily value.

Per 100 g
217cal
medium energy density
Protein per 100 cal
2.3g
Net carbs
73g
carbs minus fiber
Fiber
5.5g
31 g sugar

High in

20%+ of the daily value

  • Protein25%
  • Riboflavin (B2)42%
  • Vitamin B627%
  • Calcium25%
  • Iron21%
  • Magnesium20%

Good source of

10–19% of the daily value

  • Dietary fiber19%
  • Vitamin A16%
  • Vitamin E16%
  • Thiamine10%
  • Folate (B9)13%
  • Pantothenic acid12%

Watch

20%+ of the daily value

  • Sodium21%
  • Saturated fat60%

Ingredients

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

Directions

Prep 20 minCook 20 min
  1. 1

    Preheat oven to 325°F.

  2. 2

    Slice almonds and toast on a sheet pan in the preheated oven for approximately 10 minutes. Let cool slightly.

  3. 3

    Peel bananas and cut diagonally into about 24 slices total.

  4. 4

    In a 1-cup glass measuring cup, combine chocolate chips and 4 tablespoons of heavy whipping cream.

  5. 5

    Microwave on 50% power for 30 to 35 seconds, or until the chocolate is melted. Stir until smooth and cool to lukewarm.

  6. 6

    In a medium bowl, whisk together ricotta cheese, sugar, and the remaining 2 tablespoons of heavy whipping cream until blended and the mixture just starts to thicken.

  7. 7

    If necessary, cut the angel food cake slices into rounds using a 2 1/2-inch cookie cutter.

  8. 8

    Place 1 cake round in the bottom of each of 4 wine goblets or old-fashioned glasses.

  9. 9

    Top each cake round with 3 banana slices, 1 heaping spoonful of the cheese mixture, a drizzle of the chocolate sauce, and a sprinkling of toasted almonds.

  10. 10

    Repeat the layering process one more time.

  11. 11

    Serve immediately.

Vitamins & minerals

Amounts for 1 serving (250 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A145 μg
16%
Vitamin C8 mg
9%
Vitamin D0.2 μg
1%
Vitamin E2 mg
16%
Vitamin K3 μg
2%
Thiamine0.1 mg
10%
Riboflavin (B2)1 mg
42%
Niacin2 mg
9%
Vitamin B60.4 mg
27%
Folate (B9)51 μg
13%
Vitamin B120.2 μg
8%
Pantothenic acid1 mg
12%
Choline29 mg
5%

Minerals

NutrientAmount% Daily Value
Calcium252 mg
25%
Iron2 mg
21%
Potassium583 mg
12%
Magnesium86 mg
20%
Phosphorus367 mg
52%
Zinc1 mg
13%
Copper0.4 mg
42%
Manganese1 mg
28%
Selenium14 μg
26%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene22 μg—
Arginine1 g—
Aspartic acid1 g—
Beta carotene49 μg—
Caffeine14 mg—
Cystine0.2 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride3 μg—
Fructose4 g—
Galactose0 g—
Glucose4 g—
Glutamic acid3 g—
Glycine0.5 g—
Histidine0.5 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose0 g—
Leucine1 g—
Lycopene0 μg—
Lysine1 g—
Maltose0 g—
Methionine0.2 g—
Monounsaturated fats8 g—
Phenylalanine1 g—
Polyunsaturated fats2 g—
Proline1 g—
Retinol140 μg—
Serine1 g—
Starch5 g—
Sucrose9 g—
Theobromine111 mg—
Threonine1 g—
Total omega 30 g—
Total omega 61 g—
Tryptophan0.2 g—
Tyrosine0.5 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D30.2 μg—

Burning 543 calories

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

  • 103min
    Walking (3.5 mph)
  • 65min
    Cycling (moderate)
  • 45min
    Running (6 mph)
  • 76min
    Swimming laps

Common questions

How many calories are in Chocolate, Almond, and Banana Parfaits?

One serving of Chocolate, Almond, and Banana Parfaits (1 serving) has 543 calories, which works out to 217 calories per 100 g. That is about 27% of a 2,000-calorie day.

Are Chocolate, Almond, and Banana Parfaits high in protein?

It provides a solid 13 g of protein per serving (25% of the 50 g daily value), but protein supplies only 9% 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.

Are Chocolate, Almond, and Banana Parfaits keto-friendly?

It is hard to fit into a strict keto diet. One serving has 73 g of net carbs and 54% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Chocolate, Almond, and Banana Parfaits?

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

How much sugar is in Chocolate, Almond, and Banana Parfaits?

31 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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