⏱ 5 min totalGreek Yogurt and Berry Parfait
Per 1 serving · 373 g · 6 ingredients
of a 2,000 cal day
- Protein28g31% of calories
- Carbs38g42% of calories
- Fat11g27% of calories
- ✓ Protein-dense
- ✓ Low sodium
At a glance
One serving of Greek Yogurt and Berry Parfait (373 g) has 343 calories, with 28 g of protein, 38 g of carbohydrates and 11 g of fat. Most of its energy comes from carbs (42% of calories). It is high in protein (55% DV), Vitamin C (48% DV) and riboflavin (b2) (55% DV).
High in
20%+ of the daily value
- Protein55%
- Vitamin C48%
- Riboflavin (B2)55%
- Vitamin B623%
- Vitamin B1275%
- Pantothenic acid22%
Good source of
10–19% of the daily value
- Dietary fiber19%
- Folate (B9)13%
- Iron16%
- Potassium12%
- Magnesium16%
- Zinc18%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
⅓ cup, sliced Strawberries
⅓ cup Raspberries
1 cup Greek yogurt
⅛ cup, chopped English walnuts
½ tsp Cinnamon
1 tbsp Honey
Directions
- 1
In a parfait or sundae glass, begin with a layer of strawberries and raspberries.
- 2
Add a layer of nonfat Greek yogurt on top of the fruit layer. Repeat the layers until the glass is filled.
- 3
Finish with a sprinkle of cinnamon and walnuts, and a drizzle of honey on top.
Vitamins & minerals
Amounts for 1 serving (373 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 4 μg | 1% |
| Vitamin C | 44 mg | 48% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 1 mg | 5% |
| Vitamin K | 5 μg | 4% |
| Thiamine | 0.1 mg | 6% |
| Riboflavin (B2) | 1 mg | 55% |
| Niacin | 1 mg | 7% |
| Vitamin B6 | 0.3 mg | 23% |
| Folate (B9) | 54 μg | 13% |
| Vitamin B12 | 2 μg | 75% |
| Pantothenic acid | 1 mg | 22% |
| Choline | 51 mg | 9% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 312 mg | 31% |
| Iron | 1 mg | 16% |
| Potassium | 566 mg | 12% |
| Magnesium | 67 mg | 16% |
| Phosphorus | 401 mg | 57% |
| Zinc | 2 mg | 18% |
| Copper | 0.3 mg | 37% |
| Manganese | 1 mg | 54% |
| Selenium | 25 μg | 45% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 7 μg | — |
| Arginine | 0.3 g | — |
| Aspartic acid | 0.3 g | — |
| Beta carotene | 12 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 4 μg | — |
| Fructose | 11 g | — |
| Galactose | 2 g | — |
| Glucose | 9 g | — |
| Glutamic acid | 0.4 g | — |
| Glycine | 0.1 g | — |
| Histidine | 0.1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.1 g | — |
| Lactose | 6 g | — |
| Leucine | 0.2 g | — |
| Lycopene | 0.2 μg | — |
| Lysine | 0.1 g | — |
| Maltose | 0.3 g | — |
| Methionine | 0 g | — |
| Monounsaturated fats | 1 g | — |
| Phenylalanine | 0.1 g | — |
| Polyunsaturated fats | 7 g | — |
| Proline | 0.1 g | — |
| Retinol | 2 μg | — |
| Serine | 0.1 g | — |
| Starch | 0 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.1 g | — |
| Total omega 3 | 1 g | — |
| Total omega 6 | 6 g | — |
| Tryptophan | 0 g | — |
| Tyrosine | 0.1 g | — |
| Valine | 0.1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 343 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 65minWalking (3.5 mph)
- 41minCycling (moderate)
- 29minRunning (6 mph)
- 48minSwimming laps
Common questions
How many calories are in Greek Yogurt and Berry Parfait?
One serving of Greek Yogurt and Berry Parfait (1 serving) has 343 calories, which works out to 92 calories per 100 g. That is about 17% of a 2,000-calorie day.
Is Greek Yogurt and Berry Parfait high in protein?
Yes. It has 28 g of protein per serving, and 31% of its calories come from protein (8.1 g of protein per 100 calories).
Is Greek Yogurt and Berry Parfait keto-friendly?
It is hard to fit into a strict keto diet. One serving has 33 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 Greek Yogurt and Berry Parfait?
89 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Greek Yogurt and Berry Parfait?
30 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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