⏱ 7 min totalGreek Yogurt and Jam Parfait
Per 1 serving · 180 g · 4 ingredients
of a 2,000 cal day
- Protein15g27% of calories
- Carbs30g55% of calories
- Fat4.2g17% of calories
- ✓ Low saturated fat
- ✓ Low sodium
At a glance
One serving of Greek Yogurt and Jam Parfait (180 g) has 215 calories, with 15 g of protein, 30 g of carbohydrates and 4.2 g of fat. Most of its energy comes from carbs (55% of calories). It is high in protein (30% DV), riboflavin (b2) (32% DV) and Vitamin B12 (37% DV).
High in
20%+ of the daily value
- Protein30%
- Riboflavin (B2)32%
- Vitamin B1237%
- Phosphorus34%
- Manganese31%
- Selenium30%
Good source of
10–19% of the daily value
- Vitamin E12%
- Thiamine13%
- Vitamin B610%
- Pantothenic acid13%
- Calcium15%
- Iron11%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
Directions
- 1
Place the strawberry jam at the bottom of each serving glass.
- 2
Spoon half of the Greek yogurt over the jam.
- 3
Top with granola and blueberries.
- 4
Add the remaining Greek yogurt on top. Serve immediately and enjoy!
Vitamins & minerals
Amounts for 1 serving (180 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 2 μg | 0% |
| Vitamin C | 4 mg | 5% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 2 mg | 12% |
| Vitamin K | 6 μg | 5% |
| Thiamine | 0.2 mg | 13% |
| Riboflavin (B2) | 0.4 mg | 32% |
| Niacin | 1 mg | 4% |
| Vitamin B6 | 0.1 mg | 10% |
| Folate (B9) | 25 μg | 6% |
| Vitamin B12 | 1 μg | 37% |
| Pantothenic acid | 1 mg | 13% |
| Choline | 29 mg | 5% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 149 mg | 15% |
| Iron | 1 mg | 11% |
| Potassium | 286 mg | 6% |
| Magnesium | 42 mg | 10% |
| Phosphorus | 238 mg | 34% |
| Zinc | 1 mg | 12% |
| Copper | 0.1 mg | 16% |
| Manganese | 1 mg | 31% |
| Selenium | 16 μg | 30% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 0.2 g | — |
| Aspartic acid | 0.3 g | — |
| Beta carotene | 10 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 | 1 g | — |
| Galactose | 1 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.1 g | — |
| Histidine | 0.1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.1 g | — |
| Lactose | 3 g | — |
| Leucine | 0.2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.1 g | — |
| Maltose | 0 g | — |
| Methionine | 0 g | — |
| Monounsaturated fats | 2 g | — |
| Phenylalanine | 0.1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 0.1 g | — |
| Retinol | 1 μg | — |
| Serine | 0.1 g | — |
| Starch | 0 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0 g | — |
| Tyrosine | 0.1 g | — |
| Valine | 0.1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 215 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 41minWalking (3.5 mph)
- 26minCycling (moderate)
- 18minRunning (6 mph)
- 30minSwimming laps
Common questions
How many calories are in Greek Yogurt and Jam Parfait?
One serving of Greek Yogurt and Jam Parfait (1 serving) has 215 calories, which works out to 120 calories per 100 g. That is about 11% of a 2,000-calorie day.
Is Greek Yogurt and Jam Parfait high in protein?
It provides a solid 15 g of protein per serving (30% of the 50 g daily value), but protein supplies only 27% 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 Greek Yogurt and Jam Parfait keto-friendly?
It is hard to fit into a strict keto diet. One serving has 28 g of net carbs and 55% 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 Jam Parfait?
54 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Greek Yogurt and Jam Parfait?
9.4 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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