⏱ 10 min totalMango Granola Parfait
Per 1 serving · 250 g · 3 ingredients
of a 2,000 cal day
- Protein18g39% of calories
- Carbs22g48% of calories
- Fat2.8g14% of calories
- ✓ Protein-dense
- ✓ Low fat
- ✓ Low saturated fat
- ✓ Low sodium
At a glance
One serving of Mango Granola Parfait (250 g) has 181 calories, with 18 g of protein, 22 g of carbohydrates and 2.8 g of fat. Most of its energy comes from carbs (48% of calories). It is high in protein (36% DV), Vitamin C (33% DV) and riboflavin (b2) (38% DV).
High in
20%+ of the daily value
- Protein36%
- Vitamin C33%
- Riboflavin (B2)38%
- Vitamin B1250%
- Phosphorus37%
- Selenium33%
Good source of
10–19% of the daily value
- Vitamin E11%
- Vitamin B617%
- Folate (B9)13%
- Pantothenic acid16%
- Calcium19%
- Zinc11%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
Directions
- 1
If desired, puree half of the mango and chop the other half into small cubes (or just leave it in cubes if you're feeling lazy).
- 2
Mix a teaspoon of the pureed mango with a tablespoon of yogurt until creamy. Keep some puree on the side.
- 3
Layer the parfait into a cup: a layer of plain yogurt, then a layer of pureed mango, then a layer of the mango/yogurt puree then more plain yogurt. Top with the chopped mango and granola.
- 4
Enjoy!
Vitamins & minerals
Amounts for 1 serving (250 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 46 μg | 5% |
| Vitamin C | 30 mg | 33% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 2 mg | 11% |
| Vitamin K | 4 μg | 3% |
| Thiamine | 0.1 mg | 8% |
| Riboflavin (B2) | 1 mg | 38% |
| Niacin | 1 mg | 7% |
| Vitamin B6 | 0.2 mg | 17% |
| Folate (B9) | 53 μg | 13% |
| Vitamin B12 | 1 μg | 50% |
| Pantothenic acid | 1 mg | 16% |
| Choline | 34 mg | 6% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 191 mg | 19% |
| Iron | 1 mg | 7% |
| Potassium | 405 mg | 9% |
| Magnesium | 39 mg | 9% |
| Phosphorus | 262 mg | 37% |
| Zinc | 1 mg | 11% |
| Copper | 0.2 mg | 19% |
| Manganese | 0.4 mg | 16% |
| Selenium | 18 μg | 33% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 7 μg | — |
| Arginine | 0.1 g | — |
| Aspartic acid | 0.2 g | — |
| Beta carotene | 529 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0 μg | — |
| Fructose | 4 g | — |
| Galactose | 1 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 0.3 g | — |
| Glycine | 0.1 g | — |
| Histidine | 0.1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.1 g | — |
| Lactose | 4 g | — |
| Leucine | 0.1 g | — |
| Lycopene | 2 μg | — |
| Lysine | 0.1 g | — |
| Maltose | 0 g | — |
| Methionine | 0 g | — |
| Monounsaturated fats | 1 g | — |
| Phenylalanine | 0.1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 0.1 g | — |
| Retinol | 2 μg | — |
| Serine | 0.1 g | — |
| Starch | 0 g | — |
| Sucrose | 6 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 181 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 34minWalking (3.5 mph)
- 22minCycling (moderate)
- 15minRunning (6 mph)
- 26minSwimming laps
Common questions
How many calories are in Mango Granola Parfait?
One serving of Mango Granola Parfait (1 serving) has 181 calories, which works out to 72 calories per 100 g. That is about 9.1% of a 2,000-calorie day.
Is Mango Granola Parfait high in protein?
Yes. It has 18 g of protein per serving, and 39% of its calories come from protein (10 g of protein per 100 calories).
Is Mango Granola Parfait keto-friendly?
It is hard to fit into a strict keto diet. One serving has 20 g of net carbs and 48% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Mango Granola Parfait?
60 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Mango Granola Parfait?
18 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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