⏱ 10 min totalOvernight Chai Chia Breakfast Parfait
Per 1 serving · 139 g · 9 ingredients
of a 2,000 cal day
- Protein8.1g10% of calories
- Carbs34g41% of calories
- Fat18g49% of calories
- ✓ Low sodium
- ✓ Cholesterol free
At a glance
One serving of Overnight Chai Chia Breakfast Parfait (139 g) has 309 calories, with 8.1 g of protein, 34 g of carbohydrates and 18 g of fat. Most of its energy comes from fat (49% of calories). It is high in dietary fiber (35% DV), Vitamin E (47% DV) and riboflavin (b2) (45% DV).
High in
20%+ of the daily value
- Dietary fiber35%
- Vitamin E47%
- Riboflavin (B2)45%
- Calcium22%
- Iron28%
- Magnesium29%
Good source of
10–19% of the daily value
- Thiamine13%
- Niacin13%
- Zinc16%
- Selenium14%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 tbsp Chia seeds
⅛ cup Almond milk
1 tbsp Maple syrup
¼ medium Apple
¾ tsp Cinnamon
¹⁄₁₆ tsp Ground ginger
¹⁄₁₆ tsp, ground Cardamom
½ tsp Vanilla extract
¼ cup, slivered Almonds
Directions
- 1
Mix chia seeds, almond milk, and 3 teaspoons of maple syrup in a small bowl. Divide the mixture into 2 small bowls or glass mason jars. Cover and refrigerate overnight to thicken.
- 2
Chop the apple into small chunks. Combine with cinnamon, ginger, cardamom, and vanilla extract in a small bowl. Adjust spices if needed. Divide the spiced apples between the bowls, top with slivered almonds, and drizzle with the remaining maple syrup.
Vitamins & minerals
Amounts for 1 serving (139 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 2 μg | 0% |
| Vitamin C | 2 mg | 3% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 7 mg | 47% |
| Vitamin K | 2 μg | 1% |
| Thiamine | 0.2 mg | 13% |
| Riboflavin (B2) | 1 mg | 45% |
| Niacin | 2 mg | 13% |
| Vitamin B6 | 0.1 mg | 4% |
| Folate (B9) | 19 μg | 5% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 0.2 mg | 4% |
| Choline | 16 mg | 3% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 217 mg | 22% |
| Iron | 2 mg | 28% |
| Potassium | 374 mg | 8% |
| Magnesium | 121 mg | 29% |
| Phosphorus | 240 mg | 34% |
| Zinc | 2 mg | 16% |
| Copper | 0.4 mg | 45% |
| Manganese | 2 mg | 83% |
| Selenium | 8 μg | 14% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.4 g | — |
| Alpha Linolenic Acid (ALA) | 2 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 15 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 1 μg | — |
| Fructose | 3 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 0.5 g | — |
| Histidine | 0.2 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.3 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0.3 μg | — |
| Lysine | 0.3 g | — |
| Maltose | 0 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 9 g | — |
| Phenylalanine | 0.4 g | — |
| Polyunsaturated fats | 6 g | — |
| Proline | 0.4 g | — |
| Retinol | 0 μg | — |
| Serine | 0.4 g | — |
| Starch | 0.2 g | — |
| Sucrose | 14 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.2 g | — |
| Total omega 3 | 2 g | — |
| Total omega 6 | 4 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.2 g | — |
| Valine | 0.3 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 309 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 59minWalking (3.5 mph)
- 37minCycling (moderate)
- 26minRunning (6 mph)
- 44minSwimming laps
Common questions
How many calories are in Overnight Chai Chia Breakfast Parfait?
One serving of Overnight Chai Chia Breakfast Parfait (1 serving) has 309 calories, which works out to 223 calories per 100 g. That is about 16% of a 2,000-calorie day.
Is Overnight Chai Chia Breakfast Parfait high in protein?
Not especially. It has 8.1 g of protein per serving, and protein supplies 10% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Overnight Chai Chia Breakfast Parfait keto-friendly?
It is hard to fit into a strict keto diet. One serving has 24 g of net carbs and 41% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Overnight Chai Chia Breakfast Parfait?
24 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Overnight Chai Chia Breakfast 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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