⏱ 5 min totalPineapple, Blueberry, Bran Parfait
Per 1 serving · 240 g · 5 ingredients
of a 2,000 cal day
- Protein15g29% of calories
- Carbs31g59% of calories
- Fat2.8g12% of calories
- ✓ Low fat
- ✓ Low saturated fat
- ✓ Low sodium
At a glance
One serving of Pineapple, Blueberry, Bran Parfait (240 g) has 196 calories, with 15 g of protein, 31 g of carbohydrates and 2.8 g of fat. Most of its energy comes from carbs (59% of calories). It is high in protein (30% DV), Vitamin C (46% DV) and thiamine (26% DV).
High in
20%+ of the daily value
- Protein30%
- Vitamin C46%
- Thiamine26%
- Riboflavin (B2)44%
- Niacin20%
- Vitamin B635%
Good source of
10–19% of the daily value
- Dietary fiber16%
- Vitamin A13%
- Pantothenic acid13%
- Calcium15%
- Magnesium17%
- Zinc16%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
Directions
- 1
Layer the yogurt, berries, bran flakes, pineapple, and chopped cashews in a bowl or parfait glass.
- 2
Serve immediately to keep the cereal crisp.
Vitamins & minerals
Amounts for 1 serving (240 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 117 μg | 13% |
| Vitamin C | 41 mg | 46% |
| Vitamin D | 1 μg | 3% |
| Vitamin E | 0.3 mg | 2% |
| Vitamin K | 6 μg | 5% |
| Thiamine | 0.3 mg | 26% |
| Riboflavin (B2) | 1 mg | 44% |
| Niacin | 3 mg | 20% |
| Vitamin B6 | 0.5 mg | 35% |
| Folate (B9) | 126 μg | 31% |
| Vitamin B12 | 2 μg | 68% |
| Pantothenic acid | 1 mg | 13% |
| Choline | 29 mg | 5% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 152 mg | 15% |
| Iron | 5 mg | 61% |
| Potassium | 382 mg | 8% |
| Magnesium | 71 mg | 17% |
| Phosphorus | 264 mg | 38% |
| Zinc | 2 mg | 16% |
| Copper | 0.3 mg | 32% |
| Manganese | 1 mg | 63% |
| Selenium | 20 μg | 37% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 0.1 g | — |
| Aspartic acid | 0.2 g | — |
| Beta carotene | 35 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 | 3 g | — |
| Galactose | 1 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 0.3 g | — |
| Glycine | 0.1 g | — |
| Histidine | 0 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0 g | — |
| Lactose | 3 g | — |
| Leucine | 0.1 g | — |
| Lycopene | 0 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 g | — |
| Retinol | 113 μg | — |
| Serine | 0.1 g | — |
| Starch | 1 g | — |
| Sucrose | 5 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0 g | — |
| Tyrosine | 0 g | — |
| Valine | 0.1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 1 μg | — |
Burning 196 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 37minWalking (3.5 mph)
- 23minCycling (moderate)
- 16minRunning (6 mph)
- 28minSwimming laps
Common questions
How many calories are in Pineapple, Blueberry, Bran Parfait?
One serving of Pineapple, Blueberry, Bran Parfait (1 serving) has 196 calories, which works out to 81 calories per 100 g. That is about 9.8% of a 2,000-calorie day.
Is Pineapple, Blueberry, Bran 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 29% 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 Pineapple, Blueberry, Bran Parfait keto-friendly?
It is hard to fit into a strict keto diet. One serving has 27 g of net carbs and 59% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Pineapple, Blueberry, Bran Parfait?
126 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Pineapple, Blueberry, Bran Parfait?
17 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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