⏱ 16 min totalQuinoa and Yogurt Parfait
Per 1 serving · 426 g · 5 ingredients
of a 2,000 cal day
- Protein24g19% of calories
- Carbs93g71% of calories
- Fat5.9g10% of calories
- ✓ Low saturated fat
- ✓ Low sodium
At a glance
One serving of Quinoa and Yogurt Parfait (426 g) has 506 calories, with 24 g of protein, 93 g of carbohydrates and 5.9 g of fat. Most of its energy comes from carbs (71% of calories). It is high in protein (49% DV), dietary fiber (46% DV) and thiamine (28% DV).
High in
20%+ of the daily value
- Protein49%
- Dietary fiber46%
- Thiamine28%
- Riboflavin (B2)49%
- Vitamin B646%
- Folate (B9)44%
Good source of
10–19% of the daily value
- Vitamin C11%
- Vitamin E16%
- Niacin11%
- Choline16%
- Calcium19%
- Potassium19%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
Directions
- 1
Cook the quinoa according to package instructions and keep it warm.
- 2
Cut the apple and pear into chunks. Toss the fruit chunks with cinnamon in a small bowl and microwave uncovered for one minute.
- 3
Divide half of the quinoa into the bottom of two bowls or dessert dishes. Layer with half of the fruit mixture and 1/4 cup of Greek yogurt. Repeat with the remaining quinoa, another 1/4 cup of yogurt, and top with the remaining fruit.
Vitamins & minerals
Amounts for 1 serving (426 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 7 μg | 1% |
| Vitamin C | 10 mg | 11% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 2 mg | 16% |
| Vitamin K | 8 μg | 7% |
| Thiamine | 0.3 mg | 28% |
| Riboflavin (B2) | 1 mg | 49% |
| Niacin | 2 mg | 11% |
| Vitamin B6 | 1 mg | 46% |
| Folate (B9) | 176 μg | 44% |
| Vitamin B12 | 1 μg | 36% |
| Pantothenic acid | 1 mg | 23% |
| Choline | 87 mg | 16% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 195 mg | 19% |
| Iron | 4 mg | 55% |
| Potassium | 897 mg | 19% |
| Magnesium | 194 mg | 46% |
| Phosphorus | 568 mg | 81% |
| Zinc | 3 mg | 31% |
| Copper | 1 mg | 71% |
| Manganese | 2 mg | 89% |
| Selenium | 18 μg | 33% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 1 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 54 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 6 μg | — |
| Fructose | 14 g | — |
| Galactose | 1 g | — |
| Glucose | 6 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 1 g | — |
| Histidine | 0.3 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.4 g | — |
| Lactose | 3 g | — |
| Leucine | 1 g | — |
| Lycopene | 0.2 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.3 g | — |
| Monounsaturated fats | 1 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 3 g | — |
| Proline | 1 g | — |
| Retinol | 1 μg | — |
| Serine | 0.5 g | — |
| Starch | 44 g | — |
| Sucrose | 3 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.3 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.2 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 506 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 96minWalking (3.5 mph)
- 61minCycling (moderate)
- 42minRunning (6 mph)
- 71minSwimming laps
Common questions
How many calories are in Quinoa and Yogurt Parfait?
One serving of Quinoa and Yogurt Parfait (1 serving) has 506 calories, which works out to 119 calories per 100 g. That is about 25% of a 2,000-calorie day.
Is Quinoa and Yogurt Parfait high in protein?
It provides a solid 24 g of protein per serving (49% of the 50 g daily value), but protein supplies only 19% 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 Quinoa and Yogurt Parfait keto-friendly?
It is hard to fit into a strict keto diet. One serving has 80 g of net carbs and 71% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Quinoa and Yogurt Parfait?
47 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Quinoa and Yogurt Parfait?
27 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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