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Quinoa Parfait⏱ 25 min total
Recipes

Quinoa Parfait

Per 1 serving · 332 g · 5 ingredients

Calories
346
17%
of a 2,000 cal day
  • Protein
    19g
    21% of calories
  • Carbs
    63g
    70% of calories
  • Fat
    3.6g
    9% of calories
Portion
  • ✓ Low saturated fat
  • ✓ Low sodium

At a glance

One serving of Quinoa Parfait (332 g) has 346 calories, with 19 g of protein, 63 g of carbohydrates and 3.6 g of fat. Most of its energy comes from carbs (70% of calories). It is high in protein (38% DV), dietary fiber (26% DV) and Vitamin C (39% DV).

Per 100 g
104cal
low energy density
Protein per 100 cal
5.5g
Net carbs
55g
carbs minus fiber
Fiber
7.3g
22 g sugar

High in

20%+ of the daily value

  • Protein38%
  • Dietary fiber26%
  • Vitamin C39%
  • Riboflavin (B2)38%
  • Vitamin B654%
  • Folate (B9)29%

Good source of

10–19% of the daily value

  • Vitamin E10%
  • Thiamine19%
  • Niacin11%
  • Choline11%
  • Calcium16%
  • Potassium18%

Watch

20%+ of the daily value

Nothing notable

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 10 minCook 15 min
  1. 1

    Prepare the quinoa according to the package instructions and allow it to cool completely.

  2. 2

    In a tall glass or mason jar, layer the Greek yogurt, blueberries, strawberries, sliced banana, and the cooled quinoa.

Vitamins & minerals

Amounts for 1 serving (332 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A6 μg
1%
Vitamin C35 mg
39%
Vitamin D0 μg
0%
Vitamin E1 mg
10%
Vitamin K8 μg
7%
Thiamine0.2 mg
19%
Riboflavin (B2)0.5 mg
38%
Niacin2 mg
11%
Vitamin B61 mg
54%
Folate (B9)118 μg
29%
Vitamin B121 μg
36%
Pantothenic acid1 mg
22%
Choline61 mg
11%

Minerals

NutrientAmount% Daily Value
Calcium158 mg
16%
Iron3 mg
32%
Potassium847 mg
18%
Magnesium131 mg
31%
Phosphorus383 mg
55%
Zinc2 mg
20%
Copper0.4 mg
48%
Manganese1 mg
61%
Selenium16 μg
29%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine0.3 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene25 μg—
Arginine0.5 g—
Aspartic acid1 g—
Beta carotene44 μg—
Caffeine0 mg—
Cystine0.1 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride4 μg—
Fructose8 g—
Galactose1 g—
Glucose8 g—
Glutamic acid1 g—
Glycine0.3 g—
Histidine0.2 g—
Hydroxyproline0 g—
Isoleucine0.2 g—
Lactose3 g—
Leucine0.4 g—
Lycopene0 μg—
Lysine0.4 g—
Maltose0 g—
Methionine0.1 g—
Monounsaturated fats1 g—
Phenylalanine0.3 g—
Polyunsaturated fats2 g—
Proline0.4 g—
Retinol1 μg—
Serine0.3 g—
Starch28 g—
Sucrose3 g—
Theobromine0 mg—
Threonine0.2 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0.1 g—
Tyrosine0.1 g—
Valine0.3 g—
Vitamin D20 μg—
Vitamin D30 μg—

Burning 346 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 66min
    Walking (3.5 mph)
  • 42min
    Cycling (moderate)
  • 29min
    Running (6 mph)
  • 49min
    Swimming laps

Common questions

How many calories are in Quinoa Parfait?

One serving of Quinoa Parfait (1 serving) has 346 calories, which works out to 104 calories per 100 g. That is about 17% of a 2,000-calorie day.

Is Quinoa Parfait high in protein?

It provides a solid 19 g of protein per serving (38% of the 50 g daily value), but protein supplies only 21% 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 Parfait keto-friendly?

It is hard to fit into a strict keto diet. One serving has 55 g of net carbs and 70% 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 Parfait?

45 mg per serving, which meets the FDA definition of low sodium (140 mg or less).

How much sugar is in Quinoa Parfait?

22 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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