⏱ 10 min totalRaspberry Coconut Parfait
Per 1 serving · 650 g · 6 ingredients
of a 2,000 cal day
- Protein29g14% of calories
- Carbs117g57% of calories
- Fat26g29% of calories
At a glance
One serving of Raspberry Coconut Parfait (650 g) has 779 calories, with 29 g of protein, 117 g of carbohydrates and 26 g of fat. Most of its energy comes from carbs (57% of calories). It is high in protein (58% DV), dietary fiber (75% DV) and Vitamin C (97% DV). Keep an eye on saturated fat, which provides 114% of the daily value.
High in
20%+ of the daily value
- Protein58%
- Dietary fiber75%
- Vitamin C97%
- Riboflavin (B2)60%
- Vitamin B655%
- Folate (B9)22%
Good source of
10–19% of the daily value
- Vitamin K10%
- Thiamine16%
- Niacin18%
- Choline15%
Watch
20%+ of the daily value
- Saturated fat114%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
8 oz Greek yogurt
½ cup, halves Strawberries
1 cup Raspberries
1 medium Banana
1 cup Coconut meat
1 tbsp Honey
Directions
- 1
Top yogurt with strawberries, raspberries, chopped banana, and coconut. Drizzle with honey and enjoy!
Vitamins & minerals
Amounts for 1 serving (650 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 9 μg | 1% |
| Vitamin C | 87 mg | 97% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 1 mg | 9% |
| Vitamin K | 12 μg | 10% |
| Thiamine | 0.2 mg | 16% |
| Riboflavin (B2) | 1 mg | 60% |
| Niacin | 3 mg | 18% |
| Vitamin B6 | 1 mg | 55% |
| Folate (B9) | 86 μg | 22% |
| Vitamin B12 | 2 μg | 70% |
| Pantothenic acid | 2 mg | 35% |
| Choline | 82 mg | 15% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 309 mg | 31% |
| Iron | 3 mg | 37% |
| Potassium | 1,362 mg | 29% |
| Magnesium | 137 mg | 33% |
| Phosphorus | 472 mg | 67% |
| Zinc | 3 mg | 24% |
| Copper | 1 mg | 65% |
| Manganese | 2 mg | 102% |
| Selenium | 38 μg | 68% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.2 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 49 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 51 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 7 μg | — |
| Fructose | 19 g | — |
| Galactose | 2 g | — |
| Glucose | 18 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.2 g | — |
| Histidine | 0.1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.1 g | — |
| Lactose | 6 g | — |
| Leucine | 0.2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.2 g | — |
| Maltose | 0.3 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 1 g | — |
| Phenylalanine | 0.2 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 0.2 g | — |
| Retinol | 2 μg | — |
| Serine | 0.3 g | — |
| Starch | 6 g | — |
| Sucrose | 34 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0.2 g | — |
| Tryptophan | 0 g | — |
| Tyrosine | 0.1 g | — |
| Valine | 0.2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 779 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 148minWalking (3.5 mph)
- 93minCycling (moderate)
- 65minRunning (6 mph)
- 110minSwimming laps
Common questions
How many calories are in Raspberry Coconut Parfait?
One serving of Raspberry Coconut Parfait (1 serving) has 779 calories, which works out to 120 calories per 100 g. That is about 39% of a 2,000-calorie day.
Is Raspberry Coconut Parfait high in protein?
It provides a solid 29 g of protein per serving (58% of the 50 g daily value), but protein supplies only 14% 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 Raspberry Coconut Parfait keto-friendly?
It is hard to fit into a strict keto diet. One serving has 96 g of net carbs and 57% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Raspberry Coconut Parfait?
328 mg per serving.
How much sugar is in Raspberry Coconut Parfait?
79 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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