⏱ 25 min totalVegan Fruit Chia Parfait
Per 1 serving · 265 g · 8 ingredients
of a 2,000 cal day
- Protein7.6g9% of calories
- Carbs44g50% of calories
- Fat16g41% of calories
- ✓ Low sodium
- ✓ Cholesterol free
At a glance
One serving of Vegan Fruit Chia Parfait (265 g) has 331 calories, with 7.6 g of protein, 44 g of carbohydrates and 16 g of fat. Most of its energy comes from carbs (50% of calories). It is high in dietary fiber (49% DV), Vitamin C (53% DV) and riboflavin (b2) (31% DV).
High in
20%+ of the daily value
- Dietary fiber49%
- Vitamin C53%
- Riboflavin (B2)31%
- Niacin20%
- Calcium33%
- Iron36%
Good source of
10–19% of the daily value
- Vitamin E17%
- Vitamin K11%
- Thiamine18%
- Potassium10%
- Zinc18%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
½ cup Almond milk
1 oz Chia seeds
1 tbsp Maple syrup
¼ oz Coconut meat
¼ oz (23 whole kernels) Almonds
¼ cup, sliced Strawberries
⅛ cup, sliced Kiwi
⅛ cup Blueberries
Directions
- 1
Combine almond milk, chia seeds, and maple syrup in a small bowl. Allow to sit for 20 minutes to thicken, stirring occasionally.
- 2
To assemble, layer chia pudding, sliced almonds, fruits, and coconut in a glass or jar. Repeat layers until full. Serve immediately.
Vitamins & minerals
Amounts for 1 serving (265 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 2 μg | 0% |
| Vitamin C | 48 mg | 53% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 3 mg | 17% |
| Vitamin K | 14 μg | 11% |
| Thiamine | 0.2 mg | 18% |
| Riboflavin (B2) | 0.4 mg | 31% |
| Niacin | 3 mg | 20% |
| Vitamin B6 | 0.1 mg | 4% |
| Folate (B9) | 34 μg | 8% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 0.2 mg | 3% |
| Choline | 11 mg | 2% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 334 mg | 33% |
| Iron | 3 mg | 36% |
| Potassium | 473 mg | 10% |
| Magnesium | 132 mg | 31% |
| Phosphorus | 305 mg | 44% |
| Zinc | 2 mg | 18% |
| Copper | 0.4 mg | 47% |
| Manganese | 2 mg | 80% |
| Selenium | 17 μg | 32% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.4 g | — |
| Alpha Linolenic Acid (ALA) | 5 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 21 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 2 μg | — |
| Fructose | 3 g | — |
| Galactose | 0 g | — |
| Glucose | 3 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 0.4 g | — |
| Histidine | 0.2 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.3 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.3 g | — |
| Maltose | 0.1 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 3 g | — |
| Phenylalanine | 0.4 g | — |
| Polyunsaturated fats | 8 g | — |
| Proline | 0.3 g | — |
| Retinol | 0 μg | — |
| Serine | 0.4 g | — |
| Starch | 0.1 g | — |
| Sucrose | 15 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.3 g | — |
| Total omega 3 | 5 g | — |
| Total omega 6 | 3 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 0.2 g | — |
| Valine | 0.3 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 331 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 63minWalking (3.5 mph)
- 40minCycling (moderate)
- 28minRunning (6 mph)
- 47minSwimming laps
Common questions
How many calories are in Vegan Fruit Chia Parfait?
One serving of Vegan Fruit Chia Parfait (1 serving) has 331 calories, which works out to 125 calories per 100 g. That is about 17% of a 2,000-calorie day.
Is Vegan Fruit Chia Parfait high in protein?
Not especially. It has 7.6 g of protein per serving, and protein supplies 9% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Vegan Fruit Chia Parfait keto-friendly?
It is hard to fit into a strict keto diet. One serving has 30 g of net carbs and 50% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Vegan Fruit Chia Parfait?
104 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Vegan Fruit Chia Parfait?
21 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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