Fruit parfait

Snack

Item Rating: 72/100

1 serving (150 grams) contains 200 calories, 6.0 grams of protein, 5.0 grams of fat, and 30.0 grams of carbohydrates.

Nutrition Information

1 cup (236.6g)

Calories		315.5
% Daily Value*
Total Fat		7.9 g	10%
	Saturated Fat	3.2 g	16%
	Polyunsaturated Fat	0 g
Cholesterol		15.8 mg	5%
Sodium		78.9 mg	3%
Total Carbohydrates		47.3 g	17%
	Dietary Fiber	4.7 g	16%
	Sugars	31.5 g
protein		9.5 g	19%
Vitamin D		0 mcg	0%
Calcium		236.6 mg	18%
Iron		1.6 mg	8%
Potassium		394.3 mg	8%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 71 cal (23.8%)

Protein: 38 cal (12.7%)

Carbs: 189 cal (63.4%)

About Fruit parfait

A fruit parfait is a layered dessert or snack generally composed of fresh fruit, yogurt, and granola, originating from French cuisine but widely embraced worldwide. Typically served in a clear glass to showcase its vibrant layering, it offers a combination of textures and flavors. Nutritionally, fruit parfaits are rich in vitamins such as vitamin C (from fruits), protein, and calcium (from yogurt). Depending on the ingredients used, they can also provide dietary fiber and healthy fats (from granola, seeds, or nuts). A single serving (about 200-250 grams) can range from 150-300 calories, balancing macronutrients and micronutrients essential for overall health.

Health Benefits

• Supports immune health due to vitamin C content in fresh fruits like berries or citrus.
• Promotes bone health from calcium and vitamin D (if fortified) found in yogurt.
• Aids digestion with dietary fiber from fruits and granola, which supports a healthy gut.
• Boosts satiety and energy due to the protein content in yogurt, helping with appetite regulation.
• Provides antioxidants such as polyphenols found in fruits, which combat oxidative stress.

Dietary Considerations

Allergens: Contains dairy, nuts, seeds, gluten (if granola contains wheat)

Suitable for: Vegetarian, low-calorie (if portion-controlled)

Not suitable for: Vegan (if using dairy yogurt), gluten-free (unless using gluten-free granola), nut-free (if nuts or nut-based ingredients are included)

Selection and Storage

Store pre-assembled parfaits in the refrigerator for up to 24 hours to preserve freshness and prevent sogginess of granola. Keep components separate and assemble just before serving for optimal texture and flavor.

Common Questions About Fruit parfait Nutrition

How many calories are in a fruit parfait?

The calorie content of a fruit parfait depends on the specific ingredients used. A typical serving made with low-fat yogurt, mixed fruit, and a small amount of granola averages around 150-250 calories. If full-fat yogurt or additional sweeteners are added, calories can increase significantly.

Is a fruit parfait suitable for a keto diet?

Fruit parfaits are generally not keto-friendly due to the natural sugars in fruit and the carbohydrates in granola and yogurt. To make it keto-compatible, you can use unsweetened Greek yogurt, low-carb fruits like berries in moderation, and a keto granola made with nuts and seeds.

What are the health benefits of eating a fruit parfait?

Fruit parfaits are rich in nutrients, providing vitamins such as vitamin C and potassium from the fruit, probiotics from yogurt, and dietary fiber from granola. They can support digestive health, boost immunity, and offer a balanced energy source when made with wholesome ingredients.

What is the recommended serving size for a fruit parfait?

A standard serving size for a fruit parfait is around 1 cup, which balances approximately 1/2 cup yogurt, 1/4 cup mixed fruit, and 1-2 tablespoons of granola. This portion is ideal for maintaining a balanced intake of calories and nutrients without overindulging.

How does a fruit parfait compare to oatmeal as a breakfast option?

A fruit parfait is lighter and provides a mix of protein, probiotics, and vitamins, while oatmeal is higher in complex carbohydrates and fiber, which can help sustain energy longer. Both are healthy options, but fruit parfaits are better for a refreshing, protein-rich choice, while oatmeal supports sustained energy for active mornings.

Data Sources & Scientific References