Greek yogurt parfait

Snack

Item Rating: 75/100

1 serving (150 grams) contains 150 calories, 10.0 grams of protein, 3.0 grams of fat, and 20.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		238.1
% Daily Value*
Total Fat		4.8 g	6%
	Saturated Fat	2.4 g	12%
	Polyunsaturated Fat	0 g
Cholesterol		15.9 mg	5%
Sodium		79.4 mg	3%
Total Carbohydrates		31.7 g	11%
	Dietary Fiber	3.2 g	11%
	Sugars	19.0 g
protein		15.9 g	31%
Vitamin D		79.4 mcg	397%
Calcium		158.7 mg	12%
Iron		0.8 mg	4%
Potassium		238.1 mg	5%

* 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: 43 cal (18.5%)

Protein: 63 cal (27.2%)

Carbs: 126 cal (54.3%)

About Greek yogurt parfait

Greek yogurt parfait is a layered dish typically consisting of Greek yogurt, fresh fruits, granola, and sometimes nuts or honey, originating from Greek culinary traditions. Known for its thick and creamy texture, Greek yogurt is strained to remove excess whey, making it higher in protein than regular yogurt. This parfait is nutrient-dense, offering a balance of macronutrients: protein from the yogurt, fiber from fruits and granola, and healthy fats if nuts are included. A typical serving provides probiotics, calcium, protein, as well as essential vitamins such as vitamin C from fruits.

Health Benefits

• Supports gut health due to probiotics found in Greek yogurt, which help maintain healthy gut bacteria.
• Rich in protein (10-15g per typical serving of Greek yogurt), which aids in muscle repair and growth.
• Provides calcium (calcium levels can range from 100-150mg per serving), essential for bone health and preventing osteoporosis.

Dietary Considerations

Allergens: Contains milk, tree nuts (if nuts are included), gluten (if granola contains gluten)

Suitable for: Vegetarian, high-protein diets

Not suitable for: Lactose-intolerant individuals (unless lactose-free yogurt is used), vegan diets

Selection and Storage

Store Greek yogurt and fruits separately in sealed containers in the refrigerator, and assemble just before serving to keep ingredients fresh and prevent the granola from becoming soggy.

Common Questions About Greek yogurt parfait Nutrition

Is Greek yogurt parfait high in protein?

Greek yogurt parfait is typically high in protein, especially when made with plain Greek yogurt, which contains about 10-20 grams of protein per 6-ounce serving. Adding nuts, seeds, or granola provides even more protein, making it an excellent choice for muscle repair and satiety.

Can I eat Greek yogurt parfait on a low-carb or keto diet?

Greek yogurt parfait can be suitable for a low-carb or keto diet if prepared with unsweetened Greek yogurt and low-carb toppings like nuts, seeds, or berries in moderation. Avoid versions with sweetened yogurt, granola, or sugary fruits, as these can increase the carb count significantly.

What are the health benefits or concerns of eating a Greek yogurt parfait?

Greek yogurt parfait is rich in probiotics, which support gut health, and contains essential nutrients like calcium, vitamin B12, and potassium. However, some parfaits may have added sugars from flavored yogurt or toppings, which can impact blood sugar levels. Opt for unsweetened options and control portion sizes of toppings for a healthier choice.

What is the recommended serving size for a Greek yogurt parfait?

A standard serving size for a Greek yogurt parfait is about 6 ounces (170 grams) of Greek yogurt, which provides a balanced portion of protein and calories. Add 1-2 tablespoons of nuts or seeds and ½ cup of fruit for a nutrient-dense and satisfying meal or snack.

How does Greek yogurt parfait compare to regular yogurt parfait?

Greek yogurt parfait is generally higher in protein and creamier in texture compared to regular yogurt parfaits. Greek yogurt is strained, which removes more whey and lactose, resulting in a thicker consistency and lower sugar content, making it a better option for those looking for fewer carbs and more protein.

Data Sources & Scientific References