Yogurt parfait, with fruit: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
A delightful layered treat, combining creamy yogurt, fresh fruit, and crunchy granola for a wholesome and satisfying snack or breakfast. --- RECIPE --- Servings: 1 Prep Time: 5 minutes Ingredients: - 1 cup plain or vanilla yogurt - 1/2 cup mixed fresh berries (strawberries, blueberries, raspberries) - 1/4 cup granola - 1 tablespoon honey or maple syrup (optional) Instructions: 1. In a clear glass or jar, spoon a layer of yogurt at the bottom. 2. Add a layer of fresh fruit over the yogurt. 3. Sprinkle a layer of granola on top of the fruit. 4. Repeat the layers: yogurt, fruit, and granola. 5. Drizzle with honey or maple syrup if desired. 6. Serve immediately or chill for later.
Per 100g reference serving, Yogurt parfait, with fruit provides 104 kcal of energy, 5.25g protein (20% of calories), 16.1g total carbohydrates (61% of calories, including 1.3g dietary fiber and 10.4g sugars), and 2.18g total fat (19% of calories).
Vitamins Profile in Yogurt parfait, with fruit (Per 100g)
Track how Yogurt parfait, with fruit contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin C (Ascorbic Acid) | 13.5 mg | 15% DV |
| Vitamin D (D2 + D3) | 0.6 µg | 3% DV |
| Vitamin B12 (Cobalamin) | 0.33 µg | 13.8% DV |
| Vitamin A (RAE) | 7 µg | 0.8% DV |
| Vitamin E (Alpha-Tocopherol) | 0.38 mg | 2.5% DV |
| Vitamin K (Phylloquinone) | 2.8 µg | 2.3% DV |
| Vitamin B1 (Thiamin) | 0.057 mg | 4.8% DV |
| Vitamin B2 (Riboflavin) | 0.154 mg | 11.8% DV |
| Vitamin B3 (Niacin) | 0.3 mg | 1.9% DV |
| Vitamin B6 (Pyridoxine) | 0.05 mg | 2.9% DV |
| Total Folate (Vitamin B9) | 9 µg | 2.2% DV |
| Folate (Dietary Folate Equivalents) | 9 µg | 2.2% DV |
| Natural Food Folate | 9 µg | 2.2% DV |
| Choline | 12.7 mg | 2.3% DV |
| Preformed Retinol | 6 µg | 0.7% DV |
| Beta-Carotene | 5 µg | 0.1% DV |
| Lutein + Zeaxanthin | 24 µg | 0.2% DV |
Minerals & Electrolytes in Yogurt parfait, with fruit (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 0.43 mg | 2.4% DV |
| Calcium (Ca) | 86 mg | 6.6% DV |
| Magnesium (Mg) | 21 mg | 5% DV |
| Potassium (K) | 170 mg | 3.6% DV |
| Zinc (Zn) | 0.66 mg | 6% DV |
| Selenium (Se) | 5.5 µg | 10% DV |
| Phosphorus (P) | 109 mg | 8.7% DV |
| Copper (Cu) | 0.052 mg | 5.8% DV |
| Sodium (Na) | 44 mg | 1.9% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.064 g | 4% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.342 g | 2.4% DV |
| Monounsaturated Fat (MUFA) | 0.885 g | 3% DV |
| Polyunsaturated Fat (PUFA) | 0.407 g | 2% DV |
| Saturated Fat (SFA) | 0.608 g | 3% DV |
| Dietary Cholesterol | 4 mg | 1.3% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
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Frequently Asked Questions
100 grams of Yogurt parfait, with fruit contains 104 calories (kcal), 5.25g of protein, 16.1g of carbohydrates (1.3g fiber, 10.4g total sugars), and 2.18g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Yogurt parfait, with fruit has an estimated food pH of 4.5 and a Potential Renal Acid Load (PRAL) score of 1.37 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Yogurt parfait, with fruit: Milk. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 6+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Yogurt parfait, with fruit by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.