Yogurt parfait, lowfat, with fruit and granola
Whole food · Fast Foods
Photo: Wikipedia
A vibrant, layered breakfast or snack of creamy low-fat yogurt, juicy fruit, and crunchy granola. The contrast between the smooth, tangy yogurt, sweet fruit, and toasty grains is the star. At just 84 calories per 100g, it's a light yet satisfying way to get protein, fiber, and probiotics.
Calorie split: 16% protein · 74% carbs · 11% fat
↓ Full nutrition💚 Why it's loved
People adore it for the customizable, textural symphony—creamy, crunchy, and sweet in every spoonful. It's a visually appealing, feel-good dish that fits seamlessly into modern wellness and breakfast-on-the-go culture.
⚠️ Watch-outs & how to enjoy it better
Store-bought granola and fruit can turn this into a high-sugar meal, potentially causing energy spikes and crashes. To counteract this, choose plain yogurt, use fresh or frozen unsweetened fruit, and opt for low-sugar or homemade granola. Portion control of the granola (about 2-3 tablespoons) is key.
Key benefits
- Excellent source of probiotics for gut health.
- Good balance of protein and fiber for sustained energy.
- Low in fat while providing calcium and vitamin D.
- Versatile base for seasonal fruits and toppings.
- Portable and quick to assemble for busy mornings.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The word 'parfait' is French for 'perfect,' and the original French parfait was a frozen dessert made with cream, eggs, and sugar, completely different from the layered yogurt version popular today.
Full nutrition (USDA data · scales with serving)
| Water | 79.0 g |
| Energy | 84.0 kcal |
| Energy | 351 kj |
| Protein | 3.4 g |
| Total lipid (fat) | 1.0 g |
| Ash | 0.80 g |
| Carbohydrate, by difference | 15.9 g |
| Fiber, total dietary | 1.1 g |
| Total Sugars | 11.7 g |
| Calcium, Ca | 105 mg |
| Iron, Fe | 0.49 mg |
| Magnesium, Mg | 17.0 mg |
| Phosphorus, P | 93.0 mg |
| Potassium, K | 189 mg |
| Sodium, Na | 49.0 mg |
| Zinc, Zn | 0.89 mg |
| Copper, Cu | 0.05 mg |
| Selenium, Se | 3.9 ug |
| Vitamin C, total ascorbic acid | 14.3 mg |
| Thiamin | 0.07 mg |
| Riboflavin | 0.17 mg |
| Niacin | 0.71 mg |
| Vitamin B-6 | 0.23 mg |
| Folate, total | 51.0 ug |
| Folic acid | 38.0 ug |
| Folate, food | 13.0 ug |
| Folate, DFE | 77.0 ug |
| Choline, total | 11.9 mg |
| Vitamin B-12 | 0.88 ug |
| Vitamin B-12, added | 0.58 ug |
| Vitamin A, RAE | 30.0 ug |
| Retinol | 29.0 ug |
| Carotene, beta | 12.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 115 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 12.0 ug |
| Vitamin E (alpha-tocopherol) | 0.25 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 4.0 iu |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin K (phylloquinone) | 1.7 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.53 g |
| SFA 4:0 | 0.02 g |
| SFA 6:0 | 0.01 g |
| SFA 8:0 | 0.01 g |
| SFA 10:0 | 0.02 g |
| SFA 12:0 | 0.03 g |
| SFA 14:0 | 0.08 g |
| SFA 16:0 | 0.25 g |
| SFA 18:0 | 0.08 g |
| Fatty acids, total monounsaturated | 0.31 g |
| MUFA 16:1 | 0.02 g |
| MUFA 18:1 | 0.27 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.12 g |
| PUFA 18:2 | 0.11 g |
| PUFA 18:3 | 0.02 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 3.0 mg |
FAQ
Is yogurt parfait a healthy breakfast?
It can be, especially when made with plain low-fat yogurt, fresh fruit, and a modest portion of low-sugar granola. This provides protein, fiber, and probiotics. The healthiness depends heavily on the specific ingredients and portion sizes used.
Can I make yogurt parfait ahead of time?
Yes, but with a caveat. You can layer yogurt and fruit the night before, but keep the granola separate until serving to maintain its crunch. Otherwise, it will become soggy.
What's the difference between Greek yogurt and regular yogurt for parfaits?
Greek yogurt is strained, making it thicker, creamier, and higher in protein (often double). This makes for a more substantial parfait that holds up better to layers. Regular yogurt is lighter and tangier.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.84 kcal/g · 16% calories from protein · 1.1 g fiber · 11.7 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.26 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.