Yogurt parfait, with fruit
Common food
Photo: Wikipedia
A yogurt parfait with fruit is a layered or mixed dish of creamy, tangy yogurt and vibrant, juicy fruit pieces. Its texture is a delightful contrast between the smooth, cool yogurt and the soft, sometimes crisp, fruit. Nutritionally, it's a light, protein-rich snack with natural sugars and fiber from the fruit.
Calorie split: 20% protein · 61% carbs · 19% fat
↓ Full nutrition💚 Why it's loved
People love it for the refreshing balance of creamy and fruity flavors, and its effortless adaptability to any fruit in season. It's a staple of breakfast and snack culture, celebrated for being both indulgent and wholesome.
⚠️ Watch-outs & how to enjoy it better
The natural sugars from fruit and added sweeteners in some yogurts can cause blood-sugar spikes, especially if not paired with sufficient protein or fat. Those with dairy allergies or lactose intolerance should opt for plant-based yogurts and check for added sugars.
Key benefits
- High in protein for muscle repair and satiety
- Provides probiotics from yogurt for gut health
- Natural sugars and fiber offer quick, sustained energy
- Rich in calcium and vitamin D for bone strength
- Versatile base for adding other nutrient-dense toppings
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The word 'parfait' is French for 'perfect,' and the original French parfait is actually a frozen dessert made with eggs, sugar, and cream, quite different from the layered yogurt version popular today.
Full nutrition (USDA data · scales with serving)
| Water | 75.7 g |
| Energy | 104 kcal |
| Protein | 5.3 g |
| Total lipid (fat) | 2.2 g |
| Carbohydrate, by difference | 16.1 g |
| Fiber, total dietary | 1.3 g |
| Total Sugars | 10.4 g |
| Calcium, Ca | 86.0 mg |
| Iron, Fe | 0.43 mg |
| Magnesium, Mg | 21.0 mg |
| Phosphorus, P | 109 mg |
| Potassium, K | 170 mg |
| Sodium, Na | 44.0 mg |
| Zinc, Zn | 0.66 mg |
| Copper, Cu | 0.05 mg |
| Selenium, Se | 5.5 ug |
| Vitamin C, total ascorbic acid | 13.5 mg |
| Thiamin | 0.06 mg |
| Riboflavin | 0.15 mg |
| Niacin | 0.30 mg |
| Vitamin B-6 | 0.05 mg |
| Folate, total | 9.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 9.0 ug |
| Folate, DFE | 9.0 ug |
| Choline, total | 12.7 mg |
| Vitamin B-12 | 0.33 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 7.0 ug |
| Retinol | 6.0 ug |
| Carotene, beta | 5.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 24.0 ug |
| Vitamin E (alpha-tocopherol) | 0.38 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.60 ug |
| Vitamin K (phylloquinone) | 2.8 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.61 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 | 0.30 g |
| SFA 18:0 | 0.10 g |
| Fatty acids, total monounsaturated | 0.89 g |
| MUFA 16:1 | 0.02 g |
| MUFA 18:1 | 0.84 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.41 g |
| PUFA 18:2 | 0.34 g |
| PUFA 18:3 | 0.06 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 |
| Cholesterol | 4.0 mg |
FAQ
Is yogurt parfait a good post-workout snack?
Yes, it's excellent. The protein from the yogurt aids muscle recovery, while the carbohydrates from the fruit help replenish glycogen stores.
Can I make a parfait with frozen fruit?
Absolutely. Frozen fruit works well; it will thaw slightly and release juices, creating a saucier layer. It's a great way to enjoy out-of-season fruit.
What's the difference between Greek yogurt and regular yogurt in a parfait?
Greek yogurt is strained, making it thicker, creamier, and higher in protein, which makes the parfait more filling. Regular yogurt will be 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 1.04 kcal/g · 20% calories from protein · 1.3 g fiber · 10.4 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.