1 serving of pineapple, blueberry, bran parfait contains 196 Calories. The macronutrient breakdown is 59% carbs, 12% fat, and 29% protein. This is a good source of protein (27% of your Daily Value), fiber (16% of your Daily Value), and potassium (8% of your Daily Value).
- Makes
- 2 servings
- Prep Time
- 5 minutes
Ingredients
Directions
- Layer the yogurt, berries, bran flakes, pineapple, and chopped cashews in a bowl or parfait glass.
- Serve immediately to keep the cereal crisp.
Nutrition Facts
For 1 serving of pineapple, blueberry, bran parfait (240g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 196 | |
| Fats | 3g | 4% |
| Saturated fats | 1g | 3% |
| Trans fats | 0g | |
| Cholesterol | 6mg | 2% |
| Sodium | 126mg | 5% |
| Carbs | 31g | 11% |
| Net carbs | 27g | |
| Fiber | 4g | 16% |
| Sugar | 17g | |
| Protein | 15g | |
| Calcium | 152mg | 15% |
| Iron | 5mg | 61% |
| Potassium | 382mg | 8% |
| Vitamin D | 1μg | 3% |
| Vitamins and Minerals | ||
| Alpha carotene | 0μg | |
| Beta carotene | 35μg | |
| Caffeine | 0mg | |
| Choline | 29mg | 5% |
| Copper | 0.3mg | 32% |
| Fluoride | 0μg | |
| Folate (B9) | 126μg | 31% |
| Lycopene | 0μg | |
| Magnesium | 71mg | 17% |
| Manganese | 1mg | 63% |
| Niacin | 3mg | 20% |
| Pantothenic acid | 1mg | 13% |
| Phosphorus | 264mg | 38% |
| Retinol | 113μg | |
| Riboflavin (B2) | 1mg | 44% |
| Selenium | 20μg | 37% |
| Theobromine | 0mg | |
| Thiamine | 0.3mg | 26% |
| Vitamin A IU | 438IU | |
| Vitamin A | 117μg | 13% |
| Vitamin B12 | 2μg | 68% |
| Vitamin B6 | 0.5mg | 35% |
| Vitamin C | 41mg | 46% |
| Vitamin D IU | 20IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 1μg | |
| Vitamin E | 0.3mg | 2% |
| Vitamin K | 6μg | 5% |
| Zinc | 2mg | 16% |
| Sugars | ||
| Sugar | 17g | |
| Sucrose | 5g | |
| Glucose | 2g | |
| Fructose | 3g | |
| Lactose | 3g | |
| Maltose | 0g | |
| Galactose | 1g | |
| Starch | 1g | |
| Fats | ||
| Saturated fats | 1g | 3% |
| Monounsaturated fats | 1g | |
| Polyunsaturated fats | 1g | |
| Trans fats | 0g | |
| Fatty Acids | ||
| Total omega 3 | 0g | |
| Total omega 6 | 0g | |
| Alpha Linolenic Acid (ALA) | 0g | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 0g | |
| Arginine | 0.1g | |
| Aspartic acid | 0.2g | |
| Cystine | 0g | |
| Glutamic acid | 0.3g | |
| Glycine | 0.1g | |
| Histidine | 0g | |
| Hydroxyproline | 0g | |
| Isoleucine | 0g | |
| Leucine | 0.1g | |
| Lysine | 0.1g | |
| Methionine | 0g | |
| Phenylalanine | 0.1g | |
| Proline | 0g | |
| Serine | 0.1g | |
| Threonine | 0g | |
| Tryptophan | 0g | |
| Tyrosine | 0g | |
| Valine | 0.1g | |