Quinoa and Yogurt Parfait
1 serving of quinoa and yogurt parfait contains 506 Calories The macronutrient breakdown is 71% carbs, 10% fat, and 19% protein. This is a good source of protein (43% of your Daily Value), fiber (46% of your Daily Value), and potassium (19% of your Daily Value).
- Makes
- 1 serving
- Prep Time
- 15 minutes
- Cook Time
- 1 minutes
Ingredients
Directions
- Cook the quinoa according to package instructions and keep it warm.
- Cut the apple and pear into chunks. Toss the fruit chunks with cinnamon in a small bowl and microwave uncovered for one minute.
- Divide half of the quinoa into the bottom of two bowls or dessert dishes. Layer with half of the fruit mixture and 1/4 cup of Greek yogurt. Repeat with the remaining quinoa, another 1/4 cup of yogurt, and top with the remaining fruit.
Nutrition Facts
For 1 serving of quinoa and yogurt parfait (426g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 506 | |
| Fats | 6g | 8% |
| Saturated fats | 1g | 4% |
| Trans fats | 0g | |
| Cholesterol | 6mg | 2% |
| Sodium | 47mg | 2% |
| Carbs | 93g | 34% |
| Net carbs | 80g | |
| Fiber | 13g | 46% |
| Sugar | 27g | |
| Protein | 24g | |
| Calcium | 195mg | 19% |
| Iron | 4mg | 55% |
| Potassium | 897mg | 19% |
| Vitamin D | 0μg | 0% |
| Vitamins and Minerals | ||
| Alpha carotene | 1μg | |
| Beta carotene | 54μg | |
| Caffeine | 0mg | |
| Choline | 87mg | 16% |
| Copper | 1mg | 71% |
| Fluoride | 6μg | |
| Folate (B9) | 176μg | 44% |
| Lycopene | 0.2μg | |
| Magnesium | 194mg | 46% |
| Manganese | 2mg | 89% |
| Niacin | 2mg | 11% |
| Pantothenic acid | 1mg | 23% |
| Phosphorus | 568mg | 81% |
| Retinol | 1μg | |
| Riboflavin (B2) | 1mg | 49% |
| Selenium | 18μg | 33% |
| Theobromine | 0mg | |
| Thiamine | 0.3mg | 28% |
| Vitamin A IU | 109IU | |
| Vitamin A | 7μg | 1% |
| Vitamin B12 | 1μg | 36% |
| Vitamin B6 | 1mg | 46% |
| Vitamin C | 10mg | 11% |
| Vitamin D IU | 0IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 0μg | |
| Vitamin E | 2mg | 16% |
| Vitamin K | 8μg | 7% |
| Zinc | 3mg | 31% |
| Sugars | ||
| Sugar | 27g | |
| Sucrose | 3g | |
| Glucose | 6g | |
| Fructose | 14g | |
| Lactose | 3g | |
| Maltose | 0g | |
| Galactose | 1g | |
| Starch | 44g | |
| Fats | ||
| Saturated fats | 1g | 4% |
| Monounsaturated fats | 1g | |
| Polyunsaturated fats | 3g | |
| 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 | 1g | |
| Arginine | 1g | |
| Aspartic acid | 1g | |
| Cystine | 0.2g | |
| Glutamic acid | 2g | |
| Glycine | 1g | |
| Histidine | 0.3g | |
| Hydroxyproline | 0g | |
| Isoleucine | 0.4g | |
| Leucine | 1g | |
| Lysine | 1g | |
| Methionine | 0.3g | |
| Phenylalanine | 1g | |
| Proline | 1g | |
| Serine | 0.5g | |
| Threonine | 0.3g | |
| Tryptophan | 0.1g | |
| Tyrosine | 0.2g | |
| Valine | 1g | |