½ servings of yogurt breakfast with raspberry compote contains 452 Calories. The macronutrient breakdown is 28% carbs, 55% fat, and 18% protein. This is a good source of protein (36% of your Daily Value), fiber (38% of your Daily Value), and total omega 3 (2 g).
- Makes
- 1 servings
- Prep Time
- 8 minutes
- Cook Time
- 10 minutes
Ingredients
Orange zest
1 tsp or 2g
Vanilla extract
1 tsp or 4g
Directions
- In a small saucepan add the raspberries, water, sugar, chia seeds, baking soda, orange zest (if using) and vanilla. Cook at medium-low heat until the raspberries have released their liquid and begun to thicken, the small pieces are soft and falling apart, and you have a syrupy compote (about 10 minutes). Allow to cool.
- Serve the yogurt in two bowls. Top with the compote, chopped pistachios and a little orange zest.
Nutrition Facts
For ½ servings of yogurt breakfast with raspberry compote (338g)
Nutrient | Value | %DV |
---|---|---|
Calories | 452 | |
Fats | 27g | 35% |
Saturated fats | 1g | 5% |
Trans fats | 0g | |
Cholesterol | 0mg | 0% |
Sodium | 157mg | 7% |
Carbs | 31g | 11% |
Net carbs | 21g | |
Fiber | 11g | 38% |
Sugar | 10g | |
Protein | 20g | |
Calcium | 112mg | 11% |
Iron | 2mg | 22% |
Potassium | 299mg | 6% |
Vitamin D | 0μg | 0% |
Vitamins and Minerals | ||
Alpha carotene | 14μg | |
Beta carotene | 10μg | |
Caffeine | 0mg | |
Choline | 10mg | 2% |
Copper | 0.2mg | 19% |
Fluoride | 0μg | |
Folate (B9) | 24μg | 6% |
Lycopene | 0μg | |
Magnesium | 59mg | 14% |
Manganese | 1mg | 40% |
Niacin | 2mg | 10% |
Pantothenic acid | 0.3mg | 5% |
Phosphorus | 128mg | 18% |
Retinol | 0μg | |
Riboflavin (B2) | 0.1mg | 5% |
Selenium | 7μg | 12% |
Theobromine | 0mg | |
Thiamine | 0.1mg | 8% |
Vitamin A IU | 35IU | |
Vitamin A | 8μg | 1% |
Vitamin B12 | 0μg | 0% |
Vitamin B6 | 0mg | 3% |
Vitamin C | 23mg | 26% |
Vitamin D IU | 0IU | |
Vitamin D2 | 0μg | |
Vitamin D3 | 0μg | |
Vitamin E | 1mg | 5% |
Vitamin K | 7μg | 6% |
Zinc | 1mg | 8% |
Sugars | ||
Sugar | 10g | |
Sucrose | 6g | |
Glucose | 2g | |
Fructose | 2g | |
Lactose | 0g | |
Maltose | 0g | |
Galactose | 0g | |
Starch | 0g | |
Fats | ||
Saturated fats | 1g | 5% |
Monounsaturated fats | 0.3g | |
Polyunsaturated fats | 3g | |
Trans fats | 0g | |
Fatty Acids | ||
Total omega 3 | 2g | |
Total omega 6 | 1g | |
Alpha Linolenic Acid (ALA) | 2g | |
Docosahexaenoic Acid (DHA) | 0g | |
Eicosapentaenoic Acid (EPA) | 0g | |
Docosapentaenoic Acid (DPA) | 0g | |
Amino Acids | ||
Alanine | 0.1g | |
Arginine | 0.3g | |
Aspartic acid | 0.2g | |
Cystine | 0g | |
Glutamic acid | 0.4g | |
Glycine | 0.1g | |
Histidine | 0.1g | |
Hydroxyproline | 0g | |
Isoleucine | 0.1g | |
Leucine | 0.2g | |
Lysine | 0.1g | |
Methionine | 0.1g | |
Phenylalanine | 0.1g | |
Proline | 0.1g | |
Serine | 0.1g | |
Threonine | 0.1g | |
Tryptophan | 0.1g | |
Tyrosine | 0.1g | |
Valine | 0.1g |