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Blackberry chia parfait Calories
Yogurt-based fruit parfait with fiber, omega-3, and antioxidants
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Blackberry chia parfait (180 g) has 212 calories. That works out to 118 calories per 100 g. It contains 25.6 g of carbs, 8.3 g of protein, 9.2 g of fat and 7.7 g of fiber. Its 201.6 mg of Phosphorus covers 29% of the Daily Value. Its glycemic index is 38 (low), so it raises blood sugar slowly.
Blackberry chia parfait Nutrition Facts
Selected: 1 cup (medium) · 180 g
212
KCAL / 180G
Carbs
25.6g
· 9% DV
Protein
8.3g
· 17% DV
Fat
9.2g
· 12% DV
Fiber
7.7g
· 28% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 47% · Protein 15% · Fat 38%
Blackberry chia parfait nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 212 kcal | |
| Total fat | 9.2 g | 12% |
| Saturated fat | 2.52 g | 13% |
| Trans fat | 0.04 g | |
| Sodium | 65 mg | 3% |
| Total carbohydrate | 25.6 g | 9% |
| Fiber | 7.7 g | 28% |
| Protein | 8.3 g | 17% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Blackberry chia parfait?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 212 kcal |
| 1 tablespoon (mini) | 20 g | 24 kcal |
| 100 g | 100 g | 118 kcal |
| 1 pack (mini) | 120 g | 142 kcal |
| 1 cup (small) | 140 g | 165 kcal |
| 1 serving (small) | 150 g | 177 kcal |
| 1 serving (medium) | 200 g | 236 kcal |
| 1 cup (large) | 240 g | 283 kcal |
| 1 serving (large) | 280 g | 330 kcal |
Calculated from 118 calories per 100 g.
Frequently Asked Questions About Blackberry chia parfait
How do you make blackberry chia parfait?
To make blackberry chia parfait, stir chia seeds into yogurt and let the mixture thicken, then layer it with blackberries in a glass. Add oats, nuts, or a little honey if you like, and serve chilled.
Can you make blackberry chia parfait the night before?
Yes, you can assemble blackberry chia parfait the night before. Chilling gives the chia seeds time to absorb moisture and thicken the yogurt; add a crunchy topping just before serving so it does not turn soft.
Do chia seeds need to be soaked for blackberry chia parfait?
Yes, letting the chia seeds soak in the yogurt helps blackberry chia parfait develop a thicker, more even texture. Stir the mixture well after combining so the seeds do not clump together as they absorb moisture.
Why is my blackberry chia parfait watery?
Blackberry chia parfait can turn watery when the berries release juice or the chia seeds have not had enough time to absorb liquid. Drain thawed berries and chill the yogurt mixture longer; thicker yogurt can also help.
Can you use frozen blackberries in blackberry chia parfait?
Yes, frozen blackberries work in blackberry chia parfait. Thaw them first and drain excess juice to keep the yogurt layer thick. For a colder, softer texture, you can add them while still frozen, but the parfait may release more liquid as they thaw.
What kind of yogurt is best for blackberry chia parfait?
Thick yogurt works best for blackberry chia parfait because it holds the layers together. Greek-style yogurt gives a particularly creamy result, while thinner yogurt may need extra chilling time for the chia seeds to thicken it.
How long does blackberry chia parfait last in the fridge?
Blackberry chia parfait keeps for about 1–2 days in a covered container in the refrigerator. The berries soften and release juice over time, so it tastes and looks best when eaten soon after preparation.
What toppings go well with blackberry chia parfait?
Fresh blackberries, granola, oats, and chopped nuts all work well on blackberry chia parfait. Add crunchy toppings just before eating to keep them crisp, and use honey or maple syrup only if you want extra sweetness.
Can you use milk instead of yogurt in blackberry chia parfait?
Yes, you can use milk, but blackberry chia parfait will be looser and less creamy than the yogurt version. Mix the chia seeds with the milk and let them gel before layering with the berries; use less liquid if you want a spoonable texture.
Is blackberry chia parfait a good breakfast?
Yes, blackberry chia parfait can make a convenient breakfast because it combines yogurt, fruit, and chia seeds in one make-ahead dish. Add oats or nuts if you want a more substantial meal, and adjust the sweetness to your taste.
Blackberry chia parfait Vitamins & Minerals
Vitamins
B12
0.58µg · 24% DV
B2
0.29mg · 22% DV
Vitamin C
14.04mg · 16% DV
Vitamin K
18.36µg · 15% DV
Minerals
Phosphorus
202mg · 29% DV
Manganese
0.61mg · 27% DV
Copper
0.2mg · 22% DV
Calcium
212mg · 21% DV
Potassium ⭐
317mg · 9% DV
Sodium
65mg · 3% DV
Blackberry chia parfait Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Blackberry chia parfait
To burn the 212 calories in 1 cup (medium) (180 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Blackberry chia parfait?
Blackberry chia parfait layers yogurt with blackberries and chia seeds for a chilled breakfast, snack or simple dessert. The parfait style is associated with layered desserts, while this yogurt-and-fruit version fits easily into everyday meals and can be assembled in a glass or bowl. The tart-sweet berries balance the yogurt’s gentle tang, and chia seeds thicken the mixture as they absorb moisture, giving it a soft, pudding-like texture. Enjoy it at breakfast, for brunch or as an afternoon snack; fresh berries on top add a little contrast. Yogurt contributes protein, while chia brings fibre and omega-3, and the fruit adds antioxidants. For a lighter serving, keep any added sweetener modest.
How Nutritious Is Blackberry chia parfait?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Blackberry chia parfait Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Blackberry chia parfait Contain Allergens?
Contains these allergens:
Which Diets Is Blackberry chia parfait Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Blackberry chia parfait Fat Profile
SATURATED
2.52g
MONOUNSATURATED
2.16g
POLYUNSATURATED
5.22g
Omega 6:3 ratio 0.6:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.