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Chia, Coconut, Raspberry and Chocolate Chip Parfait Calories
A layered fruit-and-chocolate dessert with fiber and plant-based omega-3 fats.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Chia, Coconut, Raspberry and Chocolate Chip Parfait (180 g) has 360 calories. That works out to 200 calories per 100 g. It contains 35.1 g of carbs, 8.1 g of protein, 24.3 g of fat and 15.1 g of fiber. Its 1.2 mg of Manganese covers 51% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Chia, Coconut, Raspberry and Chocolate Chip Parfait Nutrition Facts
Selected: 1 cup (medium) · 180 g
360
KCAL / 180G
Carbs
35.1g
· 13% DV
Protein
8.1g
· 16% DV
Fat
24.3g
· 31% DV
Fiber
15.1g
· 54% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 36% · Protein 8% · Fat 56%
Chia, Coconut, Raspberry and Chocolate Chip Parfait nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 360 kcal | |
| Total fat | 24.3 g | 31% |
| Saturated fat | 12.96 g | 65% |
| Trans fat | 0.09 g | |
| Sodium | 45 mg | 2% |
| Total carbohydrate | 35.1 g | 13% |
| Fiber | 15.1 g | 54% |
| Protein | 8.1 g | 16% |
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 Chia, Coconut, Raspberry and Chocolate Chip Parfait?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 360 kcal |
| 4 tablespoon (small) | 60 g | 120 kcal |
| 100 g | 100 g | 200 kcal |
| 1 cup (small) | 120 g | 240 kcal |
| 8 tablespoon (medium) | 120 g | 240 kcal |
| 1 serving (medium) | 150 g | 300 kcal |
| 1 piece (medium) | 180 g | 360 kcal |
| 1 serving (large) | 220 g | 440 kcal |
| 1 cup (large) | 240 g | 480 kcal |
Calculated from 200 calories per 100 g.
Frequently Asked Questions About Chia, Coconut, Raspberry and Chocolate Chip Parfait
How do you make Chia, Coconut, Raspberry and Chocolate Chip Parfait?
Stir chia seeds into coconut milk or yogurt and let the mixture thicken in the refrigerator. Layer it in a glass with raspberries and chocolate chips, then serve chilled.
Can you make Chia, Coconut, Raspberry and Chocolate Chip Parfait the night before?
Yes, prepare the chia base the night before so the seeds have time to absorb the liquid and thicken. Add the raspberries and chocolate chips closer to serving for fresher fruit and a better texture.
How long does Chia, Coconut, Raspberry and Chocolate Chip Parfait last in the fridge?
Keep it covered in the refrigerator and eat it within about 2–3 days. The raspberries can release juice as they sit, so storing the fruit separately helps the chia layers stay thicker.
Do chia seeds need to soak before making Chia, Coconut, Raspberry and Chocolate Chip Parfait?
Yes, soak the chia seeds in the coconut liquid or yogurt until they form a thick pudding, usually for at least a couple of hours. Stir once soon after mixing to prevent clumps.
Can you use frozen raspberries in Chia, Coconut, Raspberry and Chocolate Chip Parfait?
Yes, thaw frozen raspberries first and drain off excess liquid. Adding them frozen can make the parfait watery as they defrost and may loosen the chia layer.
What kind of coconut milk works best in Chia, Coconut, Raspberry and Chocolate Chip Parfait?
Canned coconut milk makes a richer, creamier base, while carton coconut milk gives a lighter result. Shake canned milk well before measuring so its thick cream and liquid are evenly combined.
How do you stop Chia, Coconut, Raspberry and Chocolate Chip Parfait from getting watery?
Drain thawed raspberries and avoid adding fruit far ahead of serving. If the chia base is still loose after chilling, stir in a little more chia and give it extra time to thicken.
Can you use fresh raspberries in Chia, Coconut, Raspberry and Chocolate Chip Parfait?
Yes, fresh raspberries work well and keep their shape better than thawed berries. Rinse them gently and dry them thoroughly before layering so extra water does not thin the chia mixture.
When should you add the chocolate chips to Chia, Coconut, Raspberry and Chocolate Chip Parfait?
Add chocolate chips just before serving if you want them to stay firm and distinct. You can also layer them between the chia and raspberries for chocolate in every spoonful.
Is Chia, Coconut, Raspberry and Chocolate Chip Parfait better as a dessert or breakfast?
It works as either a chilled dessert or a make-ahead breakfast. For breakfast, prepare the chia base in a covered jar and add the raspberries and chocolate chips in the morning.
Chia, Coconut, Raspberry and Chocolate Chip Parfait Vitamins & Minerals
Vitamins
B1
0.22mg · 18% DV
Folate
45µg · 11% DV
B2
0.14mg · 11% DV
Biotin
2.7µg · 9% DV
Minerals
Manganese
1.17mg · 51% DV
Copper
0.45mg · 50% DV
Phosphorus
270mg · 39% DV
Magnesium
144mg · 34% DV
Potassium ⭐
450mg · 13% DV
Sodium
45mg · 2% DV
Chia, Coconut, Raspberry and Chocolate Chip Parfait Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Chia, Coconut, Raspberry and Chocolate Chip Parfait
To burn the 360 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 Chia, Coconut, Raspberry and Chocolate Chip Parfait?
Chia, coconut, raspberry and chocolate chip parfait is a chilled, layered dessert made with chia seeds softened in a coconut-based mixture, fruit and chocolate pieces. Parfait can mean different desserts in different places; this version is a modern, easy-to-assemble cup rather than a single traditional recipe.
Chia gives it a soft, pudding-like texture, while tart raspberries balance the coconut’s mellow richness and sweet chocolate. Serve it cold as a dessert or snack; it also works as a make-ahead breakfast in places where chia puddings are popular. It provides fibre and plant-based omega-3 fats, though the coconut and chocolate make it richer than fruit alone. For a lighter cup, choose unsweetened coconut yoghurt and use a smaller scattering of chocolate chips.
How Nutritious Is Chia, Coconut, Raspberry and Chocolate Chip Parfait?
Nutrient density
Medium
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 Chia, Coconut, Raspberry and Chocolate Chip 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 Chia, Coconut, Raspberry and Chocolate Chip Parfait Contain Allergens?
No known major allergens
Which Diets Is Chia, Coconut, Raspberry and Chocolate Chip Parfait Good For?
Vegan
✓ 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
Chia, Coconut, Raspberry and Chocolate Chip Parfait Fat Profile
SATURATED
12.96g
MONOUNSATURATED
2.7g
POLYUNSATURATED
5.4g
Omega 6:3 ratio 0.7:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.