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Raspberry chia parfait Calories
Healthy dessert made with yogurt, chia seeds, and raspberries.
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Raspberry chia parfait (150 g) has 165 calories. That works out to 110 calories per 100 g. It contains 20.3 g of carbs, 6.3 g of protein, 6.1 g of fat and 5.7 g of fiber. Its 21 mg of Vitamin C covers 23% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Raspberry chia parfait Nutrition Facts
Selected: 1 cup (medium) · 150 g
165
KCAL / 150G
Carbs
20.3g
· 7% DV
Protein
6.3g
· 13% DV
Fat
6.1g
· 8% DV
Fiber
5.7g
· 20% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 50% · Protein 16% · Fat 34%
Raspberry chia parfait nutrition facts table · 1 cup (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 165 kcal | |
| Total fat | 6.1 g | 8% |
| Saturated fat | 1.95 g | 10% |
| Trans fat | 0 g | |
| Sodium | 57 mg | 2% |
| Total carbohydrate | 20.3 g | 7% |
| Fiber | 5.7 g | 20% |
| Protein | 6.3 g | 13% |
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 Raspberry chia parfait?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 150 g | 165 kcal |
| 100 g | 100 g | 110 kcal |
| 1 cup (small) | 100 g | 110 kcal |
| 1 serving (small) | 100 g | 110 kcal |
| 1 piece (medium) | 120 g | 132 kcal |
| 1 pack (medium) | 120 g | 132 kcal |
| 1 serving (medium) | 150 g | 165 kcal |
| 1 piece (large) | 180 g | 198 kcal |
| 1 cup (large) | 200 g | 220 kcal |
| 1 serving (large) | 200 g | 220 kcal |
Calculated from 110 calories per 100 g.
Frequently Asked Questions About Raspberry chia parfait
How do you make raspberry chia parfait?
Make raspberry chia parfait by stirring chia seeds into yogurt and chilling the mixture until thick. Spoon it into a glass in layers with raspberries, then finish with fruit, oats, or nuts. Letting the chia mixture rest first helps the layers hold their shape.
Can you make raspberry chia parfait the night before?
Yes, raspberry chia parfait can be made the night before and kept covered in the refrigerator. The chia thickens as it rests, so loosen the mixture with a spoon before layering if it becomes very firm; add crunchy toppings just before serving.
Why is my raspberry chia parfait runny?
Raspberry chia parfait is often runny because the chia seeds have not had enough time to absorb moisture, or because the raspberries released juice. Stir the chia mixture again after it rests, and drain thawed berries before layering them.
Can you use frozen raspberries in raspberry chia parfait?
Yes, frozen raspberries work in raspberry chia parfait. Thaw them first and drain excess liquid so they do not make the yogurt layer watery. For a sauce-like layer, mash the thawed berries; for more texture, leave them whole.
Do you need to cook chia seeds for raspberry chia parfait?
No, raspberry chia parfait does not require cooking. Chia seeds soften and form a gel as they sit in yogurt, so give the mixture time to thicken in the refrigerator rather than heating it.
Should chia seeds be ground for raspberry chia parfait?
No, whole chia seeds are usually used in raspberry chia parfait and create its characteristic gelled texture. Ground seeds can also be used, but they thicken the yogurt more quickly and make the mixture less distinct in texture.
What is the difference between raspberry chia parfait and chia pudding?
Raspberry chia parfait is typically layered with yogurt and raspberries, while chia pudding is mainly chia seeds swollen in a liquid. A parfait emphasizes contrasting fruit and creamy layers; chia pudding is usually served as one blended or settled mixture.
How do you keep raspberry chia parfait layers from mixing?
To keep raspberry chia parfait layers distinct, chill the thickened chia-yogurt mixture before assembling and spoon it gently over the raspberries. Avoid adding watery fruit purée, and use a clear glass so the layers can be seen when served.
Is raspberry chia parfait a good make-ahead breakfast?
Yes, raspberry chia parfait works well as a make-ahead breakfast because its yogurt and chia layers can be prepared in advance. Keep granola or other crunchy toppings separate until serving so they do not soften overnight.
How long does raspberry chia parfait last in the fridge?
Raspberry chia parfait is best eaten within about two days when covered and refrigerated. The chia layer may continue to thicken, and the berries can release juice, so stir or rearrange the layers before serving if needed.
Raspberry chia parfait Vitamins & Minerals
Vitamins
Vitamin C
21mg · 23% DV
B2
0.29mg · 22% DV
B12
0.52µg · 22% DV
B5
0.9mg · 18% DV
Minerals
Manganese
0.45mg · 20% DV
Copper
0.14mg · 16% DV
Phosphorus
102mg · 15% DV
Magnesium
57mg · 14% DV
Potassium ⭐
240mg · 7% DV
Sodium
57mg · 2% DV
Raspberry chia parfait Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Raspberry chia parfait
To burn the 165 calories in 1 cup (medium) (150 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 Raspberry chia parfait?
Raspberry chia parfait layers yoghurt with raspberries and chia seeds for a chilled, spoonable dessert. The berries can be fresh or frozen, folded through the yoghurt or arranged in layers; as the chia sits, it absorbs moisture and gives the mixture a softly gelled texture. A little sweetness is optional, depending on how tart the fruit is.
It works as a light dessert, breakfast or snack, and is easy to prepare ahead and keep chilled. The tangy raspberries balance the creamy yoghurt, while chia adds a gentle crunch before it softens. It has some fibre, with 3.8 g per 100 g, rather than being especially filling on its own. For a less sweet version, skip added sugar and pair it with plain yoghurt; oats or a few nuts make it more substantial.
How Nutritious Is Raspberry 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 Raspberry chia parfait Processed?
NOVA 3
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 Raspberry chia parfait Contain Allergens?
Contains these allergens:
Which Diets Is Raspberry chia parfait Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Raspberry chia parfait Fat Profile
SATURATED
1.95g
MONOUNSATURATED
1.65g
POLYUNSATURATED
2.7g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.