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Chia parfait Calories
A nutritious parfait made with chia seeds, yogurt, and fresh fruits. High in fiber, protein, and omega-3.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Chia parfait (180 g) has 216 calories. That works out to 120 calories per 100 g. It contains 26.1 g of carbs, 7.6 g of protein, 8.1 g of fat and 10.4 g of fiber. Its 0.6 mg of Manganese covers 27% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Chia parfait Nutrition Facts
Selected: 1 cup (medium) · 180 g
216
KCAL / 180G
Carbs
26.1g
· 9% DV
Protein
7.6g
· 15% DV
Fat
8.1g
· 10% DV
Fiber
10.4g
· 37% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 50% · Protein 15% · Fat 35%
Chia parfait nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 216 kcal | |
| Total fat | 8.1 g | 10% |
| Saturated fat | 2.16 g | 11% |
| Trans fat | 0 g | |
| Sodium | 58 mg | 3% |
| Total carbohydrate | 26.1 g | 9% |
| Fiber | 10.4 g | 37% |
| Protein | 7.6 g | 15% |
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 parfait?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 216 kcal |
| 100 g | 100 g | 120 kcal |
| 1 piece (small) | 100 g | 120 kcal |
| 1 cup (small) | 120 g | 144 kcal |
| 1 serving (medium) | 200 g | 240 kcal |
| 1 piece (large) | 220 g | 264 kcal |
| 1 cup (large) | 250 g | 300 kcal |
| 1 serving (large) | 300 g | 360 kcal |
Calculated from 120 calories per 100 g.
Frequently Asked Questions About Chia parfait
How do you make a chia parfait?
Make a chia parfait by stirring chia seeds into yogurt or milk, chilling the mixture until thick, then layering it with fruit and toppings. Stir again shortly after mixing so the seeds do not clump together.
How long does a chia parfait need to set?
A chia parfait needs a few hours in the refrigerator for the seeds to absorb liquid and thicken. For the most reliable pudding-like texture, prepare the chia layer the night before and stir it before assembling.
Why is my chia parfait still runny?
A chia parfait usually stays runny because the chia mixture has not rested long enough or has too much liquid for the amount of seeds. Stir it again, refrigerate it longer, and add a little more chia if it still has not thickened.
Can you make chia parfait the night before?
Yes, you can make a chia parfait the night before, and the extra chilling time helps the chia layer set. Keep crunchy toppings separate and add fresh fruit just before serving to prevent them from turning soggy.
What is the difference between chia parfait and chia pudding?
Chia pudding is usually a single chia-and-liquid mixture, while a chia parfait is built in layers with ingredients such as yogurt, fruit, and crunchy toppings. A parfait can include chia pudding as one of its layers.
What fruit goes well in a chia parfait?
Berries, banana, mango, and peaches all work well in a chia parfait. Use ripe fruit for sweetness and add juicy or thawed frozen fruit shortly before serving so it does not make the layers watery.
Can you freeze a chia parfait?
You can freeze a chia parfait, but thawing may change the texture of its yogurt and fruit layers. Freeze the chia base on its own for a better result, thaw it in the refrigerator, then add fresh fruit and crunchy toppings.
How long does chia parfait last in the fridge?
A chia parfait keeps for about three days in a covered container in the refrigerator. For the best texture, store granola separately and add it just before eating; discard the parfait if it smells or looks spoiled.
What can you use instead of yogurt in a chia parfait?
Milk or a thick plant-based yogurt can replace dairy yogurt in a chia parfait. Milk makes a looser chia layer, so let it thicken before adding fruit; a thick yogurt alternative keeps the parfait creamier.
Should you stir chia parfait before eating it?
Yes, stir the chia layer before assembling or eating a chia parfait if the seeds have settled or formed clumps. Keep the fruit and crunchy topping layered if you want the distinct parfait texture.
Chia parfait Vitamins & Minerals
Vitamins
Vitamin K
28.8µg · 24% DV
B2
0.23mg · 18% DV
B5
0.81mg · 16% DV
Biotin
4.5µg · 15% DV
Minerals
Manganese
0.61mg · 27% DV
Copper
0.23mg · 26% DV
Phosphorus
158mg · 23% DV
Magnesium
86mg · 20% DV
Potassium ⭐
324mg · 10% DV
Sodium
58mg · 3% DV
Chia parfait Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Chia parfait
To burn the 216 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 parfait?
Chia parfait is a layered dish made by letting chia seeds thicken in yogurt or milk, then adding fruit and often a crunchy topping. It draws on the French tradition of parfait, while this chia-based version is a modern take on chia pudding, commonly assembled in a glass or jar for breakfast or dessert.
The chia layer is soft and pudding-like, with fresh fruit bringing brightness and granola or nuts adding crunch. It works as a make-ahead breakfast, snack or light dessert, whether eaten at home or packed to go. It provides a notable amount of fibre—5.8 g per 100 g—along with protein from the yogurt. For a less sweet serving, use plain yogurt and ripe seasonal fruit, and keep sweet sauces or toppings modest.
How Nutritious Is 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
High
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 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 Chia parfait Contain Allergens?
Contains these allergens:
Which Diets Is 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
Chia parfait Fat Profile
SATURATED
2.16g
MONOUNSATURATED
1.98g
POLYUNSATURATED
3.96g
Omega 6:3 ratio 0.4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.