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Chia Parfait Calories
Healthy dessert with layers of yogurt, chia seeds, and fruit
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 8.6 g of fiber. Its 30.6 µg of Vitamin K covers 26% 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
8.6g
· 31% 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 | 1.98 g | 10% |
| Trans fat | 0 g | |
| Sodium | 58 mg | 3% |
| Total carbohydrate | 26.1 g | 9% |
| Fiber | 8.6 g | 31% |
| 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 cup (small) | 120 g | 144 kcal |
| 1 piece (small) | 120 g | 144 kcal |
| 1 serving (small) | 120 g | 144 kcal |
| 1 serving (medium) | 180 g | 216 kcal |
| 1 piece (medium) | 200 g | 240 kcal |
| 1 cup (large) | 250 g | 300 kcal |
| 1 serving (large) | 250 g | 300 kcal |
Calculated from 120 calories per 100 g.
Frequently Asked Questions About Chia Parfait
What is a chia parfait?
A chia parfait is a layered dish made with chia seeds that have thickened in liquid, yogurt, and fruit. It is served chilled in a glass or cup, so the separate layers remain visible.
How do you make a chia parfait?
To make a chia parfait, stir chia seeds into yogurt or another chosen liquid and let the mixture thicken. Spoon it into a glass in layers with fruit, then add toppings such as nuts or granola just before serving.
How long should chia seeds soak for a chia parfait?
For a chia parfait, give the seeds at least 20–30 minutes to absorb liquid and thicken. Chilling the mixture for several hours or overnight gives it a firmer texture; stir it again shortly after mixing to prevent clumps.
Why is my chia parfait still runny?
A chia parfait can stay runny if the seeds have not had enough time to absorb liquid or the mixture contains too much liquid. Stir in a little more chia, chill it, and allow extra time for the texture to set.
Can you make chia parfait the night before?
Yes, chia parfait works well as an overnight preparation. Store the chia and yogurt layers covered in the refrigerator, then add crunchy toppings just before eating so they do not turn soft.
What kind of yogurt is best for chia parfait?
Plain yogurt is a versatile choice for chia parfait. Greek-style yogurt makes thicker, more defined layers, while regular yogurt gives a softer texture; sweetened yogurt will make the finished parfait sweeter.
What fruit goes well in chia parfait?
Berries, banana, mango, peaches, and diced apples all pair well with chia parfait. Add juicy fruit close to serving time if you want the yogurt layers to stay thick rather than become watery.
Is chia parfait the same as chia pudding?
No. Chia pudding is usually a single mixture of chia seeds and liquid, while chia parfait is assembled in layers, commonly with yogurt and fruit. A parfait can include chia pudding as one of its layers.
Can you freeze chia parfait?
You can freeze chia parfait, but the yogurt and fruit may become watery or grainy after thawing, and the layers will lose their fresh texture. For the best result, refrigerate it and add fresh fruit and crunchy toppings when serving.
Is chia parfait a good breakfast?
Yes, chia parfait can make a convenient cold breakfast, especially when layered with yogurt and fruit. Add oats or nuts if you want a more substantial meal, and keep sweet toppings modest if you prefer less added sugar.
Chia Parfait Vitamins & Minerals
Vitamins
Vitamin K
30.6µg · 26% DV
B2
0.23mg · 18% DV
B5
0.9mg · 18% DV
B12
0.4µg · 17% DV
Minerals
Copper
0.23mg · 26% DV
Phosphorus
171mg · 24% DV
Manganese
0.49mg · 21% DV
Calcium
198mg · 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 chilled, layered dish made with yoghurt, chia seeds and fruit. It is a modern, parfait-style preparation rather than a dessert tied to one particular regional tradition; as the seeds sit in the yoghurt, they absorb moisture and thicken the mixture.
The result is cool and creamy, with a gentle tang from the yoghurt, sweetness from the fruit and a soft, slightly gel-like texture from the chia. It works as breakfast, a snack or a light dessert, and can be served straight from the fridge with fresh fruit or a little granola. Its chia and fruit give it fibre, while yoghurt contributes some protein. For a less sweet version, choose plain yoghurt and ripe seasonal fruit instead of sweetened toppings.
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
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 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
1.98g
MONOUNSATURATED
1.98g
POLYUNSATURATED
3.06g
Omega 6:3 ratio 0.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.