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Raspberry chia parfait Calories
A healthy, layered dessert with yogurt, chia seeds, and raspberries.
In season: Spring · Summer
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 cup (medium) of Raspberry chia parfait (180 g) has 198 calories. That works out to 110 calories per 100 g. It contains 24.3 g of carbs, 7.6 g of protein, 7.6 g of fat and 6.8 g of fiber. Its 0.2 mg of Copper covers 26% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
What is Raspberry chia parfait?
Raspberry chia parfait is a modern layered take on parfait, made with yogurt, chia seeds and raspberries. As the seeds sit in the yogurt, they soften and swell into a lightly gelled pudding; the fruit adds a bright tartness and vivid colour.
It works well chilled for breakfast or as an afternoon snack, and can also be served as a simple dessert. Fresh berries and a little granola make an easy topping. Yogurt contributes protein, while chia and raspberries add fibre; each 100 g has 3.8 g of fibre. For a less sweet version, use plain yogurt and let ripe raspberries provide much of the flavour.
Raspberry chia parfait Nutrition Facts
Selected: 100 g
110
KCAL / 100G
Carbs
13.5g
· 5% DV
Protein
4.2g
· 8% DV
Fat
4.2g
· 5% DV
Fiber
3.8g
· 14% 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%
Raspberry chia parfait Vitamins & Minerals
Vitamins
B2
0.13mg · 10% DV
Vitamin C
8.2mg · 9% DV
B5
0.38mg · 8% DV
B12
0.18µg · 8% DV
Minerals
Phosphorus
78mg · 11% DV
Calcium
85mg · 9% DV
Zinc
1mg · 9% DV
Magnesium
28mg · 7% DV
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.
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 110 calories in 100 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.
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
1.2g
MONOUNSATURATED
1.1g
POLYUNSATURATED
2.6g
Omega 6:3 ratio 1.9:1
Below the ideal 4:1 — a good omega balance.
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Frequently Asked Questions About Raspberry chia parfait
How do you make a raspberry chia parfait?
A raspberry chia parfait is made by combining chia seeds with yogurt or milk, letting the mixture thicken, and layering it with raspberries in a glass. Finish with fresh berries, then chill or serve once the chia layer has set.
Can you make raspberry chia parfait the night before?
Yes, raspberry chia parfait can be made the night before. Refrigerate the chia mixture in a covered container and assemble the layers ahead or just before serving; adding fresh raspberries later keeps them from releasing too much juice.
What goes in a raspberry chia parfait?
A raspberry chia parfait typically includes chia seeds, yogurt or milk, and raspberries. Some versions add a sweetener, oats, or granola, but the chia mixture and tart fruit create its characteristic creamy, layered texture.
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 the fruit layer does not make the chia pudding watery; use fresh berries on top if you want a firmer garnish.
Why is my raspberry chia parfait still runny?
Raspberry chia parfait may stay runny if the seeds have not had enough time to absorb liquid or were not mixed evenly. Stir the mixture again to break up clumps, then refrigerate it longer before layering.
How long does raspberry chia parfait last in the fridge?
Raspberry chia parfait keeps for about two days in a covered container in the refrigerator. For the freshest texture, store the chia base separately from the raspberries and assemble the layers close to serving.
Is raspberry chia parfait a breakfast or a dessert?
Raspberry chia parfait can be served as either breakfast or dessert. Add oats or granola for a more substantial morning bowl, or present it in a small glass after a meal as a chilled, fruit-forward dessert.
How do you stop the layers in raspberry chia parfait from mixing?
To keep raspberry chia parfait layers distinct, let the chia mixture thicken before assembling and spoon each layer gently into the glass. Avoid pouring thin fruit puree directly onto the chia; a thicker mashed-raspberry layer holds its shape better.
Can you make raspberry chia parfait without yogurt?
Yes, raspberry chia parfait can be made without yogurt by soaking the chia seeds in milk or a plant-based drink instead. The result will be less tangy and may have a looser texture, so let it chill until thick before adding the berries.
What can you put on top of raspberry chia parfait?
Fresh raspberries make a fitting topping for raspberry chia parfait, while crushed berries add a vivid, juicy finish. Granola, toasted nuts, or a little lemon zest can add crunch or brightness; add crunchy toppings just before eating.
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Nutrition data compiled from USDA FoodData Central and scientific sources.