Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
🥣
Oat granola parfait Calories
Yogurt-based oat and granola parfait with fiber and protein
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Oat granola parfait (200 g) has 306 calories. That works out to 153 calories per 100 g. It contains 44.8 g of carbs, 10.4 g of protein, 10.2 g of fat and 6.2 g of fiber. Its 1.4 mg of Manganese covers 63% of the Daily Value. Its glycemic index is 52 (low), so it raises blood sugar slowly.
Oat granola parfait Nutrition Facts
Selected: 1 cup (medium) · 200 g
306
KCAL / 200G
Carbs
44.8g
· 16% DV
Protein
10.4g
· 21% DV
Fat
10.2g
· 13% DV
Fiber
6.2g
· 22% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 57% · Protein 13% · Fat 30%
Oat granola parfait nutrition facts table · 1 cup (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 306 kcal | |
| Total fat | 10.2 g | 13% |
| Saturated fat | 3.3 g | 16% |
| Trans fat | 0.06 g | |
| Sodium | 136 mg | 6% |
| Total carbohydrate | 44.8 g | 16% |
| Fiber | 6.2 g | 22% |
| Protein | 10.4 g | 21% |
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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Cup of Oat granola parfait?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 200 g | 306 kcal |
| 100 g | 100 g | 153 kcal |
| 1 cup (small) | 120 g | 184 kcal |
| 1 pack (small) | 150 g | 230 kcal |
| 1 serving (small) | 160 g | 245 kcal |
| 1 serving (large) | 250 g | 383 kcal |
| 1 pack (large) | 250 g | 383 kcal |
| 1 cup (large) | 300 g | 459 kcal |
Calculated from 153 calories per 100 g.
Frequently Asked Questions About Oat granola parfait
What is an oat granola parfait?
An oat granola parfait is a layered dish made with yogurt, oats, granola, and often fruit. It combines creamy and crunchy textures and can be served as a quick breakfast, snack, or simple dessert.
How do you make an oat granola parfait?
To make an oat granola parfait, layer yogurt, oats, and chopped fruit in a glass or jar, then finish with granola. Add cinnamon or a little honey if desired, but taste the granola first because some varieties are already sweet.
Is an oat granola parfait healthy?
An oat granola parfait can be a nourishing choice, with protein from yogurt and fiber from oats. Its overall quality depends in part on the granola and toppings: choose plain yogurt and fruit, and limit heavily sweetened additions.
Can you make an oat granola parfait ahead of time?
Yes, you can assemble the yogurt, oats, and fruit in an oat granola parfait ahead and refrigerate it. The oats will soften as they sit, so keep the granola in a separate container and add it just before eating.
How do you keep granola crunchy in an oat granola parfait?
Keep the granola separate until serving to preserve its crunch in an oat granola parfait. If you pack the parfait to take with you, carry the granola in a small dry container and sprinkle it on when you are ready to eat.
What yogurt works best in an oat granola parfait?
Thick plain yogurt works especially well in an oat granola parfait because it holds the layers in place. Greek-style yogurt makes the result denser and creamier; if using thinner yogurt, drain off excess liquid so the parfait does not become watery.
What toppings go well with an oat granola parfait?
Fresh berries, sliced banana, diced apple, and peaches all pair well with an oat granola parfait. You can add cinnamon, seeds, or a small spoonful of nut butter for extra flavor, while keeping the toppings balanced with the granola.
Can an oat granola parfait replace breakfast?
Yes, an oat granola parfait can serve as breakfast when it includes a substantial layer of yogurt, oats, and fruit. For a more filling meal, choose a thicker yogurt and add fruit rather than relying on a very sweet granola topping.
How long does an oat granola parfait last in the fridge?
An assembled oat granola parfait is best eaten within a day or two when kept covered and refrigerated. For the best texture, store the granola separately; fruit can release juice over time and make the yogurt layers wetter.
Is an oat granola parfait good for weight loss?
An oat granola parfait can fit a weight-loss eating plan, especially when you use plain yogurt, fruit, and a modest amount of granola. Sweetened granola and extra honey can add up quickly, so use them as toppings rather than the main portion.
Oat granola parfait Vitamins & Minerals
Vitamins
B12
0.76µg · 32% DV
B2
0.38mg · 29% DV
Biotin
8.2µg · 27% DV
B1
0.28mg · 23% DV
Minerals
Manganese
1.44mg · 63% DV
Phosphorus
290mg · 41% DV
Selenium
16µg · 29% DV
Copper
0.26mg · 29% DV
Potassium ⭐
410mg · 12% DV
Sodium
136mg · 6% DV
Oat granola parfait Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Oat granola parfait
To burn the 306 calories in 1 cup (medium) (200 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 Oat granola parfait?
An oat granola parfait layers yoghurt with oats or granola, often adding fruit for freshness and sweetness. It is a contemporary breakfast or snack rather than a dish tied to one specific place, and is easy to assemble at home with whatever fruit is in season.
The contrast between creamy yoghurt and crunchy granola makes it satisfying without feeling heavy; berries, banana or stewed fruit all work well. It can be served chilled for breakfast, a light dessert or an afternoon snack. With 3.1 g of fibre per 100 g, it contributes some fibre alongside protein from the yoghurt. For a less sweet version, choose plain yoghurt and unsweetened granola, then add fruit to taste.
How Nutritious Is Oat granola 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 Oat granola 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 Oat granola parfait Contain Allergens?
Contains these allergens:
Which Diets Is Oat granola 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
Oat granola parfait Fat Profile
SATURATED
3.3g
MONOUNSATURATED
3.24g
POLYUNSATURATED
1.76g
Omega 6:3 ratio 13:1
Above the ideal 4:1 (13:1).
Compare Oat granola parfait
Foods Similar to Oat granola parfait
Have another question about Oat granola parfait?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.