1 cup (medium) of Raspberry parfait (140 g) has 294 calories. That works out to 210 calories per 100 g. It contains 34.7 g of carbs, 5 g of protein, 15.7 g of fat and 2.5 g of fiber. Its 123.2 mg of Phosphorus covers 18% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.

What is Raspberry parfait?

Raspberry parfait is a chilled, layered dessert of smooth cream and raspberry sauce, often finished with fresh berries. Parfait has French roots, while today’s versions vary widely: some are frozen, and others are assembled in a glass and served cold.

The contrast between the creamy base and the fruit’s bright tartness makes it a popular after-dinner treat and a familiar café dessert. Its soft texture is best enjoyed with a spoon; coffee or tea makes a natural accompaniment. It is sweet and relatively rich, with modest protein (3.6 g per 100 g). For a lighter cup, use a smaller amount of cream and layer in more fresh raspberries.

Raspberry parfait Nutrition Facts

Selected: 100 g

210

KCAL / 100G

Carbs

24.8g

· 9% DV

Protein

3.6g

· 7% DV

Fat

11.2g

· 14% DV

Fiber

1.8g

· 6% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 46% · Protein 7% · Fat 47%

Raspberry parfait Vitamins & Minerals

Vitamins

0.16mg · 12% DV

B12

0.28µg · 12% DV

Vitamin A

95µg · 11% DV

Vitamin C

8.5mg · 9% DV

Minerals

Phosphorus

88mg · 13% DV

Calcium

92mg · 9% DV

Iodine

8µg · 5% DV

Selenium

2.8µg · 5% DV

How Nutritious Is Raspberry parfait?

Nutrient density

Low

32/ 100

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

Low

33/ 100

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 parfait Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

Medium

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Raspberry parfait

To burn the 210 calories in 100 g:

🚶

52min

Walking (5 km/h)

🏃

21min

Running (8 km/h)

🚴

29min

Cycling

🏊

24min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Raspberry 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 parfait Contain Allergens?

Contains these allergens:

Gluten free

Dairy yes

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Raspberry parfait Good For?

Vegan

— Not suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

— Not suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Raspberry parfait Fat Profile

SATURATED

6.7g

MONOUNSATURATED

2.9g

POLYUNSATURATED

0.5g

⚖️

Omega 6:3 ratio 8.4:1

Above the ideal 4:1 (8.4:1).

Compare Raspberry parfait

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Raspberry parfait vs Rose Turkish delight120 kcal fewer per 100 g

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Raspberry parfait vs Caramel sauce110 kcal fewer per 100 g

→🍨vs🍫

Raspberry parfait vs Dark chocolate330 kcal fewer per 100 g

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Raspberry parfait vs Höşmerim110 kcal fewer per 100 g

→

Foods Similar to Raspberry parfait

🍬

Rose Turkish delight

330 kcal

🍯

Caramel sauce

320 kcal

🍫

Dark chocolate

540 kcal

🍮

Höşmerim

320 kcal

🍫

Chocolate sauce

210 kcal

🍬

Fruit Leather

320 kcal

🍬

Pistachio Turkish Delight

370 kcal

🍮

Kazandibi

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Frequently Asked Questions About Raspberry parfait

What is raspberry parfait?

Raspberry parfait is a chilled dessert made with creamy layers and raspberry sauce or fruit. It is often served in a glass so the layers show, and fresh raspberries are a common topping.

How do you make raspberry parfait?

Make raspberry parfait by layering a whipped or otherwise creamy mixture with raspberry sauce in glasses, then chilling it. Fold the cream gently to keep it light, and add fresh berries on top just before serving.

What is the difference between raspberry parfait and trifle?

Raspberry parfait is usually built around creamy layers and fruit, while trifle typically includes pieces of cake soaked with liquid, custard, and fruit. A parfait is often served in individual glasses; trifle is commonly assembled in a larger bowl.

Can you make raspberry parfait with frozen raspberries?

Yes, frozen raspberries work in raspberry parfait. Thaw them first and drain excess liquid before making the sauce; otherwise, the extra juice can seep into the cream and blur the layers.

Can raspberry parfait be made ahead of time?

Yes, raspberry parfait can be assembled ahead and chilled until serving. Keep the glasses covered, and wait to add fresh berries or crunchy toppings until the last moment so they stay appealing.

Why is my raspberry parfait runny?

Raspberry parfait often turns runny when the berries release too much juice or the cream mixture is overmixed. Drain thawed fruit, cool the sauce before layering, and fold the cream gently rather than beating it after combining.

Can you freeze raspberry parfait?

Yes, you can freeze raspberry parfait, but its creamy layers may become icy or separate as they thaw. Freeze it without fresh-berry toppings, then thaw it slowly in the refrigerator and expect a firmer texture than the chilled version.

How long does raspberry parfait last in the fridge?

Raspberry parfait keeps best covered in the refrigerator and should be eaten within a few days. The cream can lose its texture and the berries can release juice as it sits, so avoid leaving it at room temperature for long.

What can you serve with raspberry parfait?

Raspberry parfait pairs well with coffee or tea and a plain crisp biscuit. Since the dessert is already creamy and fruity, a simple accompaniment usually balances it better than another rich sauce or dessert.

Is raspberry parfait a healthy dessert?

Raspberry parfait can include fruit, but its cream and added sugar make it a dessert rather than a health food. A smaller serving or a homemade version with less added sugar can make it a lighter choice.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 25, 2026