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Starbucks chia seed parfait Calories
Fiber-rich dairy chia parfait
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Starbucks chia seed parfait (180 g) has 261 calories. That works out to 145 calories per 100 g. It contains 32.8 g of carbs, 8.6 g of protein, 11 g of fat and 7.6 g of fiber. Its 230.4 mg of Phosphorus covers 33% of the Daily Value. Its glycemic index is 38 (low), so it raises blood sugar slowly.
Starbucks chia seed parfait Nutrition Facts
Selected: 1 serving (medium) · 180 g
261
KCAL / 180G
Carbs
32.8g
· 12% DV
Protein
8.6g
· 17% DV
Fat
11g
· 14% DV
Fiber
7.6g
· 27% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 50% · Protein 13% · Fat 37%
Starbucks chia seed parfait nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 261 kcal | |
| Total fat | 11 g | 14% |
| Saturated fat | 2.88 g | 14% |
| Trans fat | 0.04 g | |
| Sodium | 104 mg | 5% |
| Total carbohydrate | 32.8 g | 12% |
| Fiber | 7.6 g | 27% |
| Protein | 8.6 g | 17% |
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 Serving of Starbucks chia seed parfait?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 261 kcal |
| 0.25 cup (quarter) | 45 g | 65 kcal |
| ½ cup (half) | 90 g | 131 kcal |
| 100 g | 100 g | 145 kcal |
| 1 serving (small) | 140 g | 203 kcal |
| 1 pack (medium) | 180 g | 261 kcal |
| 1 cup (medium) | 180 g | 261 kcal |
| 1 piece (whole) | 180 g | 261 kcal |
| 1 serving (large) | 220 g | 319 kcal |
Calculated from 145 calories per 100 g.
Frequently Asked Questions About Starbucks chia seed parfait
What is in a Starbucks chia seed parfait?
A Starbucks chia seed parfait combines chia seeds with a dairy-based component. Fruit, sweeteners and other toppings can vary by recipe or market, so there is not one ingredient list that applies to every version.
Does the Starbucks chia seed parfait need to be refrigerated?
Yes, keep a Starbucks chia seed parfait refrigerated because it contains dairy. After opening, eat it promptly rather than leaving it at room temperature; follow any shorter storage guidance printed on its packaging.
Can you make a Starbucks chia seed parfait at home?
Yes, you can make a similar chia parfait at home by mixing chia seeds into milk or yogurt and chilling the mixture until thick. Add fruit if you like; a homemade version will not necessarily match Starbucks’ recipe.
Why is the Starbucks chia seed parfait so thick?
The Starbucks chia seed parfait thickens because chia seeds absorb liquid and develop a gel-like coating. The longer they sit in the dairy base, the thicker the mixture can become; that texture is a normal feature of chia.
Is the Starbucks chia seed parfait a good breakfast?
Yes, a Starbucks chia seed parfait can work as a convenient breakfast, particularly when you want something ready to eat. Its chia seeds provide fiber, but you may want to pair it with another food if it is not filling enough for you.
Can you freeze a Starbucks chia seed parfait?
You can freeze a Starbucks chia seed parfait, but thawing may make its dairy base separate or change the texture. Freezing is not a substitute for keeping it cold, and the parfait is best eaten fresh.
Is the Starbucks chia seed parfait sweetened?
The sweetness of a Starbucks chia seed parfait depends on its specific recipe and any fruit or sweetener included. Ingredients can differ between markets, so do not assume every version is unsweetened or has the same sweetness.
Is the Starbucks chia seed parfait good for weight loss?
A Starbucks chia seed parfait does not cause weight loss on its own. Its chia seeds add fiber, which can contribute to fullness, but whether it fits your goals depends on how it works within your usual meals and snacks.
Can you eat the Starbucks chia seed parfait before a workout?
Yes, you can eat a Starbucks chia seed parfait before a workout if it suits your stomach. Its dairy base and fiber-rich chia may feel heavy for some people close to exercise, so allow time to see how you respond.
Why does a Starbucks chia seed parfait sometimes have a different texture?
A Starbucks chia seed parfait can feel different when the chia seeds have had more or less time to absorb liquid. The amount of fruit or the dairy base can also affect its consistency, and recipes may vary by market.
Starbucks chia seed parfait Vitamins & Minerals
Vitamins
B12
0.76µg · 32% DV
B2
0.32mg · 25% DV
B5
0.76mg · 15% DV
Biotin
3.78µg · 13% DV
Minerals
Phosphorus
230mg · 33% DV
Manganese
0.61mg · 27% DV
Calcium
256mg · 26% DV
Copper
0.2mg · 22% DV
Potassium ⭐
317mg · 9% DV
Sodium
104mg · 5% DV
Starbucks chia seed parfait Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Starbucks chia seed parfait
To burn the 261 calories in 1 serving (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 Starbucks chia seed parfait?
Starbucks chia seed parfait is a chilled snack made with chia seeds set in a creamy dairy base, usually served in layers. As the seeds absorb liquid, they soften and create a spoonable, lightly textured pudding; the dairy makes the flavour mild and creamy. It works as a quick breakfast or an afternoon snack, and is commonly enjoyed alongside coffee. Chia contributes fibre, with 4.2 g per 100 g, while the dairy provides some protein. For a more filling breakfast, pair it with fresh fruit; if you want to keep the snack simple, enjoy it on its own rather than adding another sweet item.
How Nutritious Is Starbucks chia seed parfait?
Nutrient density
Medium
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 Starbucks chia seed 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 Starbucks chia seed parfait Contain Allergens?
Contains these allergens:
Which Diets Is Starbucks chia seed parfait Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Starbucks chia seed parfait Fat Profile
SATURATED
2.88g
MONOUNSATURATED
3.06g
POLYUNSATURATED
5.76g
Omega 6:3 ratio 1.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.