How many calories in Greek yogurt parfait?
Greek yogurt parfait, 1 cup (250 g): about 300 calories, with 22 g protein, 30 g carbs and 11 g fat. Across common recipes it usually ranges from 90 to 150 kcal per 100 g, depending on how it's made.
| Nutrient | Per 100 g | 1 cup (250 g) | 1 small cup (150 g) |
|---|---|---|---|
| Calories | 120 kcal | 300 kcal | 180 kcal |
| Protein | 8.6 g | 22 g | 13 g |
| Carbs | 12 g | 30 g | 18 g |
| Fat | 4.3 g | 11 g | 6 g |
| Fiber | 1.5 g | 4 g | 2 g |
What makes Greek yogurt parfait higher or lower in calories?
Granola is the main source of calories, about half the total at 30 g. Yogurt type (nonfat, lowfat, whole-milk) and sweetened or flavored yogurt and honey also change it.
Tips for a lighter portion
- Granola is the main source of energy: 30 g adds about 147 kcal, about as much as 170 g of the yogurt; doubling to 60 g takes the cup to about 150 kcal per 100 g.
- Choose plain over vanilla: nonfat plain Greek yogurt is 59 kcal per 100 g, vanilla nonfat 78, the difference being added sugar.
How long to burn off 1 cup?
73min · Walking
26min · Running
38min · CyclingFor a 70 kg (154 lb) person, from the Compendium of Physical Activities (2024).
How much protein do you need per day? RDA vs newer guidance →
Find out how many calories you need →
Numbers come from the Tabaq food database and are checked against published food-composition tables. They are estimates: every kitchen is different. How we calculate · General information only, not a substitute for advice from your doctor or a registered dietitian.
