Orange-Berry Cream Parfait

Vegetarian
Health score
18%
Orange-Berry Cream Parfait
20 min.
4
281kcal

Suggestions

Ingredients

  • cup blueberries fresh
  • cup cereal 
  • tablespoons honey 
  • oz greek yogurt 2% low-fat
  • 0.5 teaspoon orange zest 
  • medium oranges 
  • 0.5 teaspoon vanilla extract 

Equipment

  • bowl

Directions

  1. Peel and section oranges. Stir together yogurt, honey, orange zest, and vanilla extract in a small bowl.
  2. Layer 3 orange sections, 2 Tbsp. fresh blueberries, 1 rounded tablespoonful yogurt mixture, and 2 Tbsp. granola in each of 4 parfait glasses; repeat layers once.

Nutrition Facts

Calories281kcal
Protein13.38%
Fat20.7%
Carbs65.92%

Properties

Glycemic Index
33.69
Glycemic Load
10.23
Inflammation Score
-6
Nutrition Score
12.111304423083%

Flavonoids

Cyanidin
3.13mg
Petunidin
11.67mg
Delphinidin
13.11mg
Malvidin
25.01mg
Peonidin
7.51mg
Catechin
1.96mg
Epigallocatechin
0.24mg
Epicatechin
0.23mg
Hesperetin
26.77mg
Naringenin
15.05mg
Luteolin
0.26mg
Kaempferol
0.74mg
Myricetin
0.63mg
Quercetin
3.28mg
Gallocatechin
0.04mg

Nutrients percent of daily need

Calories:281.01kcal
14.05%
Fat:6.73g
10.35%
Saturated Fat:1.3g
8.11%
Carbohydrates:48.22g
16.07%
Net Carbohydrates:43.34g
15.76%
Sugar:29.77g
33.08%
Cholesterol:2.88mg
0.96%
Sodium:31.25mg
1.36%
Alcohol:0.17g
100%
Alcohol %:0.1%
100%
Protein:9.78g
19.57%
Vitamin C:56.28mg
68.22%
Manganese:0.98mg
48.79%
Fiber:4.88g
19.52%
Vitamin B1:0.19mg
12.94%
Calcium:126.88mg
12.69%
Phosphorus:108.37mg
10.84%
Folate:42.35µg
10.59%
Vitamin E:1.56mg
10.42%
Magnesium:40.13mg
10.03%
Potassium:331.39mg
9.47%
Iron:1.58mg
8.75%
Selenium:5.89µg
8.42%
Vitamin K:8.48µg
8.08%
Copper:0.16mg
7.91%
Vitamin B2:0.11mg
6.71%
Vitamin B6:0.12mg
5.89%
Vitamin A:270.87IU
5.42%
Zinc:0.76mg
5.08%
Vitamin B5:0.47mg
4.74%
Vitamin B3:0.74mg
3.69%
Source:My Recipes