🧪 Nutrition Facts
- Calories 209.9
- Total Fat 1.5 g
- Saturated Fat 0.5 g
- Cholesterol 5.9 mg
- Sodium 140.6 mg
- Potassium 310.9 mg
- Total Carbohydrate 45.0 g
- Dietary Fiber 2.0 g
- Sugars 30.0 g
- Protein 6.0 g
- Vitamin A 0.0 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 0.0 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 150.5 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 0.6 mg
- Magnesium 0.0 mg
- Manganese 0.0 mg
- Niacin 0.0 mg
- Pantothenic Acid 0.0 mg
- Phosphorus 0.0 mg
- Riboflavin 0.0 mg
- Thiamin 0.0 mg
- Zinc 0.0 mg
Note: Nutrition information comes from the USDA Food Central Database. Daily values are based on a 2,000 calorie per day diet (FDA). Actual requirements vary by individual. Use at your own risk.
📋 Nutrition Summary
With 209.9 calories per serving (1 Serving (198.0g)), Mango Parfait with Vanilla Yogurt & Granola is a moderately calorie-dense food worth tracking if you're managing your intake. Carbohydrates are the primary energy source at 45.0g per serving (82.7% of calories), of which 30.0g are sugars.
🏷️ Diet & Nutrition Tags
Tags are generated automatically from USDA nutrition data using standard dietary thresholds. They are for general guidance only and are not medical advice.
📝 Ingredients
Vanilla Yogurt (cultured Grade a Low Fat Milk, Sugar, Modified Corn Starch, Contains Less Then 1% of: Corn Starch, Potassium Sorbate Added to Maintain Freshness, Natural Flavor, Vitamin a Acetate, Vitamin D3), Mango, Granola (whole Grain Oats, Sugar, Crisp Rice [rice Flour, Barley Malt Extract, Salt] , Honey, Brown Sugar Syrup, Salt, Baking Soda, Natural Flavor, Vitamin E [mixed Tocopherols] Added to Preserve Freshness).
🔬 Ingredient Analysis
Artificial Preservatives: Potassium Sorbate
Emulsifiers / Stabilisers: Modified Corn Starch
Fortification / Enrichment Agents: Vitamin A Acetate, Vitamin D3
Detected additives are based on the ingredient list in the USDA Food Central Database. Always read the full product label as formulations can change. Presence of these ingredients does not necessarily indicate a health risk — consult a healthcare professional for personalised dietary advice. Fortification agents are synthetic vitamins or minerals added to restore nutrients lost during processing or to boost nutritional content. They are added for public health reasons and are widely considered safe.
🤖 AI Nutrition Coach
AI POWEREDAsk anything about Mango Parfait with Vanilla Yogurt & Granola — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of Mango Parfait with Vanilla Yogurt & Granola contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 209.9 kcal | 10.5% |
| Total Fat | 1.5 g | 2% |
| Saturated Fat | 0.5 g | 2% |
| Cholesterol | 5.9 mg | 2% |
| Sodium | 140.6 mg | 6% |
| Total Carbohydrate | 45.0 g | 16% |
| Dietary Fiber | 2.0 g | 7% |
| Total Sugars | 30.0 g | 60% |
| Protein | 6.0 g | 12% |
| Calcium | 150.5 mg | 12% |
| Iron | 0.6 mg | 3% |
| Potassium | 310.9 mg | 7% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. ✅ marks ≥20% DV (FDA "good source" threshold); ⭐ marks ≥100% DV (a full day's value).
🔥 Calorie Analysis
Mango Parfait with Vanilla Yogurt & Granola accounts for 10.5% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from carbohydrates. Carbohydrates make up 82.7% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 209.9 calories in Mango Parfait with Vanilla Yogurt & Granola? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 15.9 min |
| Walking: 17 minutes per mile | 36.2 min |
| Cycling (Low Intensity) | 23.0 min |
| HIIT | 19.4 min |
| Walking: 24 minutes per mile | 51.7 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Mango Parfait with Vanilla Yogurt & Granola
Is Mango Parfait with Vanilla Yogurt & Granola good for weight loss?
At about 210 calories per serving, this parfait could fit into a weight loss plan, but the high sugar content at 30g is a concern. The 6g of protein and 2g of fiber provide some satiety, though ideally you'd want more of both to keep you feeling full longer.
Is Mango Parfait with Vanilla Yogurt & Granola good fuel for endurance activities?
This works reasonably well for endurance activities thanks to its carbohydrates and quick-digesting sugars for energy. However, the limited protein (6g) means it's best paired with another protein source rather than relied on as your sole pre- or post-workout snack.
How might Mango Parfait with Vanilla Yogurt & Granola affect blood sugar?
With 30g of sugar and only 2g of fiber, this will cause a fairly rapid blood sugar spike. The low fiber-to-sugar ratio means your blood sugar will likely rise quickly and then drop, potentially leaving you hungry again soon after.
Is Mango Parfait with Vanilla Yogurt & Granola suitable for people with lactose intolerance?
This contains cultured low-fat milk, making it unsuitable for people with lactose intolerance unless they use lactase enzyme supplements. A dairy-free yogurt alternative would be needed to make this safe for those with lactose sensitivity.
What should I watch out for with Mango Parfait with Vanilla Yogurt & Granola?
The sugar is the main issue here—30g in a single serving is quite high, with most of it coming from added sugars rather than the natural fruit. The granola adds extra sugar and calories, so if you're managing your sugar intake, you might consider eating just the yogurt and mango instead.
Nutrition Q&A answers are based on USDA nutritional data and are for general informational purposes only. They are not a substitute for professional dietary or medical advice.
