Greek Yogurt Parfait Calories
320 calories per serving
Breakfast
A Greek Yogurt Parfait is a popular breakfast and snack option that typically ranges from 250 to 450 calories depending on the ingredients and portion sizes used. The base of plain Greek yogurt is high in protein and relatively low in calories, but toppings like granola, honey, and fruit can add up quickly. Watch out for sweetened yogurts, flavored granolas, and generous honey drizzles — these are the biggest calorie contributors in an otherwise nutritious meal.
Protein
18g
23% of calories
Carbs
45g
56% of calories
Fat
7g
20% of calories
Ingredient Breakdown
| Ingredient | Calories | Protein | Carbs |
|---|---|---|---|
| Plain Non-Fat Greek Yogurt (1 cup / 227g) | 130 | 13g | 9g |
| Granola (¼ cup / 30g) | 120 | 3g | 20g |
| Fresh Strawberries (½ cup / 75g) | 24 | 0.5g | 6g |
| Fresh Blueberries (¼ cup / 37g) | 21 | 0.3g | 5g |
| Honey (1 tablespoon / 21g) | 64 | 0g | 17g |
| Banana Slices (¼ medium / 30g) | 27 | 0.3g | 7g |
| Chia Seeds (1 teaspoon / 4g) | 19 | 0.6g | 1.7g |
| Total | 320 | 18g | 45g |
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Start your free trialHealthier Alternatives
Skip the honey — sweeten with fresh fruit only
Saves ~64 calories and 17g of added sugar
Swap granola for 2 tbsp of crushed walnuts
Saves ~30 calories and reduces refined carbs significantly
Use low-sugar granola (e.g., homemade or plain oat clusters)
Saves ~30 calories and up to 8g of added sugar
Use 2% Greek yogurt and skip granola entirely
Saves ~110 calories while keeping protein high
Portion Tips
- 1.
Measure your granola — it's easy to over-pour. A standard ¼ cup serving is about 120 calories, but most people pour double that without realizing it.
- 2.
Use plain, non-fat or 2% Greek yogurt instead of flavored varieties, which can pack an extra 50–80 calories and 12–20g of added sugar per cup.
- 3.
Drizzle honey lightly using a teaspoon rather than free-pouring — one tablespoon is 64 calories, and it's easy to use three or four times that amount.
- 4.
Load up on fresh berries as your primary topping — they add natural sweetness, fiber, and antioxidants for very few calories (around 20–25 calories per ½ cup).
- 5.
Build your parfait in a tall, narrow glass rather than a wide bowl — it creates the visual illusion of more food, which helps with portion satisfaction.
Common Questions About Greek Yogurt Parfait
How many calories are in a Greek Yogurt Parfait?
A standard homemade Greek Yogurt Parfait with 1 cup of plain non-fat Greek yogurt, ¼ cup granola, mixed berries, and a drizzle of honey contains approximately 300–350 calories. Restaurant and café versions can range from 350 to 500+ calories due to larger portions, sweetened yogurt, and more granola.
Is a Greek Yogurt Parfait good for weight loss?
Greek Yogurt Parfaits can be a great choice for weight loss because Greek yogurt is high in protein (which promotes satiety) and relatively low in calories. The key is to control granola and honey portions, choose plain non-fat yogurt, and load up on fresh fruit. Aim to keep your parfait under 350 calories for a weight-loss-friendly meal.
How much protein is in a Greek Yogurt Parfait?
A typical Greek Yogurt Parfait made with 1 cup of plain non-fat Greek yogurt contains around 15–20 grams of protein. The Greek yogurt itself contributes the majority of the protein (roughly 13–17g per cup), with small additional amounts coming from granola, chia seeds, or nuts if included.
What is the healthiest Greek Yogurt Parfait option at a café or restaurant?
When ordering at a café, look for parfaits made with plain or lightly sweetened Greek yogurt, fresh (not canned) fruit, and minimal granola. Ask for honey or syrup on the side so you can control the amount. Avoid versions with flavored yogurt, candied nuts, or whipped cream toppings, which can add 100–200 extra calories.