Nutritional information for the following ingredients is not included. Normally this is because the ingredient is unknown, the measurement is imprecise e.g. “to taste”, or the ingredient is optional).
For the Parfaits
3 containers (5.3 ounces each) plain nonfat Greek yogurt
For the Maple-Cinnamon Granola
3 1/2 cups old-fashioned rolled oats
Learn more about how we calculate nutritional information, and always consult a registered dietician or your physician before embarking on any diet plan which relies on these numbers, and for any other questions.
Amount Per Serving
6 servings in recipe 		honey
17.5g 		lemon zest
0.5g 		papaya
33.95g 		blueberries
26.93g 		granola
9.25g 		pecans
2.41g 		walnuts
2.19g 		salt
0.25g 		cinnamon
0.43g 		oil
3.75g 		maple syrup
16.67g 		vanilla extract
0.35g 		Total Per Serving Total for Recipe
Protein (g) 0.05 0.01 0.21 0.2 0.83 0.22 0.33 0.0 0.02 0.0 0.0 0.0 1.87 11.22
Total Fat (g) 0.0 0.0 0.05 0.09 0.85 1.73 1.43 0.0 0.01 3.75 0.03 0.0 7.94 47.64
Carbohydrates (g) 14.42 0.08 3.33 3.9 6.95 0.33 0.3 0.0 0.35 0.0 11.18 0.04 40.9 245.4
Ash (g) 0.04 0.0 0.21 0.06 n/a 0.04 0.04 0.25 0.02 0.0 0.1 0.0 0.75 4.5
Calories (kcal) 53.2 0.235 13.239 15.352 37.093 16.633 14.347 0.0 1.07 33.15 43.5 1.008 228.827 1372.962
Starch (g) n/a n/a n/a 0.01 n/a 0.01 0.0 n/a n/a n/a n/a n/a 0.02 0.12
Sucrose (g) 0.16 n/a n/a 0.03 n/a 0.09 0.05 n/a 0.0 n/a 9.38 n/a 9.71 58.26
Glucose (dextrose) (g) 6.26 n/a n/a 1.31 n/a 0.0 0.0 n/a 0.0 n/a 0.4 n/a 7.97 47.82
Fructose (g) 7.16 n/a n/a 1.34 n/a 0.0 0.0 n/a 0.0 n/a 0.15 n/a 8.66 51.96
Lactose (g) n/a n/a n/a 0.0 n/a 0.0 0.0 n/a 0.0 n/a n/a n/a 0.0 0.0
Maltose (g) 0.25 n/a n/a 0.0 n/a 0.0 0.0 n/a 0.0 n/a n/a n/a 0.25 1.5
Alcohol (g) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.1 0.1 0.6
Water (g) 2.99 0.41 30.15 22.68 0.44 0.08 0.09 0.0 0.05 0.0 5.35 0.18 62.43 374.58
Caffeine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Theobromine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Sugars (g) 14.37 0.02 2.0 2.68 2.47 0.1 0.06 0.0 0.01 0.0 9.92 0.04 31.67 190.02
Galactose (g) 0.54 n/a n/a 0.0 n/a n/a n/a n/a 0.0 n/a n/a n/a 0.54 3.24
Dietary Fiber (g) 0.0 0.1 0.6 0.6 0.6 0.2 0.1 0.0 0.2 0.0 0.0 0.0 2.6 15.6
Calcium (mg) 1.05 0.67 8.147 1.616 5.643 1.685 2.15 0.06 4.342 0.0 11.167 0.039 36.568 219.408
Iron (mg) 0.07 0.0 0.03 0.08 0.38 0.06 0.06 0.0 0.04 0.0 0.2 0.0 0.93 5.58
Magnesium (mg) 0.35 0.075 3.395 1.616 8.603 2.913 3.466 0.003 0.26 0.0 2.333 0.042 23.055 138.33
Phosphorus (mg) 0.7 0.06 1.697 3.232 25.345 6.668 7.59 0.0 0.277 0.0 0.333 0.021 45.924 275.544
Potassium (mg) 9.1 0.8 87.243 20.738 33.393 9.869 9.674 0.02 1.868 0.0 34.0 0.518 207.223 1243.338
Sodium (mg) 0.7 0.03 1.018 0.269 16.558 0.0 0.044 96.895 0.043 0.0 1.5 0.032 117.089 702.534
Zinc (mg) 0.04 0.0 0.02 0.04 0.41 0.11 0.07 0.0 0.01 0.0 0.69 0.0 1.39 8.34
Copper (mg) 0.007 0.0 0.007 0.016 0.043 0.029 0.035 0.0 0.001 0.0 0.012 0.0 0.15 0.9
Manganese (mg) 0.014 n/a 0.003 0.092 n/a 0.108 0.075 0.0 0.076 n/a 0.55 0.001 0.919 5.514
Selenium (mcg) 0.1 0.0 0.2 0.0 1.3 0.1 0.1 0.0 0.0 0.0 0.1 0.0 2.0 12.0
Vitamin A, IU (IU) 0.0 0.25 371.377 14.544 n/a 1.348 0.439 0.0 1.278 0.0 0.0 0.0 389.235 2335.41
Retinol (mcg) 0.0 0.0 0.0 0.0 25.345 0.0 0.0 0.0 0.0 0.0 0.0 0.0 25.345 152.07
Vitamin A, RAE (mcg_RAE) 0.0 0.015 18.671 0.808 25.345 0.072 0.022 0.0 0.065 0.0 0.0 0.0 44.998 269.988
Beta Carotene (mcg) 0.0 0.035 93.693 8.618 0.093 0.698 0.263 0.0 0.485 0.0 0.0 0.0 103.885 623.31
Vitamin E (mg) 0.0 0.0 0.25 0.15 0.21 0.03 0.02 0.0 0.01 0.35 0.0 0.0 1.02 6.12
Vitamin D (IU) n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0.0
Lycopene (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.065 0.0 0.0 0.0 0.065 0.39
Lutein + zeaxanthin (mcg) 0.0 0.09 25.46 21.546 3.608 0.409 0.197 0.0 0.962 0.0 0.0 0.0 52.272 313.632
Tocopherol, beta (mg) n/a n/a n/a 0.0 n/a 0.01 0.0 n/a 0.0 n/a n/a n/a 0.02 0.12
Tocopherol, gamma (mg) n/a n/a n/a 0.1 n/a 0.59 0.46 n/a 0.05 n/a n/a n/a 1.19 7.14
Tocopherol, delta (mg) n/a n/a n/a 0.01 n/a 0.01 0.04 n/a 0.0 n/a n/a n/a 0.06 0.36
Vitamin C (mg) 0.1 0.6 21.0 2.6 0.1 0.0 0.0 0.0 0.0 0.0 0.0 0.0 24.5 147.0
Thiamin (mg) 0.0 0.0 0.01 0.011 0.057 0.016 0.007 0.0 0.0 0.0 0.002 0.0 0.104 0.624
Riboflavin (mg) 0.007 0.0 0.01 0.011 0.057 0.003 0.003 0.0 0.0 0.0 0.002 0.0 0.094 0.564
Niacin (mg) 0.021 0.002 0.115 0.113 0.63 0.028 0.025 0.0 0.006 0.0 0.005 0.002 0.947 5.682
Pantothenic acid (mg) 0.012 0.002 0.075 0.032 n/a 0.021 0.013 0.0 0.002 0.0 0.007 0.0 0.162 0.972
Vitamin B-6 (mg) 0.004 0.001 0.007 0.013 0.168 0.005 0.012 0.0 0.001 0.0 0.0 0.0 0.211 1.266
Folate (mcg) 0.35 0.065 12.9 1.616 33.485 0.53 2.15 0.0 0.026 0.0 0.0 0.0 51.121 306.726
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.49 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.49 2.94
Choline (mg) 0.4 0.0 2.1 1.6 2.3 1.0 0.9 0.0 0.0 n/a 0.3 n/a 8.6 51.6
Folic acid (mcg) 0.0 0.0 0.0 0.0 30.988 0.0 0.0 0.0 0.0 0.0 0.0 0.0 30.988 185.928
Tryptophan (g) 0.0 n/a 0.003 0.0 n/a 0.002 0.004 0.0 0.0 0.0 n/a n/a 0.01 0.06
Threonine (g) 0.0 n/a 0.003 0.005 n/a 0.007 0.013 0.0 0.001 0.0 n/a n/a 0.03 0.18
Isoleucine (g) 0.002 n/a 0.003 0.005 n/a 0.008 0.014 0.0 0.001 0.0 n/a n/a 0.033 0.198
Leucine (g) 0.002 n/a 0.007 0.011 n/a 0.014 0.026 0.0 0.001 0.0 n/a n/a 0.061 0.366
Lysine (g) 0.002 n/a 0.01 0.003 n/a 0.007 0.009 0.0 0.001 0.0 n/a n/a 0.032 0.192
Methionine (g) 0.0 n/a 0.0 0.003 n/a 0.004 0.005 0.0 0.0 0.0 n/a n/a 0.013 0.078
Cystine (g) 0.0 n/a n/a 0.003 n/a 0.004 0.005 0.0 0.0 0.0 n/a n/a 0.011 0.066
Phenylalanine (g) 0.002 n/a 0.003 0.008 n/a 0.01 0.016 0.0 0.001 0.0 n/a n/a 0.04 0.24
Tyrosine (g) 0.002 n/a 0.003 0.003 n/a 0.005 0.009 0.0 0.001 0.0 n/a n/a 0.023 0.138
Valine (g) 0.002 n/a 0.003 0.008 n/a 0.01 0.016 0.0 0.001 0.0 n/a n/a 0.04 0.24
Arginine (g) 0.002 n/a 0.003 0.011 n/a 0.028 0.05 0.0 0.001 0.0 n/a n/a 0.095 0.57
Histidine (g) 0.0 n/a 0.003 0.003 n/a 0.006 0.009 0.0 0.001 0.0 n/a n/a 0.021 0.126
Alanine (g) 0.002 n/a 0.003 0.008 n/a 0.01 0.015 0.0 0.001 0.0 n/a n/a 0.039 0.234
Aspartic acid (g) 0.005 n/a 0.017 0.016 n/a 0.022 0.04 0.0 0.002 0.0 n/a n/a 0.103 0.618
Glutamic acid (g) 0.004 n/a 0.01 0.024 n/a 0.044 0.062 0.0 0.002 0.0 n/a n/a 0.145 0.87
Glycine (g) 0.002 n/a 0.007 0.008 n/a 0.011 0.018 0.0 0.001 0.0 n/a n/a 0.046 0.276
Proline (g) 0.016 n/a 0.003 0.008 n/a 0.009 0.016 0.0 0.002 0.0 n/a n/a 0.053 0.318
Serine (g) 0.002 n/a 0.007 0.005 n/a 0.011 0.02 0.0 0.001 0.0 n/a n/a 0.047 0.282
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Trans Fat (g) n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0.097 n/a n/a 0.097 0.582
Saturated Fat (g) 0.0 0.0 0.014 0.008 0.299 0.149 0.134 0.0 0.002 0.279 0.007 0.0 0.891 5.346
Phytosterols (mg) n/a 0.175 n/a n/a n/a 2.455 1.58 0.0 0.113 9.375 n/a n/a 13.697 82.182
Monounsaturated Fat (g) 0.0 0.0 0.014 0.013 0.288 0.982 0.196 0.0 0.001 0.852 0.01 0.0 2.356 14.136
Polyunsaturated (g) 0.0 0.0 0.01 0.04 0.228 0.52 1.035 0.0 0.0 2.443 0.017 0.0 4.294 25.764
Advertisement