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Last updated: Aug 9, 2026

Food Exchange

Plain Yogurt Parfait

Yogurt ParfaitsPopular

Food Exchange Plain Yogurt Parfait is carb-leaning, with about 51% of macro calories from carb. Each serving has 400 calories, 22g protein, 52g carbs, and 12g fat, making it better suited to carb-aware planning than low-carb goals.

1 12oz yogurt partfait

Serving Size

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400

Calories

Per serving

22 g

Protein

52 g

Carbs

12 g

Fat

Nutrition Facts

Amount per serving

Calories400 kcal

% Daily Value*

Total Fat 12 g15%

Saturated Fat 4.5 g23%

Trans Fat 0 g—

Cholesterol 20 mg7%

Sodium 250 mg11%

Total Carbohydrate 52 g19%

Dietary Fiber 3 g11%

Total Sugars 42 g—

Protein 22 g44%

Vitamin A—

Vitamin C—

Vitamin D—

Calcium—

Iron—

Potassium—

Caffeine—

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet.

Nutrition Breakdown

400

kcal

Protein22 g (22%)

Carbs52 g (51%)

Fat12 g (27%)

Estimated calorie contribution using 4 kcal/g for protein and carbohydrates and 9 kcal/g for fat.

Meal Planning Insights

Protein density5.5/10

22% of macro calories come from protein.

Satiety index10/10

Estimated from protein, fiber, calories, and fat balance.

Activity estimate100 min walk

About 40 minutes of running for these calories.

Key Nutrients

Protein 22 g44%

Fiber 3 g11%

Sodium 250 mg11%

Sugars 42 g—

Saturated Fat 4.5 g23%

How we calculate these values

Diet Compatibility

High protein5.5/10 protein density from 22g protein and 400 calories.Yes

Lower carb52g carbs per serving.No

Low fat12g total fat per serving.No

High sugar42g total sugars per serving.Yes

High sodium250mg sodium per serving.No

Vegetarian source flagNo vegetarian flag is published for this item.Not flagged

Compare with other items

Select up to 3 items to compare calories, protein, sodium, and macros.

Quick comparisons

Plain Yogurt Parfait has 269 more calories than 5 Star Mushroom Soup and 17g more protein. Compare

Plain Yogurt Parfait has 390 more calories than Aged Balsamic Vinegar and 22g more protein. Compare

5 Star Mushroom Soup131 kcal · 5 g proteinAged Balsamic Vinegar10 kcal · 0 g proteinAlmond Croissant497 kcal · 12 g proteinAlmonds110 kcal · 6 g proteinAmerican Cheese Slice90 kcal · 6 g proteinApple20 kcal · 0 g protein

Compare with 5 Star Mushroom Soup

Plain Yogurt Parfait Compared With Nearby Items

Food Exchange Plain Yogurt Parfait is listed in the Yogurt Parfaits category with 400 calories, 22g protein, 52g carbs, and 12g fat per serving.

Data Source and Methodology

Nutrition values for Plain Yogurt Parfait are maintained in Nutrimetry from restaurant-published menu data and were last checked on Aug 9, 2026. Macro percentages use 4 calories per gram for protein and carbohydrates and 9 calories per gram for fat.

Read the data methodology

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