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    Nutritional Facts: Lower Carb Healthy Breakfast Parfait

    Please note, the information provided here is approximate. Totals do not include: possible substitutions (i.e. "OR"-ed ingredients), optional ingredients, or ingredients without a measurement (e.g. "to taste").

    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.

      1/2 cup (113g)
    low fat cottage cheese
    1/2 cup (123g)
    unsweetened plain yogurt
    1/2 cup (74g)
    blueberries
    2 tablespoons (0g)
    textured vegetable protein
    2 tablespoons (14g)
    flax seed meal
    1 tablespoon (5g)
    unsweetened flaked coconut
    2 teaspoons (2g)
    Splenda sugar substitute
    Total 1 serving
    Alanine (g) 0.5 0.2 0.0 n/a 0.1 0.0 n/a 1 1
    Alcohol (g) 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0 0
    Arginine (g) 0.6 0.1 0.0 n/a 0.3 0.1 n/a 1 1
    Ash (g) 1.5 0.9 0.2 n/a 0.5 0.1 0.0 3 3
    Aspartic acid (g) 1.1 0.3 0.0 n/a 0.3 0.0 n/a 2 2
    Caffeine (mg) 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0 0
    Calcium (mg) 102.8 148.2 4.4 n/a 35.7 1.4 0.0 293 293
    Calories 97.2 74.7 42.2 n/a 74.8 34.5 8.1 331 331
    Calories (kj) 407.9 314.8 177.6 n/a 312.8 144.1 33.7 1,391 1,391
    Carbohydrates (g) 4.1 5.7 10.7 n/a 4.0 1.2 2.2 28 28
    Cholesterol (mg) 11.3 15.9 0.0 n/a 0.0 0.0 0.0 27 27
    Copper (mg) 0.0 0.0 0.0 n/a 0.2 0.0 0.0 0 0
    Cystine (g) 0.1 0.0 0.0 n/a 0.0 0.0 n/a 0 0
    Dietary Fiber (g) 0.0 0.0 1.8 n/a 3.8 0.9 0.0 6 6
    Folate (mcg) 11.3 8.6 4.4 n/a 12.2 0.5 0.0 37 37
    Folate, DFE (mcg) 11.3 8.6 4.4 n/a 12.2 0.5 0.0 37 37
    Folate, food (mcg) 11.3 8.6 4.4 n/a 12.2 0.5 0.0 37 37
    Folic acid (mcg) 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0 0
    Fructose (g) 0.0 n/a 3.7 n/a 0.0 n/a n/a 4 4
    Galactose (g) 0.0 n/a 0.0 n/a 0.0 n/a n/a 0 0
    Glucose (dextrose) (g) 0.9 n/a 3.6 n/a 0.1 n/a n/a 5 5
    Glutamic acid (g) 3.1 0.8 0.1 n/a 0.6 0.1 n/a 5 5
    Glycine (g) 0.3 0.1 0.0 n/a 0.2 0.0 n/a 1 1
    Histidine (g) 0.4 0.1 0.0 n/a 0.1 0.0 n/a 1 1
    Hydroxyproline n/a n/a n/a n/a 0.0 n/a n/a 0 0
    Iron (mg) 0.2 0.1 0.2 n/a 0.8 0.2 0.0 1 1
    Isoleucine (g) 0.7 0.2 0.0 n/a 0.1 0.0 n/a 1 1
    Lactose (g) 3.3 n/a 0.0 n/a 0.0 n/a n/a 3 3
    Leucine (g) 1.3 0.4 0.0 n/a 0.2 0.0 n/a 2 2
    Lysine (g) 1.1 0.4 0.0 n/a 0.1 0.0 n/a 2 2
    Magnesium (mg) 7.9 14.7 4.4 n/a 54.9 4.7 0.0 87 87
    Maltose (g) 0.0 n/a 0.0 n/a 0.0 n/a n/a 0 0
    Manganese (mg) 0.0 0.0 0.2 n/a 0.3 0.1 0.0 1 1
    Methionine (g) 0.3 0.1 0.0 n/a 0.1 0.0 n/a 1 1
    Monounsaturated Fat (g) 0.5 1.1 0.0 n/a 1.1 0.1 0.0 3 3
    Niacin (mg) 0.1 0.1 0.3 n/a 0.4 0.0 0.0 1 1
    Pantothenic acid (mg) 0.3 0.5 0.1 n/a 0.1 0.0 0.0 1 1
    Phenylalanine (g) 0.7 0.2 0.0 n/a 0.1 0.0 n/a 1 1
    Phosphorus (mg) 184.2 116.4 8.9 n/a 89.9 10.8 0.0 410 410
    Polyunsaturated Fat (g) 0.1 0.1 0.1 n/a 4.0 0.0 0.0 4 4
    Potassium (mg) 94.9 189.9 57.0 n/a 113.8 28.3 0.1 484 484
    Proline (g) 1.5 0.5 0.0 n/a 0.1 0.0 n/a 2 2
    Protein (g) 13.4 4.3 0.5 n/a 2.6 0.4 0.0 21 21
    Retinol (mcg) 21.5 33.1 0.0 n/a 0.0 0.0 0.0 55 55
    Riboflavin (mg) 0.2 0.2 0.0 n/a 0.0 0.0 0.0 0 0
    Saturated Fat (g) 1.1 2.6 0.0 n/a 0.5 3.0 0.0 7 7
    Selenium (mcg) 11.2 2.7 0.1 n/a 3.6 1.0 0.0 18 18
    Serine (g) 0.8 0.3 0.0 n/a 0.1 0.0 n/a 1 1
    Sodium (mg) 372.9 56.4 0.7 n/a 4.2 1.9 0.0 436 436
    Starch n/a n/a 0.0 n/a n/a n/a 0.2 0 0
    Sucrose (g) 0.0 n/a 0.1 n/a 0.2 n/a n/a 0 0
    Sugar (g) 4.1 5.7 7.4 n/a 0.2 0.4 1.9 20 20
    Theobromine (mg) 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0 0
    Thiamin (mg) 0.0 0.0 0.0 n/a 0.2 0.0 0.0 0 0
    Threonine (g) 0.6 0.2 0.0 n/a 0.1 0.0 n/a 1 1
    Tocopherol, alpha (mg) 0.0 0.1 0.4 n/a 0.0 0.0 0.0 1 1
    Tocopherol, beta (mg) 0.0 n/a 0.0 n/a 0.0 n/a n/a 0 0
    Tocopherol, delta (mg) 0.0 n/a 0.0 n/a 0.0 n/a n/a 0 0
    Tocopherol, gamma (mg) 0.0 n/a 0.3 n/a 2.8 n/a n/a 3 3
    Total Fat (g) 2.8 4.0 0.2 n/a 5.9 3.4 0.0 16 16
    Tryptophan (g) 0.2 0.0 0.0 n/a 0.0 0.0 n/a 0 0
    Tyrosine (g) 0.7 0.2 0.0 n/a 0.1 0.0 n/a 1 1
    Valine (g) 0.9 0.4 0.0 n/a 0.2 0.0 n/a 1 1
    Vitamin A, IU (IU) 83.6 121.3 40.0 n/a 0.0 0.0 0.0 245 245
    Vitamin A, RAE (mcg) 22.6 33.1 2.2 n/a 0.0 0.0 0.0 58 58
    Vitamin B-12 (mcg) 0.5 0.5 0.0 n/a 0.0 0.0 0.0 1 1
    Vitamin B-6 (mg) 0.0 0.0 0.0 n/a 0.1 0.0 0.0 0 0
    Vitamin C (mg) 0.0 0.6 7.2 n/a 0.1 0.1 0.0 8 8
    Vitamin D (IU) 0.0 2.5 0.0 n/a 0.0 0.0 0.0 2 2
    Water (g) 91.2 107.7 62.3 n/a 1.0 0.2 0.2 263 263
    Zinc (mg) 0.5 0.7 0.1 n/a 0.6 0.1 0.0 2 2

    Our nutritional database is not complete and serving size information for many recipes is unknown, which leads to incomplete nutritional data. Thus, we encourage any user to submit corrections or add information to any recipe on the site.

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