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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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