Nutritional Facts: Mango and Coconut Granola Parfaits

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.

  4 cups (324g)
old fashioned oats
2 cups (170g)
coconut
1 cup (92g)
sliced almonds
1/4 cup (85g)
honey
3/4 cup (164g)
coconut oil
1 1/2 cups (0g)
vanilla Greek yogurt
2 cups (330g)
fresh mango
Total 1 serving
Alanine (g) 1.8 0.6 0.9 0.0 0.0 n/a 0.3 4 2
Alcohol (g) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0 0
Arginine (g) 2.8 1.9 2.3 0.0 0.0 n/a 0.1 7 4
Ash (g) 5.7 3.3 2.8 0.2 0.0 n/a 1.2 13 7
Aspartic acid (g) 3.9 1.1 2.7 0.0 0.0 n/a 0.2 8 4
Beta-sitosterol n/a n/a 121.4 n/a n/a n/a n/a 121 61
Caffeine (mg) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0 0
Calcium (mg) 168.5 44.3 242.9 5.1 0.0 n/a 36.3 497 249
Calories 1,228.0 1,124.6 529.0 257.6 1,409.4 n/a 198.0 4,747 2,373
Calories (kj) 5,138.6 4,704.7 2,215.4 1,078.0 5,897.4 n/a 825.0 19,859 9,930
Campesterol n/a n/a 4.6 n/a n/a n/a n/a 5 2
Carbohydrates (g) 219.3 40.3 19.9 69.8 0.0 n/a 49.4 399 199
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0 0
Copper (mg) 1.3 1.4 0.9 0.0 0.0 n/a 0.4 4 2
Cystine (g) 1.5 0.2 0.2 0.0 0.0 n/a n/a 2 1
Dietary Fiber (g) 32.7 27.8 11.2 0.2 0.0 n/a 5.3 77 39
Folate (mcg) 103.7 15.3 46.0 1.7 0.0 n/a 141.9 309 154
Folate, DFE (mcg) 103.7 15.3 46.0 1.7 0.0 n/a 141.9 309 154
Folate, food (mcg) 103.7 15.3 46.0 1.7 0.0 n/a 141.9 309 154
Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0 0
Fructose (g) 0.0 n/a 0.1 34.7 n/a n/a 15.4 50 25
Galactose (g) 0.0 n/a 0.0 2.6 n/a n/a 0.0 3 1
Glucose (dextrose) (g) 0.0 n/a 0.1 30.3 n/a n/a 6.6 37 19
Glutamic acid (g) 9.2 2.7 6.3 0.0 0.0 n/a 0.3 18 9
Glycine (g) 2.1 0.6 1.4 0.0 0.0 n/a 0.1 4 2
Histidine (g) 0.9 0.3 0.5 0.0 0.0 n/a 0.1 2 1
Iron (mg) 13.8 5.7 3.4 0.4 0.1 n/a 0.5 24 12
Isoleucine (g) 1.6 0.5 0.6 0.0 0.0 n/a 0.1 3 1
Lactose (g) 0.0 n/a 0.0 n/a n/a n/a 0.0 0 0
Leucine (g) 3.2 0.9 1.4 0.0 0.0 n/a 0.2 6 3
Lysine (g) 2.1 0.5 0.5 0.0 0.0 n/a 0.2 3 2
Magnesium (mg) 447.1 153.4 246.6 1.7 0.0 n/a 33.0 882 441
Maltose (g) 0.0 n/a 0.0 1.2 n/a n/a 0.0 1 1
Manganese (mg) 11.8 4.7 2.1 0.1 0.0 n/a 0.2 19 9
Methionine (g) 0.7 0.2 0.1 0.0 0.0 n/a 0.0 1 1
Monounsaturated Fat (g) 6.4 4.7 28.4 0.0 9.5 n/a 0.5 49 25
Niacin (mg) 3.6 1.0 3.1 0.1 0.0 n/a 2.2 10 5
Pantothenic acid (mg) 3.6 1.4 0.4 0.1 0.0 n/a 0.7 6 3
Phenylalanine (g) 2.2 0.6 1.0 0.0 0.0 n/a 0.1 4 2
Phosphorus (mg) 1,328.4 351.0 445.3 3.4 0.0 n/a 46.2 2,174 1,087
Phytosterols n/a n/a n/a n/a 140.6 n/a n/a 141 70
Polyunsaturated Fat (g) 7.5 1.2 11.1 0.0 2.9 n/a 0.2 23 11
Potassium (mg) 1,172.9 925.3 648.6 44.1 0.0 n/a 554.4 3,345 1,673
Proline (g) 1.5 0.5 0.9 0.1 0.0 n/a 0.1 3 2
Protein (g) 42.6 11.7 19.5 0.3 0.0 n/a 2.7 77 38
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0 0
Riboflavin (mg) 0.5 0.2 0.9 0.0 0.0 n/a 0.1 2 1
Saturated Fat (g) 3.6 97.5 3.4 0.0 141.4 n/a 0.3 246 123
Selenium (mcg) 93.6 31.5 2.3 0.7 0.0 n/a 2.0 130 65
Serine (g) 2.3 0.6 0.9 0.0 0.0 n/a 0.1 4 2
Sodium (mg) 19.4 63.0 0.9 3.4 0.0 n/a 3.3 90 45
Starch (g) 187.7 n/a 0.7 n/a n/a n/a n/a 188 94
Stigmasterol n/a n/a 3.7 n/a n/a n/a n/a 4 2
Sucrose (g) 3.2 n/a 3.3 0.8 n/a n/a 23.0 30 15
Sugar (g) 3.2 12.5 3.6 69.6 0.0 n/a 45.1 134 67
Theobromine (mg) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0 0
Thiamin (mg) 1.5 0.1 0.2 0.0 0.0 n/a 0.1 2 1
Threonine (g) 1.2 0.4 0.6 0.0 0.0 n/a 0.1 2 1
Tocopherol, alpha (mg) 1.4 0.7 24.1 0.0 0.1 n/a 3.0 29 15
Tocopherol, beta (mg) 0.1 n/a 0.3 n/a 0.0 n/a 0.0 0 0
Tocopherol, delta (mg) 0.0 n/a 0.0 n/a 0.0 n/a 0.0 0 0
Tocopherol, gamma (mg) 0.4 n/a 0.6 n/a 0.3 n/a 0.0 1 1
Total Fat (g) 21.1 110.0 45.5 0.0 163.5 n/a 1.3 341 171
Trans-monoenoic Fat n/a n/a 0.0 n/a n/a n/a n/a 0 0
TransFatty acids n/a n/a 0.0 n/a n/a n/a n/a 0 0
Tryptophan (g) 0.6 0.1 0.2 0.0 0.0 n/a 0.0 1 0
Tyrosine (g) 1.3 0.4 0.4 0.0 0.0 n/a 0.1 2 1
Valine (g) 2.2 0.7 0.8 0.0 0.0 n/a 0.1 4 2
Vitamin A, IU (IU) 0.0 0.0 0.9 0.0 0.0 n/a 3,570.6 3,572 1,786
Vitamin A, RAE (mcg) 0.0 0.0 0.0 0.0 0.0 n/a 178.2 178 89
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0 0
Vitamin B-6 (mg) 0.3 0.5 0.1 0.0 0.0 n/a 0.4 1 1
Vitamin C (mg) 0.0 2.6 0.0 0.4 0.0 n/a 120.1 123 62
Vitamin D (IU) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0 0
Water (g) 35.1 5.1 4.3 14.5 0.0 n/a 275.4 334 167
Zinc (mg) 11.8 3.4 2.8 0.2 0.0 n/a 0.3 19 9

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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