How many calories are in yogurt parfait with granola?

December 1, 2025 •

4 min read

A standard low-fat yogurt parfait with granola can range from 125 to over 500 calories, depending heavily on the ingredients. Knowing how many calories are in yogurt parfait with granola requires a closer look at each component, as every choice can drastically alter the final nutritional value.

Quick Summary

The total calories in a yogurt parfait vary significantly based on the fat and sugar content of the yogurt, the density and portion of granola, and additional fruit or sweeteners.

Key Points

Variable Calories: A parfait's total calories depend entirely on the specific yogurt, granola, and toppings used. A homemade version offers the most control.
Watch Granola Portions: Granola is a calorie-dense ingredient; even a small increase in serving size can significantly raise the calorie count.
Choose Greek Yogurt: Opting for plain, nonfat Greek yogurt can drastically reduce the overall calorie and sugar content while boosting protein.
Account for Toppings: Sweeteners like honey, maple syrup, and dried fruits can add a substantial amount of calories and sugar to your parfait.
Customize for Control: Making your parfait at home allows for total control over ingredients and portion sizes, helping manage calorie intake effectively.
Fresh Fruit is Best: Incorporating fresh berries or other fruits adds natural sweetness and nutrients with minimal calories compared to dried or sweetened fruit mixes.

Understanding the Parfait: A Calorie Breakdown

A yogurt parfait with granola is a layered dish that can be a healthy breakfast or a high-calorie treat. The final calorie count is the sum of its parts, and understanding the nutritional impact of each ingredient is key to controlling the total. A simple parfait with plain, nonfat Greek yogurt, a small serving of standard granola, and berries can be a moderate calorie choice, while a version with full-fat, sweetened yogurt, high-sugar granola, and extra toppings can quickly escalate the calorie count.

The Yogurt Base: A Foundation of Options

The yogurt you choose is the single most important factor affecting the parfait's calories, protein, and sugar. Plain, nonfat Greek yogurt is the lowest in calories, with a high protein content that promotes satiety. A cup of plain, nonfat yogurt can be around 100-150 calories. In contrast, full-fat or heavily sweetened yogurts pack significantly more calories and sugar. A single-serving cup of vanilla-flavored yogurt, for instance, can add over 15-20 grams of sugar and over 50 calories compared to its plain counterpart.

The Granola Effect: Calorie-Dense by Nature

While delicious and providing a satisfying crunch, granola is notoriously calorie-dense. A standard half-cup serving can contain anywhere from 200 to 300 calories, or even more depending on the brand and ingredients. The calorie content comes from the baked oats, nuts, seeds, and oils used in the manufacturing process. Choosing a low-sugar or homemade granola is an effective way to manage the calorie load. Portion control is essential; a heavy hand with granola can quickly double or triple the total calories.

The Impact of Toppings and Add-ins

Adding extra ingredients to your parfait is where the calorie creep often occurs. Fresh berries like strawberries and blueberries are low in calories and high in nutrients, making them an excellent choice. Sweeteners like honey, maple syrup, or jam, however, can add a concentrated dose of sugar and calories. A single tablespoon of honey, for example, adds about 64 calories. Other toppings like chocolate chips, dried fruit, and toasted coconut flakes also add to the final count.

Sample Calorie Breakdown for a Homemade Yogurt Parfait

Here is a simple example of how the calories in a homemade parfait can add up:

Plain, Nonfat Greek Yogurt: 1 cup (~150 calories)
Standard Granola: 1/4 cup (~100 calories)
Fresh Mixed Berries: 1/2 cup (~40 calories)
Honey: 1 tbsp (~64 calories)

Total Estimated Calories: 354 calories

High-Calorie Version

In contrast, a high-calorie version might look like this:

Sweetened, Full-Fat Yogurt: 1 cup (~200 calories)
High-Sugar Granola: 1/2 cup (~250 calories)
Dried Cranberries: 1/4 cup (~90 calories)
Toasted Coconut Flakes: 1 tbsp (~40 calories)

Total Estimated Calories: 580 calories

As this comparison shows, ingredient selection and portion control are crucial.

Yogurt Parfait vs. Other Breakfast Options: A Comparison

To put a parfait's calories into perspective, here is a comparison table with other common breakfast foods. These figures are approximate and can vary based on preparation.


Breakfast Item	Estimated Calories	Notes
Healthy Yogurt Parfait	300-400	Plain Greek yogurt, small granola portion, fresh fruit.
High-Calorie Parfait	500-600+	Sweetened yogurt, large granola portion, dried fruit, honey.
Oatmeal (1 cup cooked)	150-200	Plain, with water. Does not include toppings.
Bagel with Cream Cheese	350-450	Standard white bagel with 2 tbsp cream cheese.
Scrambled Eggs (2 eggs)	180-250	Two large eggs with a small amount of milk and oil.
Cereal with Milk	200-350	1 cup of flakes with 1/2 cup of 2% milk, varies greatly by cereal.

Tips for a Healthier, Lower-Calorie Parfait

Start with Plain Greek Yogurt: Choosing plain, nonfat Greek yogurt reduces sugar and calories while providing a high protein content to keep you full longer.
Measure Your Granola: Granola is calorie-dense. Measure out a small portion, like 1/4 cup, instead of eyeballing it to keep calories in check. Consider homemade versions to control ingredients.
Load Up on Fresh Fruit: Fresh berries, peaches, or kiwi add natural sweetness and fiber with minimal calories. Avoid dried fruits, which have concentrated sugars and higher calories.
Limit Added Sweeteners: Instead of honey or syrup, try a sprinkle of cinnamon or a few drops of vanilla extract for flavor. If you must use a sweetener, measure it carefully.
Add Nutrient-Dense Toppings: Consider chia seeds or ground flaxseed for added fiber and omega-3s, which are nutrient-dense but can also add calories.

Conclusion: Making an Informed Choice

How many calories are in yogurt parfait with granola? The answer is not a single number but a spectrum influenced by every ingredient choice. A thoughtful approach to selecting your yogurt base, controlling your granola portion, and choosing wholesome toppings allows you to create a delicious and satisfying breakfast or snack that fits within your dietary goals. To learn more about making healthy food choices, visit the official site for USDA guidance and resources. The key is customization, ensuring your parfait is as healthy as you want it to be. By understanding the nutritional impact of each layer, you can enjoy this versatile meal while staying in control of your calorie intake.

For more detailed nutritional guidance, visit the resource provided by the U.S. Department of Agriculture at Nutrition.gov.

Frequently Asked Questions

A yogurt parfait can be very healthy if made with low-sugar ingredients like plain, nonfat Greek yogurt, measured portions of low-sugar granola, and fresh fruit. However, versions with sweetened yogurt, high-sugar granola, and added syrups can be high in calories and sugar.

Store-bought parfaits can range widely in calories, often between 250 and 500+ depending on the brand and size. These can contain more added sugars than homemade versions, so it's important to check the nutritional label.

Plain, nonfat Greek yogurt generally contains the fewest calories and the most protein compared to other yogurt types like sweetened or full-fat versions. Using a plain base allows you to control the sweetness with healthier, low-calorie additions like fresh fruit.

To reduce calories, use plain, nonfat Greek yogurt, measure your granola portion carefully (or use a low-calorie alternative), and use fresh fruit for sweetness instead of honey or syrups. Adding spices like cinnamon can also enhance flavor without adding calories.

Yes, the type of granola matters significantly. Some store-bought granolas are packed with added sugars and oils, making them very calorie-dense. A high-sugar granola can have double the calories of a low-sugar, whole-grain version per serving.

The protein content of a parfait is largely determined by the type of yogurt used. A parfait with Greek yogurt can contain a significant amount of protein, with a cup of Greek yogurt providing over 20 grams. A standard yogurt parfait will have less protein.

Yes, honey is relatively high in calories and sugar. A single tablespoon of honey contains approximately 64 calories. While it's a natural sweetener, it should be used in moderation to keep the total calorie count in check.

A recommended portion size for granola in a parfait is typically 1/4 to 1/2 cup to manage the calorie density. Using a smaller portion still provides the desired crunch and texture without overloading the dish with calories.