United States Department of Agriculture
Agricultural Research Service

National Nutrient Database for Standard Reference Legacy Release
Try FoodData Central Basic Report:  21463, Yogurt parfait, lowfat, with fruit and granola
heading Nutrient Unit
Value per 100 g

item 149 g
Proximates Water g 78.98 117.68
Proximates Energy kcal 84 125
Proximates Protein g 3.36 5.01
Proximates Total lipid (fat) g 1.01 1.50
Proximates Carbohydrate, by difference g 15.86 23.63
Proximates Fiber, total dietary g 1.1 1.6
Proximates Sugars, total g 11.68 17.40
Minerals Calcium, Ca mg 105 156
Minerals Iron, Fe mg 0.49 0.73
Minerals Magnesium, Mg mg 17 25
Minerals Phosphorus, P mg 93 139
Minerals Potassium, K mg 189 282
Minerals Sodium, Na mg 49 73
Minerals Zinc, Zn mg 0.89 1.33
Vitamins Vitamin C, total ascorbic acid mg 14.3 21.3
Vitamins Thiamin mg 0.070 0.104
Vitamins Riboflavin mg 0.173 0.258
Vitamins Niacin mg 0.714 1.064
Vitamins Vitamin B-6 mg 0.233 0.347
Vitamins Folate, DFE µg 77 115
Vitamins Vitamin B-12 µg 0.88 1.31
Vitamins Vitamin A, RAE µg 30 45
Vitamins Vitamin A, IU IU 115 171
Vitamins Vitamin E (alpha-tocopherol) mg 0.25 0.37
Vitamins Vitamin D (D2 + D3) µg 0.1 0.1
Vitamins Vitamin D IU 4 6
Vitamins Vitamin K (phylloquinone) µg 1.7 2.5
Lipids Fatty acids, total saturated g 0.525 0.782
Lipids Fatty acids, total monounsaturated g 0.307 0.457
Lipids Fatty acids, total polyunsaturated g 0.122 0.182
Lipids Fatty acids, total trans g 0.000 0.000
Lipids Cholesterol mg 3 4
Other Caffeine mg 0 0