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Fiber-rich granola with oats, dried fruit, and chia seeds
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Fruit Muesli Chia Pot Granola (45 g) has 80 calories. That works out to 178 calories per 100 g. It contains 10 g of carbs, 3.3 g of protein, 2.8 g of fat and 1.2 g of fiber. Its 1.4 mg of Manganese covers 61% of the Daily Value. Its glycemic index is 54 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 serving (medium) · 45 g
80
KCAL / 45G
Carbs
10g
· 4% DV
Protein
3.3g
· 7% DV
Fat
2.8g
· 4% DV
Fiber
1.2g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 51% · Protein 17% · Fat 32%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 80 kcal | |
| Total fat | 2.8 g | 4% |
| Saturated fat | 0.95 g | 5% |
| Trans fat | 0 g | |
| Sodium | 86 mg | 4% |
| Total carbohydrate | 10 g | 4% |
| Fiber | 1.2 g | 4% |
| Protein | 3.3 g | 7% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 45 g | 80 kcal |
| 2 tablespoon (small) | 25 g | 45 kcal |
| 0.25 cup (small) | 30 g | 53 kcal |
| ½ cup (medium) | 55 g | 98 kcal |
| 1 serving (large) | 70 g | 125 kcal |
| 100 g | 100 g | 178 kcal |
| 1 cup (large) | 110 g | 196 kcal |
| 1 pack (jumbo) | 150 g | 267 kcal |
Calculated from 178 calories per 100 g.
Fruit muesli chia pot granola is a cereal mixture made with oats, dried fruit and chia seeds. It can be eaten with milk, yogurt or a plant-based drink, and the chia thickens the mixture when it absorbs liquid.
Eat fruit muesli chia pot granola with milk, yogurt or a plant-based drink. Add fresh fruit if you like, and pour on the liquid just before eating if you want to keep the granola crunchy.
Yes, fruit muesli chia pot granola can be eaten dry, as a crunchy topping for yogurt or fruit, or mixed with a plant-based drink. Adding liquid softens the oats and dried fruit, while chia makes the mixture thicker.
No, fruit muesli chia pot granola does not need to be soaked overnight. Soaking it in milk or yogurt softens the oats and dried fruit, and gives chia time to absorb liquid, but you can also serve it immediately.
Fruit muesli chia pot granola includes chia seeds alongside oats and dried fruit, while regular muesli varies by recipe and may not include chia. Granola is often crunchier, but the texture depends on how the particular product is made.
Yes, fruit muesli chia pot granola works in an overnight breakfast pot. Stir it into milk or yogurt, cover and refrigerate; the oats soften and the chia thickens the mixture. Add extra liquid in the morning if it is too thick.
Fresh berries, sliced banana or chopped apple go well with fruit muesli chia pot granola. You can also serve it with yogurt or milk; add toppings just before eating if you want the granola to stay crunchy.
To make fruit muesli chia pot granola at home, combine oats, chia seeds and chopped dried fruit. For a crunchier granola, bake the oats with a little oil and sweetener, then stir in the dried fruit and chia after it cools.
Store fruit muesli chia pot granola in an airtight container in a cool, dry place to help preserve its crunch. Once mixed with milk or yogurt, keep the prepared portion refrigerated and eat it soon rather than leaving it at room temperature.
Fruit muesli chia pot granola can fit into a weight-loss eating plan when served in a measured portion. Dried fruit and granola can make a bowl more energy-dense, so pair a modest amount with plain yogurt or milk instead of adding sugary toppings.
Vitamins
Biotin
5.4µg · 18% DV
B1
0.19mg · 16% DV
B3
1.31mg · 8% DV
B6
0.11mg · 6% DV
Minerals
Manganese
1.4mg · 61% DV
Copper
0.22mg · 24% DV
Phosphorus
154mg · 22% DV
Magnesium
71mg · 17% DV
Potassium ⭐
169mg · 5% DV
Sodium
86mg · 4% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 80 calories in 1 serving (medium) (45 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Fruit muesli chia pot granola brings together oats, dried fruit and chia seeds in a convenient breakfast bowl. In a “pot” style serving, chia is often left to soften in milk or yoghurt, then paired with the muesli and granola. It is a modern, adaptable breakfast combination rather than a dish tied to one particular place.
Expect a hearty oat texture, sweet fruit and chia’s soft, slightly gel-like feel. It works well with yoghurt or milk, and plant-based drinks are an easy alternative. The oats, fruit and seeds contribute fibre; for a lighter bowl, keep added sweet toppings modest and add fresh fruit instead.
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Contains these allergens:
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
0.95g
MONOUNSATURATED
2.3g
POLYUNSATURATED
3.11g
Omega 6:3 ratio 3.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.