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Gluten-free whole-grain muesli
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Harras gluten-free muesli (45 g) has 167 calories. That works out to 372 calories per 100 g. It contains 27.7 g of carbs, 4.1 g of protein, 4.1 g of fat and 4.7 g of fiber. Its 1.2 mg of Manganese covers 53% of the Daily Value. Its glycemic index is 50 (low), so it raises blood sugar slowly.
Selected: 1 cup (medium) · 45 g
167
KCAL / 45G
Carbs
27.7g
· 10% DV
Protein
4.1g
· 8% DV
Fat
4.1g
· 5% DV
Fiber
4.7g
· 17% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 68% · Protein 10% · Fat 22%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 167 kcal | |
| Total fat | 4.1 g | 5% |
| Saturated fat | 0.56 g | 3% |
| Trans fat | 0 g | |
| Sodium | 8.1 mg | 0% |
| Total carbohydrate | 27.7 g | 10% |
| Fiber | 4.7 g | 17% |
| Protein | 4.1 g | 8% |
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 cup (medium) | 45 g | 167 kcal |
| 1 tablespoon (medium) | 8 g | 30 kcal |
| ½ cup (small) | 25 g | 93 kcal |
| 1 serving (medium) | 40 g | 149 kcal |
| 1 serving (large) | 60 g | 223 kcal |
| 1.5 cup (large) | 68 g | 253 kcal |
| 2 cup (extra large) | 90 g | 335 kcal |
| 100 g | 100 g | 372 kcal |
| 1 pack (whole) | 350 g | 1302 kcal |
Calculated from 372 calories per 100 g.
Harras gluten-free muesli is described as a gluten-free whole-grain muesli. Its exact grain, fruit, and seed blend is not specified in the available product information, so use the ingredient list on the pack if you need to identify a particular ingredient.
Yes, you can eat Harras gluten-free muesli dry, or mix it with a plant-based drink, yogurt, or fruit. If you prefer a softer texture, let it soak briefly before eating.
Harras gluten-free muesli is presented as gluten-free, but someone with coeliac disease should also check the package for certification and any cross-contamination warning. The available product details do not describe its manufacturing controls, so the name alone cannot confirm those safeguards.
No, Harras gluten-free muesli is generally eaten without cooking. Add milk or yogurt and let it soften if you like; follow any preparation directions printed on the pack if they differ.
Stir Harras gluten-free muesli into milk or yogurt in a covered container and refrigerate it overnight. Add a little more liquid in the morning if needed, then top with fresh fruit just before serving.
Keep Harras gluten-free muesli tightly sealed in a cool, dry place after opening. Moisture can make the grains lose their crunch, so transfer it to an airtight container if the original bag will not close securely.
Yes, sprinkle Harras gluten-free muesli over yogurt, fruit, or a smoothie bowl just before eating. Adding it at the last moment helps preserve its crunch, especially when the topping is moist.
Yes, Harras gluten-free muesli can add texture to muffins, bars, or fruit desserts. Because the exact blend varies by product, start by replacing only part of the dry ingredients and adjust the recipe if the mixture becomes too dry.
Yes, Harras gluten-free muesli is easy to pack for breakfast. Keep it separate from yogurt or milk until you are ready to eat so it stays crunchy, or mix it ahead if you prefer a softer texture.
Harras gluten-free muesli softens as it absorbs liquid, just like other mueslis. For a crunchier bowl, pour the milk over it immediately before eating; for a softer breakfast, leave it to soak longer.
Vitamins
Biotin
3.83µg · 13% DV
B1
0.14mg · 12% DV
B3
1.4mg · 9% DV
Vitamin E
1.08mg · 7% DV
Minerals
Manganese
1.22mg · 53% DV
Copper
0.19mg · 21% DV
Phosphorus
142mg · 20% DV
Selenium
9.45µg · 17% DV
Potassium ⭐
176mg · 5% DV
Sodium
8.1mg · 0% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 167 calories in 1 cup (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.
Harras gluten-free muesli is a packaged breakfast mix made from gluten-free whole grains. Its flakes give it a crisp, chewy texture, while the flavour depends on the grains and any other ingredients in the blend. Serve it with milk, yoghurt or a plant-based drink; fresh fruit makes an easy addition. It also works as a quick snack, eaten dry or softened in a bowl.
It is a fibre-rich, grain-based option, with 10.4g of fibre per 100g. For a lighter bowl, keep the portion modest and pair it with plain yoghurt or an unsweetened drink. This also lets you choose how much sweetness and topping to add.
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
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
0.56g
MONOUNSATURATED
1.06g
POLYUNSATURATED
1.37g
Omega 6:3 ratio 15.5:1
Above the ideal 4:1 (15.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.