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Fiber-rich whole-grain breakfast mix
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Millet muesli (85 g) has 340 calories. That works out to 400 calories per 100 g. It contains 64.9 g of carbs, 7.8 g of protein, 5.5 g of fat and 9.2 g of fiber. Its 1.6 mg of Manganese covers 70% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 cup (medium) · 85 g
340
KCAL / 85G
Carbs
64.9g
· 24% DV
Protein
7.8g
· 16% DV
Fat
5.5g
· 7% DV
Fiber
9.2g
· 33% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 76% · Protein 9% · Fat 15%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 340 kcal | |
| Total fat | 5.5 g | 7% |
| Saturated fat | 0.77 g | 4% |
| Trans fat | 0 g | |
| Sodium | 10 mg | 0% |
| Total carbohydrate | 64.9 g | 24% |
| Fiber | 9.2 g | 33% |
| Protein | 7.8 g | 16% |
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) | 85 g | 340 kcal |
| 1 tablespoon (shredded) | 10 g | 40 kcal |
| 1 serving (mini) | 40 g | 160 kcal |
| 1 cup (small) | 45 g | 180 kcal |
| 1 serving (small) | 60 g | 240 kcal |
| 1 serving (medium) | 85 g | 340 kcal |
| 100 g | 100 g | 400 kcal |
| 1 cup (large) | 110 g | 440 kcal |
| 1 serving (large) | 120 g | 480 kcal |
Calculated from 400 calories per 100 g.
Millet muesli is a breakfast mix made with millet, often combined with other grains, dried fruit, seeds, or nuts. Recipes vary by product, so the exact ingredients and texture depend on the particular mix.
Eat millet muesli with milk, yogurt, or a plant-based drink, either straight away or after letting it soften. Fresh fruit can be added at serving; if you prefer a crunchier bowl, add the liquid just before eating.
Yes, millet muesli is usually eaten without cooking. Mix it with milk or yogurt and serve, or leave it to soften first. Heating is optional, though it will make the grains and any dried fruit softer.
Yes, millet muesli works well as an overnight breakfast: stir it into milk or yogurt, cover, and refrigerate overnight. The mix will soften as it absorbs liquid; add a little more in the morning if it has become too thick.
Millet muesli is generally a loose mix served as-is or soaked, while granola is typically baked into a crisp mixture and may be sweetened with oil or syrup. Check the specific product, since recipes and textures can vary.
Yes. Combine millet flakes or puffed millet with other flakes, seeds, and dried fruit to make millet muesli at home. Keep the dry mix in an airtight container and add milk or yogurt only when you are ready to eat it.
Yes, millet muesli can be served warm. Heat it gently with milk or another drink in a saucepan, stirring so it does not stick. Add fresh fruit after heating if you want it to keep its texture.
No, millet muesli does not have to be soaked before eating. Soaking softens the grains and dried fruit, while eating it dry with a splash of milk keeps more crunch. Follow any preparation directions on the package.
Store opened millet muesli in a tightly sealed container in a cool, dry place. Moisture can make the mix stale or soft, so use a dry scoop and close the container promptly after serving.
Millet muesli can fit into a weight-loss breakfast, but it does not cause weight loss by itself. Pairing a measured serving with plain yogurt or milk and fresh fruit can make a filling meal without relying on sweet toppings.
Vitamins
B1
0.27mg · 23% DV
Biotin
5.1µg · 17% DV
B3
2.64mg · 17% DV
B6
0.24mg · 14% DV
Minerals
Manganese
1.62mg · 70% DV
Phosphorus
242mg · 35% DV
Copper
0.29mg · 32% DV
Magnesium
100mg · 24% DV
Potassium ⭐
221mg · 7% DV
Sodium
10mg · 0% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 340 calories in 1 cup (medium) (85 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.
Millet muesli is a breakfast mix built around millet flakes, often combined with other cereal flakes and, depending on the blend, dried fruit, seeds or nuts. The exact ingredients vary by product, so some mixes are simple while others offer a more varied combination.
The flakes have a mild, earthy grain flavour and a crisp bite; soaking them softens the texture. It is commonly served with milk or yoghurt and fresh fruit for breakfast, or eaten as a quick snack. This is a fibre-rich whole-grain choice, with 10.77 g of fibre per 100 g. For a lighter bowl, measure out a portion and add unsweetened yoghurt or milk and fresh fruit rather than extra sweetener.
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
0.77g
MONOUNSATURATED
1.36g
POLYUNSATURATED
2.04g
Omega 6:3 ratio 17.9:1
Above the ideal 4:1 (17.9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.