Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
🥣
Muesli porridge Calories
Fiber-rich breakfast cereal
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Muesli porridge (220 g) has 196 calories. That works out to 89 calories per 100 g. It contains 33.4 g of carbs, 5.9 g of protein, 4.6 g of fat and 5.5 g of fiber. Its 1.3 mg of Manganese covers 57% of the Daily Value. Its glycemic index is 52 (low), so it raises blood sugar slowly.
Muesli porridge Nutrition Facts
Selected: 1 cup (medium) · 220 g
196
KCAL / 220G
Carbs
33.4g
· 12% DV
Protein
5.9g
· 12% DV
Fat
4.6g
· 6% DV
Fiber
5.5g
· 20% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 67% · Protein 12% · Fat 21%
Muesli porridge nutrition facts table · 1 cup (medium) (220 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 196 kcal | |
| Total fat | 4.6 g | 6% |
| Saturated fat | 0.77 g | 4% |
| Trans fat | 0 g | |
| Sodium | 8.8 mg | 0% |
| Total carbohydrate | 33.4 g | 12% |
| Fiber | 5.5 g | 20% |
| Protein | 5.9 g | 12% |
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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Cup of Muesli porridge?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 220 g | 196 kcal |
| 1 pack (mini) | 45 g | 40 kcal |
| 100 g | 100 g | 89 kcal |
| 1 cup (small) | 150 g | 134 kcal |
| 1 serving (small) | 180 g | 160 kcal |
| 1 bottle (medium) | 250 g | 223 kcal |
| 1 serving (large) | 280 g | 249 kcal |
| 1 cup (large) | 300 g | 267 kcal |
Calculated from 89 calories per 100 g.
Frequently Asked Questions About Muesli porridge
How do you make muesli porridge?
To make muesli porridge, heat muesli with milk or water in a saucepan, stirring until the grains soften and the mixture thickens. Take it off the heat when it reaches the texture you like; dried fruit in the mix will soften as it cooks.
Is muesli porridge the same as oatmeal?
No, muesli porridge is usually made with a muesli blend that may include oats, dried fruit, seeds, or nuts, while oatmeal is typically made from oats alone. The exact texture and sweetness of muesli porridge depend on the blend you use.
Can you make muesli porridge in the microwave?
Yes, you can make muesli porridge in the microwave. Combine the muesli with milk or water in a microwave-safe bowl, heat it in short bursts, and stir between them so it warms evenly and does not bubble over.
Should muesli porridge be eaten hot or cold?
Muesli porridge can be eaten hot or cold. Cooking it gives you a warm, soft breakfast; soaking the muesli in milk or yogurt in the refrigerator makes a chilled version with a texture closer to overnight muesli.
What is the difference between muesli porridge and overnight oats?
Muesli porridge is commonly heated, while overnight oats soften in liquid in the refrigerator without cooking. They can overlap when you soak a muesli blend overnight, but traditional muesli may contain fruit, seeds, or nuts in addition to oats.
Can you prepare muesli porridge the night before?
Yes, you can prepare muesli porridge the night before by mixing the muesli with milk or yogurt and refrigerating it in a covered container. It will thicken as it sits, so stir in a little more liquid in the morning if needed.
When should you add fruit to muesli porridge?
Add fresh fruit to muesli porridge just before serving if you want it to stay firm and juicy. Dried fruit can go in before cooking so it softens, or on top afterward if you prefer a chewier texture.
How should you store leftover muesli porridge?
Store leftover muesli porridge in a covered container in the refrigerator and eat it soon. Reheat it in a saucepan or microwave, stirring in a little milk or water to loosen it, since the grains may absorb liquid as they sit.
Is muesli porridge filling for breakfast?
Yes, muesli porridge can make a filling breakfast because its grains provide fiber, and some blends also contain nuts or seeds. Add fruit or yogurt if you like, and be aware that sweet toppings can make the bowl much sweeter.
Can muesli porridge help with weight loss?
Muesli porridge can fit into a weight-loss eating plan, but it does not cause weight loss by itself. A bowl with a sensible amount of muesli and modest toppings can be satisfying; generous additions of honey, dried fruit, or nuts increase the overall energy.
Muesli porridge Vitamins & Minerals
Vitamins
B1
0.15mg · 13% DV
Biotin
2.64µg · 9% DV
B3
1.1mg · 7% DV
B6
0.11mg · 6% DV
Minerals
Manganese
1.32mg · 57% DV
Phosphorus
183mg · 26% DV
Copper
0.22mg · 24% DV
Selenium
12µg · 22% DV
Potassium ⭐
202mg · 6% DV
Sodium
8.8mg · 0% DV
Muesli porridge Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Muesli porridge
To burn the 196 calories in 1 cup (medium) (220 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.
What is Muesli porridge?
Muesli porridge turns Swiss-rooted muesli—typically a mix of oats and other grains, nuts and dried fruit—into a soft breakfast by soaking or warming it with milk or water. The texture can range from creamy to pleasantly chewy, depending on how much liquid you use and whether you cook it.
It is usually served for breakfast, warm like porridge or simply softened, with fresh fruit or yoghurt on top. Across English-speaking kitchens, it makes an easy weekday meal and can be adapted to what is on hand. It is a grain-based, fibre-providing choice, with 2.5 g of fibre per 100 g. For a lighter bowl, prepare it with water or an unsweetened plant drink and add fresh fruit for sweetness.
How Nutritious Is Muesli porridge?
Nutrient density
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.
Satiety score
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.
Is Muesli porridge Processed?
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.
Does Muesli porridge Contain Allergens?
Contains these allergens:
Which Diets Is Muesli porridge Good For?
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
Muesli porridge Fat Profile
SATURATED
0.77g
MONOUNSATURATED
1.21g
POLYUNSATURATED
1.58g
Omega 6:3 ratio 13:1
Above the ideal 4:1 (13:1).
Compare Muesli porridge
Foods Similar to Muesli porridge
Have another question about Muesli porridge?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.