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Muesli cereal Calories
Whole-grain, fiber-rich breakfast cereal
CALORIES
GI
POTASSIUM
FIBER
Quick answer
½ cup (medium) of Muesli cereal (45 g) has 165 calories. That works out to 366 calories per 100 g. It contains 30.2 g of carbs, 4.7 g of protein, 2.5 g of fat and 4.4 g of fiber. Its 1.4 mg of Manganese covers 61% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
What is Muesli cereal?
Muesli cereal is a breakfast mix of oats and other grains, often combined with dried fruit, nuts or seeds. It grew out of the Swiss muesli tradition, and recipes vary from simple grain blends to sweeter packaged mixes. Stir it into milk or yoghurt, or leave it to soak until the grains soften. It is commonly eaten at breakfast in Switzerland and elsewhere in Europe; elsewhere, it also makes an easy bowl topped with fresh fruit.
With whole grains and about 9.8 g of fibre per 100 g, it is a filling, fibre-rich start to the day. For a less sweet bowl, choose a variety without added sugar and use fresh fruit for extra flavour.
Muesli cereal Nutrition Facts
Selected: 100 g
366
KCAL / 100G
Carbs
67.2g
· 24% DV
Protein
10.4g
· 21% DV
Fat
5.5g
· 7% DV
Fiber
9.8g
· 35% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 75% · Protein 12% · Fat 13%
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Muesli cereal Vitamins & Minerals
Vitamins
B1
0.38mg · 32% DV
Biotin
8µg · 27% DV
B3
3.2mg · 20% DV
B6
0.28mg · 16% DV
Minerals
Manganese
3mg · 130% DV
Selenium
28µg · 51% DV
Phosphorus
315mg · 45% DV
Potassium ⭐
398mg · 12% DV
Copper
0mg · 0% DV
How Nutritious Is Muesli cereal?
Nutrient density
High
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.
Muesli cereal Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Muesli cereal
To burn the 366 calories in 100 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.
Is Muesli cereal 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 cereal Contain Allergens?
Contains these allergens:
Which Diets Is Muesli cereal 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 cereal Fat Profile
SATURATED
0.9g
MONOUNSATURATED
1.5g
POLYUNSATURATED
2g
Omega 6:3 ratio 18:1
Above the ideal 4:1 (18:1).
Compare Muesli cereal
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Frequently Asked Questions About Muesli cereal
What is muesli cereal made of?
Muesli cereal is usually a mix of rolled oats or other grains with dried fruit, nuts, or seeds. Recipes vary, so some mixes include added sugar or other ingredients; the texture is generally loose rather than the baked clusters typical of granola.
How do you eat muesli cereal?
Eat muesli cereal with milk, yogurt, or a plant-based drink, either straight away or after letting it soften. Fresh fruit makes an easy topping, while adding the cereal just before eating keeps it crunchier.
What is the difference between muesli cereal and granola?
Muesli cereal is usually an uncooked mixture of grains, dried fruit, and nuts. Granola is typically baked with oil and a sweetener, giving it a toasted flavor and crunchy clusters, although recipes differ between brands.
Can you eat muesli cereal with milk?
Yes, muesli cereal is commonly eaten with milk. Pour it over just before serving for a crunchier texture, or let it sit for a few minutes to soften the oats and dried fruit.
Do you have to cook muesli cereal?
No, muesli cereal is generally ready to eat without cooking. You can have it cold with milk or yogurt; warming it in milk is optional and makes the grains and dried fruit softer.
Can you make overnight oats with muesli cereal?
Yes, mix muesli cereal with milk or yogurt and leave it covered in the refrigerator overnight. The grains soften as they absorb the liquid; add fresh fruit in the morning to keep it from becoming watery.
Does muesli cereal contain added sugar?
Some muesli cereal has no added sweetener, while other mixes include sugar, honey, or syrup; dried fruit also contributes natural sugars. Look for a mix without added sweeteners if you want a less-sweet bowl, then add fresh fruit to taste.
Is muesli cereal good for weight loss?
Muesli cereal can fit into a weight-loss eating plan, but it does not cause weight loss by itself. Its dried fruit, nuts, and sweeteners can make portions energy-dense, so measure a serving and pair it with plain yogurt or milk.
Can people with diabetes eat muesli cereal?
People with diabetes can eat muesli cereal, but added sweeteners and dried fruit can affect blood glucose. Choose a less-sweet mix, pair it with plain yogurt, and follow your own meal plan; a dietitian can help tailor portions.
How should you store muesli cereal after opening?
Keep muesli cereal in a tightly sealed container in a cool, dry cupboard, away from sunlight and moisture. Properly sealing the package helps preserve the grains’ crunch and keeps nuts or seeds from turning stale.
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Nutrition data compiled from USDA FoodData Central and scientific sources.