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Source of fiber and whole grains
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Oat muesli prepared with hot water (200 g) has 150 calories. That works out to 75 calories per 100 g. It contains 26.4 g of carbs, 5 g of protein, 2.8 g of fat and 4.6 g of fiber. Its 2.1 mg of Manganese covers 91% of the Daily Value. Its glycemic index is 55 (low), so it raises blood sugar slowly.
Selected: 1 cup (medium) · 200 g
150
KCAL / 200G
Carbs
26.4g
· 10% DV
Protein
5g
· 10% DV
Fat
2.8g
· 4% DV
Fiber
4.6g
· 16% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 70% · Protein 13% · Fat 17%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 150 kcal | |
| Total fat | 2.8 g | 4% |
| Saturated fat | 0.48 g | 2% |
| Trans fat | 0 g | |
| Sodium | 6 mg | 0% |
| Total carbohydrate | 26.4 g | 10% |
| Fiber | 4.6 g | 16% |
| Protein | 5 g | 10% |
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) | 200 g | 150 kcal |
| 100 g | 100 g | 75 kcal |
| ½ cup (small) | 100 g | 75 kcal |
| 0.75 cup (medium) | 150 g | 113 kcal |
| 1 serving (medium) | 180 g | 135 kcal |
| 1.25 cup (large) | 250 g | 188 kcal |
| 1 bottle (medium) | 250 g | 188 kcal |
| 1.5 cup (large) | 300 g | 225 kcal |
Calculated from 75 calories per 100 g.
Put oat muesli prepared with hot water in a bowl, pour hot water over it, and let it soften for a few minutes. Add the water gradually and stir so you can stop when the texture is right for you.
Yes, oat muesli prepared with hot water can also be made with warm milk. Water keeps the flavor lighter, while milk gives it a creamier texture. You can also prepare it with water and add yogurt when serving.
No, oat muesli prepared with hot water does not have to be cooked on the stove. Hot water softens the oats, though simmering the mixture briefly can make it softer and more porridge-like.
Let oat muesli prepared with hot water sit for a few minutes, until the oats and other pieces soften. It thickens as it stands, so stir in a little more hot water if it becomes thicker than you like.
To keep oat muesli prepared with hot water from turning mushy, pour the water in gradually and stop once it reaches your preferred consistency. Avoid leaving it to stand much longer than needed for the oats to soften.
Fresh fruit, cinnamon, yogurt, or nuts work well in oat muesli prepared with hot water. Add fresh fruit just before serving if you want it to keep its shape rather than soften in the hot mixture.
Yes, oat muesli prepared with hot water can be eaten cold after it has cooled. Refrigerate it if you are saving it for later; it may thicken as it chills, so stir in a little water or milk before eating.
Yes, prepare oat muesli prepared with hot water, cover it, and refrigerate it overnight. The oats will soften further and the mixture may thicken, so stir in a little water or milk in the morning if needed.
Cool leftover oat muesli prepared with hot water, transfer it to a covered container, and refrigerate it. For the best texture, eat it soon; stir it well before serving and add a splash of liquid if it has thickened.
No, oat muesli prepared with hot water is not necessarily the same as plain oatmeal. Muesli may include ingredients such as dried fruit, nuts, or seeds, while oatmeal usually refers to oats cooked or softened on their own.
Vitamins
B1
0.18mg · 15% DV
Biotin
4.2µg · 14% DV
B5
0.32mg · 6% DV
B3
0.92mg · 6% DV
Minerals
Manganese
2.1mg · 91% DV
Selenium
15µg · 27% DV
Phosphorus
172mg · 25% DV
Copper
0.2mg · 22% DV
Potassium ⭐
204mg · 6% DV
Sodium
6mg · 0% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 150 calories in 1 cup (medium) (200 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.
Oat muesli prepared with hot water is a simple breakfast made by pouring hot water over an oat-based muesli mix and letting it soften. The oats turn tender, while the final texture ranges from loose and grainy to porridge-like depending on how much water you use and how long it stands. It is usually eaten warm; add fresh fruit for sweetness or serve it with yogurt for a creamier bowl.
It provides whole grains and fibre, making it a practical choice for a filling start to the day. If you prefer a richer texture, replace some of the water with milk, or top the bowl with a small handful of nuts.
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.
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 2
Minimally 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
0.48g
MONOUNSATURATED
0.9g
POLYUNSATURATED
1.04g
Omega 6:3 ratio 12:1
Above the ideal 4:1 (12:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.