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Raw muesli Calories
Fiber-rich whole grain raw muesli blend
CALORIES
GI
POTASSIUM
FIBER
Raw muesli Nutrition Facts
Selected: 100 g
370
KCAL / 100G
Carbs
64.5g
· 70%
Protein
11.2g
· 12%
Fat
7.1g
· 18%
Fiber
8.9g
Raw muesli Vitamins & Minerals
Vitamins
B1
0.38mg · 32% DV
Biotin
8µg · 27% DV
B3
2.9mg · 18% DV
B5
0.8mg · 16% DV
Minerals
Manganese
2mg · 87% DV
Phosphorus
320mg · 46% DV
Selenium
18µg · 33% DV
Magnesium
118mg · 28% DV
Raw muesli Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Raw muesli Processed?
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.
Does Raw muesli Contain Allergens?
Contains these allergens:
Which Diets Is Raw muesli 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
Raw muesli Fat Profile
SATURATED
1.1g
MONOUNSATURATED
2g
POLYUNSATURATED
2.4g
Omega 6:3 ratio 17.5:1
Above the ideal 4:1 (17.5:1).
Foods Similar to Raw muesli
Raw muesli — Frequently Asked Questions
Can raw muesli be eaten without cooking?
Yes. Raw muesli is generally designed to be eaten with milk, a plant-based drink, or yogurt without cooking. Soaking it for a few minutes or overnight creates a softer texture.
Why does raw muesli sometimes taste dry or feel hard?
Oats, bran, nuts, seeds, and dried fruit are naturally low-moisture ingredients. Letting the muesli stand in milk, yogurt, or kefir softens it, while grated apple can add moisture naturally.
Is overnight muesli safe to prepare ahead?
Muesli mixed with milk, yogurt, or kefir can be refrigerated overnight in a covered container. Do not leave dairy-based mixtures at room temperature for extended periods.
How is raw muesli different from oatmeal?
Muesli is usually an uncooked mix of oats with ingredients such as nuts, seeds, and dried fruit. Oatmeal is typically cooked oats served warm, so it has a softer texture and often a simpler ingredient list.
Is raw muesli better before or after exercise?
Before exercise, a smaller serving with enough time to digest may be more comfortable because muesli is fiber-rich. After exercise, pairing it with yogurt, milk, or soy yogurt adds protein to make the meal more balanced.
Can eating raw muesli at night cause discomfort?
It can fit into an evening meal, but its fiber and nut content may feel heavy for people with sensitive digestion or reflux when eaten late. Choose a smaller serving and avoid having it immediately before bed if this happens to you.
What goes well with raw muesli?
Yogurt or kefir adds creaminess and protein, while fresh fruit brings moisture and brightness. Cinnamon, cocoa, berries, and grated apple can add flavor without relying on added sugar.
Is raw muesli sweet even when it has no added sugar?
It can taste sweet because dried fruit contains naturally occurring sugars. Check both the ingredient list and the added-sugar declaration, as some varieties include sugar, syrups, or large amounts of sweetened dried fruit.
How should raw muesli be stored after opening?
Keep it in an airtight container in a cool, dry place away from sunlight. Nut-containing muesli can become stale or develop off flavors more quickly in warm conditions, so discard it if the smell or taste has changed.
Who should be cautious with raw muesli?
It contains gluten and tree nuts, so it may not be appropriate for people with coeliac disease, gluten-related disorders, or tree-nut allergy. People who are not used to high-fiber foods may also prefer to start with a small serving and drink enough fluids.
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Nutrition data compiled from USDA FoodData Central and scientific sources.