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Seeded muesli Calories
Source of fiber and plant protein
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Seeded muesli (55 g) has 219 calories. That works out to 398 calories per 100 g. It contains 31.2 g of carbs, 6.2 g of protein, 7.4 g of fat and 5.6 g of fiber. Its 1.9 mg of Manganese covers 81% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Seeded muesli Nutrition Facts
Selected: 1 cup (medium) · 55 g
219
KCAL / 55G
Carbs
31.2g
· 11% DV
Protein
6.2g
· 12% DV
Fat
7.4g
· 9% DV
Fiber
5.6g
· 20% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 58% · Protein 11% · Fat 31%
Seeded muesli nutrition facts table · 1 cup (medium) (55 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 219 kcal | |
| Total fat | 7.4 g | 9% |
| Saturated fat | 0.91 g | 5% |
| Trans fat | 0 g | |
| Sodium | 6.6 mg | 0% |
| Total carbohydrate | 31.2 g | 11% |
| Fiber | 5.6 g | 20% |
| Protein | 6.2 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.
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How Many Calories in 1 Cup of Seeded muesli?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 55 g | 219 kcal |
| 1 tablespoon (medium) | 9 g | 36 kcal |
| 0.25 cup (mini) | 14 g | 56 kcal |
| ½ cup (small) | 28 g | 111 kcal |
| 1 serving (small) | 45 g | 179 kcal |
| 1 serving (large) | 70 g | 279 kcal |
| 1.5 cup (large) | 83 g | 330 kcal |
| 100 g | 100 g | 398 kcal |
| 2 cup (extra large) | 110 g | 438 kcal |
Calculated from 398 calories per 100 g.
Frequently Asked Questions About Seeded muesli
What is seeded muesli?
Seeded muesli is a processed cereal mix, usually made with rolled grains and seeds such as pumpkin or sunflower seeds. Some blends also include dried fruit, nuts, or other ingredients, so the exact mix varies.
How do you eat seeded muesli?
You can eat seeded muesli with milk, yogurt, or a plant-based drink, or sprinkle it over fruit. It can also be eaten dry as a crunchy snack; soaking it softens the grains and seeds.
Is seeded muesli different from granola?
Usually, yes. Seeded muesli is typically an uncooked mix of grains and seeds, while granola is commonly baked until crisp, often with oil or a sweetener. Recipes differ, so some products blur the distinction.
Does seeded muesli need to be cooked?
No, seeded muesli is ready to eat and does not need cooking. Add it straight to a bowl with milk or yogurt; if you prefer a warm breakfast, heat the liquid separately and pour it over.
Can you soak seeded muesli overnight?
Yes, seeded muesli can be soaked overnight in milk, yogurt, or a plant-based drink. Keep the covered mixture in the refrigerator; it will be softer by morning, while the seeds may retain some crunch.
What can you add to seeded muesli?
Fresh berries, sliced banana, grated apple, or a spoonful of yogurt all pair well with seeded muesli. Add fruit just before serving if you want it to stay fresh rather than soften in the bowl.
Is seeded muesli a good breakfast?
Yes, seeded muesli can make a practical breakfast because its grains and seeds provide fiber and plant protein. Pairing it with yogurt or milk and fresh fruit makes a more complete meal.
Can seeded muesli help with weight loss?
Seeded muesli does not cause weight loss on its own. Its fiber may help make breakfast filling, but sweetened additions and large servings can add substantial energy, so it works best as part of a suitable meal.
Can you use seeded muesli in baking?
Yes, seeded muesli can be added to muffins, cookies, or homemade cereal bars for extra texture. The seeds and grains can brown quickly, so watch baked goods closely and adjust added sugar if the mix contains dried fruit.
How should you store seeded muesli after opening?
Keep seeded muesli in an airtight container in a cool, dry cupboard after opening. Moisture can make the grains lose their crunch and affect the freshness of the seeds; follow any storage directions on the package.
Seeded muesli Vitamins & Minerals
Vitamins
B1
0.23mg · 19% DV
Biotin
4.51µg · 15% DV
B3
2.04mg · 13% DV
B6
0.17mg · 10% DV
Minerals
Manganese
1.87mg · 81% DV
Copper
0.32mg · 36% DV
Phosphorus
216mg · 31% DV
Selenium
15µg · 27% DV
Potassium ⭐
232mg · 7% DV
Sodium
6.6mg · 0% DV
Seeded muesli Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Seeded muesli
To burn the 219 calories in 1 cup (medium) (55 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 Seeded muesli?
Seeded muesli builds on the Swiss muesli tradition, combining rolled grains—often oats—with seeds. Some blends also include dried fruit or nuts. The seeds add a lightly toasted flavour and a pleasant crunch to the cereal.
It is commonly eaten for breakfast with milk, yoghurt or kefir, either straight away or after soaking; fresh fruit makes an easy topping. In Switzerland and elsewhere, it is also a practical make-ahead option: leave it in the fridge overnight for a softer, more spoonable texture. Seeded muesli provides fibre and plant protein, with 10.1 g of fibre per 100 g. For a less sweet bowl, pair it with plain yoghurt and fresh fruit rather than sweetened toppings.
How Nutritious Is Seeded muesli?
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.
Is Seeded muesli 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 Seeded muesli Contain Allergens?
Contains these allergens:
Which Diets Is Seeded 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
Seeded muesli Fat Profile
SATURATED
0.91g
MONOUNSATURATED
1.84g
POLYUNSATURATED
2.86g
Omega 6:3 ratio 6:1
Above the ideal 4:1 (6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.