⏱ 10 min totalMuesli
Per 1 serving · 98 g · 8 ingredients
of a 2,000 cal day
- Protein11g11% of calories
- Carbs66g68% of calories
- Fat9.3g21% of calories
- ✓ Low sodium
- ✓ Cholesterol free
At a glance
One serving of Muesli (98 g) has 349 calories, with 11 g of protein, 66 g of carbohydrates and 9.3 g of fat. Most of its energy comes from carbs (68% of calories). It is high in protein (22% DV), dietary fiber (37% DV) and thiamine (33% DV).
High in
20%+ of the daily value
- Protein22%
- Dietary fiber37%
- Thiamine33%
- Niacin20%
- Vitamin B628%
- Iron41%
Good source of
10–19% of the daily value
- Vitamin E10%
- Riboflavin (B2)13%
- Folate (B9)14%
- Pantothenic acid14%
- Potassium11%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
⁹⁄₁₆ cup Rolled oats
¹⁄₁₆ cup Wheat germ
¹⁄₁₆ cup Wheat bran
¹⁄₁₆ cup Oat bran
⅛ cup (not packed) Raisins
¹⁄₁₆ cup, chopped English walnuts
¹⁄₁₆ cup packed Brown sugar
¹⁄₁₆ cup, hulled Sunflower seed kernels
Directions
- 1
In a large mixing bowl combine oats, wheat germ, wheat bran, oat bran, dried fruit, nuts, sugar, and seeds. Mix well. Store muesli in an airtight container.
Vitamins & minerals
Amounts for 1 serving (98 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 1 μg | 0% |
| Vitamin C | 1 mg | 1% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 2 mg | 10% |
| Vitamin K | 3 μg | 2% |
| Thiamine | 0.4 mg | 33% |
| Riboflavin (B2) | 0.2 mg | 13% |
| Niacin | 3 mg | 20% |
| Vitamin B6 | 0.4 mg | 28% |
| Folate (B9) | 55 μg | 14% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 14% |
| Choline | 24 mg | 4% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 49 mg | 5% |
| Iron | 3 mg | 41% |
| Potassium | 536 mg | 11% |
| Magnesium | 128 mg | 30% |
| Phosphorus | 386 mg | 55% |
| Zinc | 3 mg | 30% |
| Copper | 1 mg | 62% |
| Manganese | 3 mg | 143% |
| Selenium | 35 μg | 63% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.3 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 1 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 42 μg | — |
| Fructose | 5 g | — |
| Galactose | 0 g | — |
| Glucose | 5 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.3 g | — |
| Histidine | 0.1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.2 g | — |
| Lactose | 0 g | — |
| Leucine | 0.4 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.3 g | — |
| Maltose | 0 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 2 g | — |
| Phenylalanine | 0.2 g | — |
| Polyunsaturated fats | 6 g | — |
| Proline | 0.3 g | — |
| Retinol | 0 μg | — |
| Serine | 0.3 g | — |
| Starch | 0.5 g | — |
| Sucrose | 7 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.2 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.2 g | — |
| Valine | 0.3 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 349 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 66minWalking (3.5 mph)
- 42minCycling (moderate)
- 29minRunning (6 mph)
- 49minSwimming laps
Common questions
How many calories are in Muesli?
One serving of Muesli (1 serving) has 349 calories, which works out to 357 calories per 100 g. That is about 18% of a 2,000-calorie day.
Is Muesli high in protein?
It provides a solid 11 g of protein per serving (22% of the 50 g daily value), but protein supplies only 11% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Muesli keto-friendly?
It is hard to fit into a strict keto diet. One serving has 56 g of net carbs and 68% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Muesli?
6.7 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Muesli?
18 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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