⏱ 130 min totalPomegranate Muesli
Per 1 serving · 369 g · 10 ingredients
of a 2,000 cal day
- Protein7.6g7% of calories
- Carbs75g71% of calories
- Fat10g22% of calories
- ✓ Low sodium
- ✓ Cholesterol free
At a glance
One serving of Pomegranate Muesli (369 g) has 391 calories, with 7.6 g of protein, 75 g of carbohydrates and 10 g of fat. Most of its energy comes from carbs (71% of calories). It is high in dietary fiber (35% DV), Vitamin C (35% DV) and Vitamin K (25% DV).
High in
20%+ of the daily value
- Dietary fiber35%
- Vitamin C35%
- Vitamin K25%
- Thiamine28%
- Vitamin B623%
- Iron35%
Good source of
10–19% of the daily value
- Vitamin E15%
- Riboflavin (B2)14%
- Niacin13%
- Folate (B9)18%
- Pantothenic acid15%
- Potassium19%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¼ cup Rolled oats
½ cup Pomegranate juice
½ medium Apple
¼ cup European grapes
¼ cup, halves Strawberries
¼ oz Cashews
¼ oz (21 whole kernels) Hazelnuts
2 tbsp Zante currants
½ tbsp, ground Flaxseed
⅛ cup arils (seed/juice sacs) Pomegranate
Directions
- 1
Stir the oats and pomegranate juice together in a lidded container, cover, and refrigerate until the oats absorb the liquid and soften, at least 2 hours or overnight.
- 2
Add the chopped apple, halved grapes and strawberries, chopped cashews and hazelnuts, currants (or raisins), ground flaxseed, and pomegranate arils to the soaked oats; mix until evenly combined.
- 3
Serve right away; garnish with extra pomegranate arils if desired.
Vitamins & minerals
Amounts for 1 serving (369 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 5 μg | 1% |
| Vitamin C | 31 mg | 35% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 2 mg | 15% |
| Vitamin K | 30 μg | 25% |
| Thiamine | 0.3 mg | 28% |
| Riboflavin (B2) | 0.2 mg | 14% |
| Niacin | 2 mg | 13% |
| Vitamin B6 | 0.3 mg | 23% |
| Folate (B9) | 71 μg | 18% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 15% |
| Choline | 29 mg | 5% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 73 mg | 7% |
| Iron | 3 mg | 35% |
| Potassium | 894 mg | 19% |
| Magnesium | 100 mg | 24% |
| Phosphorus | 225 mg | 32% |
| Zinc | 2 mg | 16% |
| Copper | 1 mg | 66% |
| Manganese | 2 mg | 69% |
| Selenium | 10 μg | 17% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 1 μg | — |
| Arginine | 0.4 g | — |
| Aspartic acid | 0.4 g | — |
| Beta carotene | 51 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 8 μg | — |
| Fructose | 17 g | — |
| Galactose | 0 g | — |
| Glucose | 14 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.1 g | — |
| Histidine | 0.1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.1 g | — |
| Lactose | 0 g | — |
| Leucine | 0.2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.1 g | — |
| Maltose | 0 g | — |
| Methionine | 0 g | — |
| Monounsaturated fats | 5 g | — |
| Phenylalanine | 0.1 g | — |
| Polyunsaturated fats | 3 g | — |
| Proline | 0.2 g | — |
| Retinol | 0 μg | — |
| Serine | 0.1 g | — |
| Starch | 2 g | — |
| Sucrose | 3 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0 g | — |
| Tyrosine | 0.1 g | — |
| Valine | 0.1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 391 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 74minWalking (3.5 mph)
- 47minCycling (moderate)
- 33minRunning (6 mph)
- 55minSwimming laps
Common questions
How many calories are in Pomegranate Muesli?
One serving of Pomegranate Muesli (1 serving) has 391 calories, which works out to 106 calories per 100 g. That is about 20% of a 2,000-calorie day.
Is Pomegranate Muesli high in protein?
Not especially. It has 7.6 g of protein per serving, and protein supplies 7% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Pomegranate Muesli keto-friendly?
It is hard to fit into a strict keto diet. One serving has 65 g of net carbs and 71% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Pomegranate Muesli?
19 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Pomegranate Muesli?
49 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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