⏱ 10 min totalSwiss Bircher Muesli
Per 1 serving · 303 g · 9 ingredients
of a 2,000 cal day
- Protein8.5g10% of calories
- Carbs64g77% of calories
- Fat4.9g13% of calories
- ✓ Low saturated fat
- ✓ Low sodium
- ✓ Cholesterol free
At a glance
One serving of Swiss Bircher Muesli (303 g) has 310 calories, with 8.5 g of protein, 64 g of carbohydrates and 4.9 g of fat. Most of its energy comes from carbs (77% of calories). It is high in dietary fiber (35% DV), Vitamin C (40% DV) and iron (25% DV).
High in
20%+ of the daily value
- Dietary fiber35%
- Vitamin C40%
- Iron25%
- Magnesium20%
- Phosphorus32%
- Copper30%
Good source of
10–19% of the daily value
- Vitamin E11%
- Thiamine18%
- Riboflavin (B2)12%
- Niacin15%
- Vitamin B614%
- Calcium12%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
⅔ cup Rolled oats
⅓ cup Almond milk
⅓ cup Apple juice
³⁄₁₆ tsp Cinnamon
³⁄₁₆ tsp Nutmeg
³⁄₁₆ large Apple
³⁄₁₆ large Pears
¹⁄₁₆ cup Blueberries
¹⁄₁₆ cup, slivered Almonds
Directions
- 1
Soak the oats in the milk (almond or oat milk work best), juice, nutmeg and cinnamon overnight.
- 2
In the morning grate the apple and pear into the mixture.
- 3
Serve topped with blueberries and almonds, Enjoy!
Vitamins & minerals
Amounts for 1 serving (303 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 2 μg | 0% |
| Vitamin C | 36 mg | 40% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 2 mg | 11% |
| Vitamin K | 6 μg | 5% |
| Thiamine | 0.2 mg | 18% |
| Riboflavin (B2) | 0.2 mg | 12% |
| Niacin | 2 mg | 15% |
| Vitamin B6 | 0.2 mg | 14% |
| Folate (B9) | 22 μg | 5% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 0.1 mg | 2% |
| Choline | 23 mg | 4% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 115 mg | 12% |
| Iron | 2 mg | 25% |
| Potassium | 440 mg | 9% |
| Magnesium | 83 mg | 20% |
| Phosphorus | 222 mg | 32% |
| Zinc | 2 mg | 18% |
| Copper | 0.3 mg | 30% |
| Manganese | 2 mg | 72% |
| Selenium | 17 μg | 31% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0.4 μg | — |
| Arginine | 0.1 g | — |
| Aspartic acid | 0.2 g | — |
| Beta carotene | 21 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 34 μg | — |
| Fructose | 10 g | — |
| Galactose | 0 g | — |
| Glucose | 4 g | — |
| Glutamic acid | 0.3 g | — |
| Glycine | 0.1 g | — |
| Histidine | 0 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0 g | — |
| Lactose | 0 g | — |
| Leucine | 0.1 g | — |
| Lycopene | 0.1 μg | — |
| Lysine | 0 g | — |
| Maltose | 0 g | — |
| Methionine | 0 g | — |
| Monounsaturated fats | 2 g | — |
| Phenylalanine | 0.1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 0 g | — |
| Retinol | 0 μg | — |
| Serine | 0 g | — |
| Starch | 0.1 g | — |
| Sucrose | 2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0 g | — |
| Tyrosine | 0 g | — |
| Valine | 0 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 310 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 59minWalking (3.5 mph)
- 37minCycling (moderate)
- 26minRunning (6 mph)
- 44minSwimming laps
Common questions
How many calories are in Swiss Bircher Muesli?
One serving of Swiss Bircher Muesli (1 serving) has 310 calories, which works out to 102 calories per 100 g. That is about 16% of a 2,000-calorie day.
Is Swiss Bircher Muesli high in protein?
Not especially. It has 8.5 g of protein per serving, and protein supplies 10% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Swiss Bircher Muesli keto-friendly?
It is hard to fit into a strict keto diet. One serving has 54 g of net carbs and 77% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Swiss Bircher Muesli?
58 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Swiss Bircher 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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