Food guide

Muesli

Unbaked oats mixed with dried fruit, nuts and seeds.

Whole GrainsFibre-RichPlant-Based

Muesli, a nutrient-dense whole grains food, photographed on a plain linen surface

Nutrition per 100 g

Standardised to 100 g of muesli, dry for fair comparison. Typical serving: 50 g dry — 190 kcal per 50 g serving.

Nutrition information for Muesli
Nutrient	Per 100 g	Per serving (50 g)	Per 100 kcal
Energy	380 kcal	190 kcal	100 kcal
Protein	11 g	5.5 g	2.9 g
Carbohydrate	66 g	33 g	17.4 g
Fat	8 g	4 g	2.1 g
Fibre	10 g	5 g	2.6 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of muesli, with a typical serving and FDA Daily Value for adults.

Micronutrients for Muesli
Nutrient	Per 100 g	Per serving (50 g)	% DV
Vitamins
Vitamin C	0 mg	0 mg	0%
Thiamin	0.01 mg	0.005 mg	<1%
Riboflavin	0.09 mg	0.045 mg	7%
Niacin	0.097 mg	0.049 mg	<1%
Vitamin B6	0.012 mg	0.006 mg	<1%
Minerals
Calcium	9.1 mg	4.6 mg	<1%
Iron	0.15 mg	0.075 mg	<1%
Magnesium	4.5 mg	2.3 mg	1%
Phosphorus	8.1 mg	4.1 mg	<1%
Potassium	64.2 mg	32.1 mg	1%
Sodium	4.7 mg	2.4 mg	<1%
Zinc	0.061 mg	0.031 mg	<1%
Copper	0.035 mg	0.018 mg	4%
Manganese	0.18 mg	0.09 mg	8%

Source: USDA FoodData Central — Cranberries, dried, sweetened

% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.

Why eat muesli?

Higher fibre than most boxed cereals.
No added sugar in unsweetened versions.

How to include it

Soak overnight in milk or yogurt for bircher.
Serve with fruit and a spoon of seeds.

Things to consider

Dried fruit still contributes free sugars.
Not gluten-free unless the oats are certified.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.

Granola, a nutrient-dense whole grains food, photographed on a plain linen surface

Whole GrainsPlant-Based

Granola, dry

Baked oat clusters with nuts and sweetener, energy-dense by design.

kcal: 470
protein: 11 g
fibre: 8 g

per 100 g · Typical serving: 50 g dry

Oats, a nutrient-dense fibre-rich food, photographed on a plain linen surface

Fibre-RichWhole Grains

Oats, dry

A whole grain with beta-glucan soluble fibre and a low cost per serving.

kcal: 380
protein: 13.4 g
fibre: 10 g

per 100 g · Typical serving: 50 g dry

Plant-Based

Cornflakes, dry

Toasted maize breakfast flakes, usually fortified with vitamins and iron.

kcal: 375
protein: 7.5 g
fibre: 3 g

per 100 g · Typical serving: 40 g dry

Browse the whole food database

Practical nutrition and wellness information, delivered without the hype.