FitCiNutrition facts
| Nutrient | 100 g | 1 bowl |
|---|---|---|
| kcal | 360 kcal | 180 kcal |
| Protein | 10 g | 5 g |
| Carbs | 66 g | 33 g |
| Fat | 6 g | 3 g |
| Fiber | 7.2 g | 3.6 g |
| Sugar | 13.3 g | 6.7 g |
| Sodium | 29 mg | 14 mg |
Where it stands in its category
Muesli ranks #79 of 94 in the Breakfast category by calories per 100 g (lowest to highest); the category average is 265 kcal per 100 g, so it is 36% above average. 11% of its calories come from protein; weak as a protein source, pair it with protein.
Burning the 180 kcal in one 1 bowl (50 g) takes about 40 minutes of brisk walking (~4.5 kcal/min at 70 kg) or 18 minutes of running (~10 kcal/min).
Where the calories come from
Share of a daily budget
One serving of Muesli is 9% of a 2,000 kcal reference day. Find your own number with the calorie calculator.
What to eat instead
- Lower-calorie options in the same category: Savory Pastry (350 kcal/100 g), Kashar Cheese (350 kcal/100 g), Mihalic Cheese (345 kcal/100 g)
- More protein for similar calories: Turkish Pastrami (35 g/100 g), Cecil String Cheese (28 g/100 g), Gruyere Cheese (27 g/100 g)
About this food
Muesli is a raw mix of rolled oats, dried fruit, nuts and seeds, invented around 1900 by the Swiss physician Maximilian Bircher-Benner. Unlike granola it is not baked with oil and sugar, which is why it is lighter per gram: 360 kcal per 100 g versus roughly 450–500 for most granolas. One 1 bowl (50 g) is 180 kcal with 3.6 g fibre and 5 g protein; its 6.7 g of sugar comes mainly from the dried fruit.
What ends up in the bowl matters as much as the muesli: 200 ml of whole milk adds about 120 kcal, yoghurt and honey more.
How it fits in a diet
- Weigh the first few portions. A "normal" bowl poured by eye is often 80–100 g, double the serving on this page.
- Add protein. Greek yoghurt or skyr instead of milk turns a carb-heavy breakfast into a balanced one that holds until lunch.
- Choose unsweetened. Some supermarket mixes add sugar or sweetened dried fruit; the ingredient list should start with oats and list no added sugar.
- Overnight version. Soaking in milk or yoghurt increases volume without calories and makes the oats easier to digest.
FAQ
Muesli or granola for weight loss?
Muesli, per gram, by a wide margin. Granola's oil and sugar coating roughly doubles the calories of the same oats; see the calorie table for the comparison.
Is it high in sugar?
The sugar is mostly from raisins and dried fruit, which also bring fibre and potassium; it is not the same as added syrup. If you want it lower, pick a nut-heavy mix with less fruit.
Is it good before training?
Yes: slow carbohydrate from oats plus some fat and protein, ideally 1.5–2 hours before. Right before a session something lighter (a banana) sits better.
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