Calorie Chart / Breakfast, Snacks / Cereal - Muesli
How Many Calories Are in Muesli?
Calculation of the nutritional value & Recommended Dietary Intake of muesli
For g and a calorie requirement of kcal
| Calories 163 kcal | Proteins 4 g | Lipids 4.8 g | Carbohydrates 26 g |
| 8% | 5% | 7% | 9% |
Health benefits of muesli
Muesli - 100g
Calories 408 kcal
Proteins 10 g
Lipids 12 g
Carbohydrates 65 g
Muesli is an energy-dense breakfast mix that supplies roughly 408 calories per 100 g, classifying it as a high-calorie cereal. Those calories come mainly from complex carbohydrates (about 65 g), supported by 10 g of proteins and 12 g of lipids that include unsaturated fats when the blend contains nuts. Beyond calories, the rolled oats contribute beta-glucan soluble fibre, which has been studied for its supposed cholesterol-lowering effect. Dried fruits in muesli bring natural sugars but also potassium and iron, while nuts add magnesium, vitamin E, and selenium. The mix is naturally rich in B-group vitamins (notably thiamine and niacin) coming from whole grains, useful for normal energy metabolism—again a link to how the body handles calories. Invented by Swiss physician Maximilian Bircher-Benner in 1900 as a restorative meal for his patients, muesli was originally a raw-food preparation soaked overnight, long before counting calories became popular. Today, knowing its calories helps athletes use it for carb-loading, and dieters adjust portions to avoid excessive calories.
Because it is calorically dense yet nutritionally varied, muesli can be a strategic food: a small bowl already delivers meaningful calories, fibre, and micronutrients, which is valuable for hikers, growing teenagers, or anyone needing extra calories without resorting to empty-calorie snacks.
Tips for incorporating muesli into a balanced diet
To keep calories under control at breakfast, combine 40 g of muesli with a pot of yogurt 0% or semi-skimmed milk; this provides a creamy texture while diluting the calories of the cereal. Add diced apple or slices of banana for extra volume without many additional calories, plus vitamin C and potassium. If you need more sustained energy—as after a morning workout—stir in one tablespoon of chopped almond; the good fats slow digestion so calories are released gradually.
Muesli is equally useful outside breakfast. Sprinkle two spoonfuls over a bowl of fruit salad to bring crunch and extra calories, or use it as a crumble topping on baked pear halves: the oven caramelizes natural sugars, and the total calories remain moderate compared with traditional crumble dough. Savoury tip: toast plain oat flakes from muesli in a dry pan, mix with a pinch of salt, and use as a coating for chicken breast before oven baking; the result offers fibre, extra proteins, and controlled calories compared with a fried breadcrumb crust.
If you follow a weight-loss plan, measure portions with a scale: 30 g delivers about 122 calories, making it easier to fit daily calorie targets. On the contrary, hard-training cyclists can double the portion and add a drizzle of honey to reach higher calories fast and naturally.
Frequently Asked Questions
- How many calories are in muesli?
- There are 408 kcal per 100 g.
- Is muesli good for weight loss even with its calories?
- Yes, provided you weigh portions: 30 g supplies roughly 122 calories and 3 g of fibre, which promotes satiety while keeping calories reasonable.
- Which milk lowers the calories of a muesli bowl the most?
- Using 125 ml of skimmed milk adds only about 45 calories, whereas whole milk would add around 90 calories.
- How does muesli compare with corn flakes in calories?
- Corn flakes average 370 calories per 100 g, so muesli provides more calories but also more fibre and micronutrients.
- Can I prepare overnight muesli to reduce calories?
- Soaking the mix in water or semi-skimmed milk doesn't alter intrinsic calories, but the added liquid increases volume, letting you feel fuller with fewer calories per spoonful.
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Information provided by Calorie Menu may contain inaccuracies or errors. It cannot, under any circumstances, substitute medical advice or medication.
