Muesli — Nutrients, Health Benefits, And Shopping Tips
Written by Listonic Team
Last update on September 4, 2024
Nutrition facts
Nutrition facts
Amount per 100 g
Calories
🔥 360 kcal
| Nutrients per: 100 g | Value | % Daily Value* |
|---|---|---|
| Carbs | 66 g | 24% |
| Fiber | 9 g | 32.14% |
| Sugars | 22 g | 44% |
| Glycemic Index | 55 | - |
| Protein | 10 g | 20% |
| Sodium | 12 mg | 0.52% |
| Total Fat | 6 | 7.69% |
*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
10 g
🧀 Good Protein Content
9 g
🥔 Good Fiber Content
Did you know?
Health benefits
- High in fiber from whole grains, nuts, and seeds, promoting digestive health, regular bowel movements, and a healthy gut microbiome.
- Rich in vitamins and minerals such as Vitamin E, B vitamins, iron, magnesium, and zinc, which support overall health and well-being.
- Contains healthy fats from nuts and seeds, which support heart health and provide sustained energy.
- Provides complex carbohydrates, offering a good source of sustained energy for the body and brain.
- May support weight management by promoting satiety and reducing overall calorie intake.
- Versatile and nutritious, making it a healthy breakfast or snack option when combined with yogurt or milk.
Health risks
- High sugar content in some commercial muesli varieties, which can contribute to weight gain, tooth decay, and increased risk of diabetes when consumed frequently.
- High calorie content particularly in muesli mixes with added nuts, seeds, or dried fruits, which can contribute to weight gain if consumed in large quantities.
- Potential for digestive discomfort such as bloating or gas when consumed in large quantities, especially for those sensitive to high-fiber foods.
- Potential for gluten content in muesli that contains oats not certified gluten-free, making it unsuitable for individuals with celiac disease or gluten sensitivity.
How to choose muesli
Muesli should be a mix of whole grains, nuts, and dried fruits that are vibrant and fresh-looking. The ingredients should have a crunchy texture, well-preserved and free from any dust or clumping. The color should be rich and varied, reflecting the diversity of the components.
Do not choose muesli that smells musty or tastes stale, as this can suggest it has been stored for too long. Quality muesli should offer a nutritious start to the day, packed with flavor and energy.
How to store muesli
Muesli should be kept in a sealed container in a cool, dry area to preserve its crunch. A pantry or cupboard away from direct sunlight is perfect for maintaining its quality. When stored correctly, muesli can remain good for 6-12 months. Once opened, it's recommended to enjoy it within 3-6 months for the best taste.
Air and moisture can lead to muesli becoming stale and losing its appealing texture. Keep it away from heat sources and avoid using transparent containers that allow light in. Ensuring it is tightly sealed and kept in a dry place will help it stay crisp and flavorful.
✅ Extra Tip
How long does it last?
Muesli can last for 6-12 months when stored in an airtight container in a cool, dry place. Once opened, it is best to consume it within 3-6 months for optimal freshness.
What to do with leftovers?
Leftover muesli can be used in a variety of healthy and tasty dishes. Mix it into yogurt or milk for a quick and nutritious breakfast, or use it as a topping for smoothie bowls with fresh fruits and seeds. Muesli is also great when added to muffins or bread batter, where it adds texture and flavor.
Use muesli as a topping for pancakes or waffles, adding crunch and sweetness, or mix it into a granola bar mixture with honey, peanut butter, and dried fruits. If you have a lot of muesli, consider making a batch of overnight oats by soaking it in milk or yogurt with fruits and nuts, then refrigerating it overnight. Muesli can also be used as a topping for ice cream or frozen yogurt, or mixed into a trail mix with nuts and chocolate. For a quick snack, enjoy muesli with fresh fruit and a drizzle of honey or maple syrup.
👨⚕️️ Medical disclaimer
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Listonic Team
Fact-checked
Our editorial team checked this article to make sure it was accurate at the time of publishing it.
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