Calories in Muesli: Nutrition Facts & Serving Sizes
Per 1 cup (85g)
Per 100g
Source: Web research, March 2026.
One cup of muesli (85g) contains 289 calories with 8.2g of protein, 66.1g of carbs, and 4.2g of fat. Per 100g, muesli provides 340 calories, 9.7g of protein, 77.8g of carbs, and 4.9g of fat with 7.3g of fiber. Muesli is a raw or minimally processed cereal made from rolled oats, dried fruit, nuts, and seeds. The sugar content at 31g per 100g is relatively high and comes primarily from dried fruit in the blend. The standout micronutrient is folate at 243mcg per 100g, covering a substantial portion of the daily requirement. Iron is also notable at 9mg per 100g. Muesli provides a broad vitamin and mineral profile due to fortification in most commercial varieties, including 4mcg of B12 per 100g and 12mg of niacin. Compared to granola, muesli is typically lower in fat and added sugar when choosing unsweetened versions, though the dried fruit still pushes sugar levels up.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 cup (85g) | 289 | 8.2g | 66.1g | 4.2g | 6.2g |
| 1/2 cup (43g) | 146.2 | 4.2g | 33.5g | 2.1g | 3.1g |
| 100g | 340 | 9.7g | 77.8g | 4.9g | 7.3g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 340 | 17% |
| Protein | 9.7g | 19% |
| Total Fat | 4.9g | 6% |
| Saturated Fat | 0.8g | 4% |
| Total Carbohydrates | 77.8g | 28% |
| Dietary Fiber | 7.3g | 26% |
| Sugars | 31g | 62% |
| Sodium | 231mg | 10% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 0.8g | 0% |
| Iron | 9mg | 50% |
| Potassium | 486mg | 10% |
| Vitamin A | 164mcg | 18% |
| Vitamin B6 | 1mg | 59% |
| Vitamin B12 | 4mcg | 167% |
| Magnesium | 78mg | 19% |
| Phosphorus | 243mg | 19% |
| Zinc | 4mg | 36% |
| Selenium | 17mcg | 31% |
| Folate | 243mcg | 61% |
| Thiamin (B1) | 1mg | 83% |
| Riboflavin (B2) | 1mg | 77% |
| Niacin (B3) | 12mg | 75% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Muesli
Muesli is a solid pre-workout or morning meal option for anyone who needs sustained energy from complex carbohydrates. The rolled oat base provides slow-digesting carbs that release glucose steadily, avoiding the sharp blood sugar spikes and crashes associated with refined cereals. A half-cup serving before training delivers about 33g of carbs, enough to fuel a moderate workout without feeling overly full.
The folate content at 243mcg per 100g is exceptionally high and largely comes from fortification in commercial muesli products. Folate is required for DNA synthesis, cell division, and red blood cell production. Adequate folate intake is particularly important for those with high training volumes, as muscle repair and growth require rapid cell turnover.
Iron at 9mg per 100g helps maintain hemoglobin levels, which directly determines how efficiently oxygen is delivered to working muscles. Low iron levels lead to fatigue, reduced endurance, and impaired recovery. While plant-based iron (non-heme iron) from muesli is less bioavailable than heme iron from meat, consuming it with vitamin C-rich foods improves absorption significantly.
Muesli also provides 78mg of magnesium and 4mg of zinc per 100g, both important for testosterone regulation and muscle function. Compared to most breakfast options, muesli gives a strong micronutrient return for the calories. Choosing an unsweetened variety and adding fresh fruit controls the sugar load while maintaining the dense nutrient profile.
Dietary Considerations
Muesli is typically made with oats, which are inherently gluten-free but frequently contaminated with gluten during processing. Most commercial muesli is not safe for people with celiac disease unless specifically labeled gluten-free. Muesli is vegan in its standard form, containing no animal products. It is not suitable for ketogenic diets due to its very high carbohydrate content at 77.8g per 100g. For weight loss, muesli is a moderate-calorie breakfast option, but the high sugar content at 31g per 100g (mostly from dried fruit) warrants attention. Choosing an unsweetened or low-sugar muesli significantly reduces the glycemic impact. Muesli may contain nuts, which are a top allergen, so checking ingredient labels is important for those with nut allergies.
Daily Intake (100g)
100g of muesli provides 17% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories are in muesli?
Muesli contains 340 calories per 100g. A 1-cup serving (85g) provides 289 calories, and a half-cup serving (43g) provides about 146 calories. Calorie counts vary between brands depending on added ingredients like extra dried fruit, nuts, or sweeteners.
Is muesli good for weight loss?
Muesli can work for weight loss in controlled portions. The fiber at 7.3g per 100g promotes satiety, and the protein at 9.7g per 100g helps preserve muscle during a deficit. However, the high sugar content (31g per 100g) from dried fruit means choosing an unsweetened variety is important. A half-cup portion with protein-rich milk or yogurt is a balanced approach.
How much protein is in muesli?
Muesli contains 9.7g of protein per 100g. A 1-cup serving provides 8.2g of protein and a half-cup provides about 4.2g. Adding milk or Greek yogurt to muesli significantly boosts the total protein content of the meal.
Is muesli healthier than granola?
Muesli is generally lower in fat and added sugars than granola. Granola is typically baked with oil and sweeteners, while traditional muesli is raw and minimally processed. Muesli at 340 calories per 100g is noticeably lower in calories than granola at 471 calories per 100g, making it a lighter option overall.
Is muesli gluten-free?
Standard muesli made from oats is not reliably gluten-free due to cross-contamination during oat processing. People with celiac disease should look for certified gluten-free muesli specifically manufactured in a gluten-free facility.
Can I eat muesli before a workout?
Yes, muesli is a good pre-workout meal when eaten 1 to 2 hours before training. The complex carbohydrates from oats provide sustained energy, and the fiber prevents a blood sugar crash mid-workout. A half-cup serving with milk or yogurt is a practical pre-training option.
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