🧪 Nutrition Facts
- Calories 220.0
- Total Fat 3.0 g
- Saturated Fat 0.0 g
- Cholesterol 0.0 mg
- Sodium 130.0 mg
- Potassium 270.2 mg
- Total Carbohydrate 42.0 g
- Dietary Fiber 5.0 g
- Sugars 15.0 g
- Protein 5.0 g
- Vitamin A 499.9 IU
- Vitamin B-12 6.0 µg
- Vitamin B-6 2.0 mg
- Vitamin C 12.0 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 0.0 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 4.5 mg
- Magnesium 39.9 mg
- Manganese 0.0 mg
- Niacin 4.0 mg
- Pantothenic Acid 0.0 mg
- Phosphorus 99.8 mg
- Riboflavin 0.4 mg
- Thiamin 0.0 mg
- Zinc 1.5 mg
Note: Nutrition information comes from the USDA Food Central Database. Daily values are based on a 2,000 calorie per day diet (FDA). Actual requirements vary by individual. Use at your own risk.
📋 Nutrition Summary
With 220.0 calories per serving (1 Serving (57.0g)), Muesli is a moderately calorie-dense food worth tracking if you're managing your intake. Carbohydrates are the primary energy source at 42.0g per serving (78.1% of calories), with a good 5.0g of dietary fiber. It's a good source of dietary fiber at 5.0g per serving (18% DV), which supports digestive health and helps keep you full.
🏷️ Diet & Nutrition Tags
Tags are generated automatically from USDA nutrition data using standard dietary thresholds. They are for general guidance only and are not medical advice.
📝 Ingredients
Milled Corn, Raisins, Whole Grain Barley Flakes, Whole Grain Wheat, Whole Grain Rolled Oats, Dates, Sugar, Almonds, Wheat Bran, Rice, Salt, Dextrose, Malted Barley Syrup, Molasses, High Oleic Canola Oil, Mixed Tocopherols (added to Preserve Freshness). Vitamins and Minerals: Sodium Ascorbate (vitamin C), Reduced Iron, Alpha Tocopherol Acetate (vitamin E), Niacinamide, Pyridoxine Hydrochloride (vitamin B6), Zinc Oxide, Riboflavin (vitamin B2), Folic Acid, Thiamine Mononitrate (vitamin B1), Vitamin a Palmitate, Vitamin B12, Vitamin D.
🔬 Ingredient Analysis
Fortification / Enrichment Agents: Reduced Iron, Niacinamide, Thiamine Mononitrate, Riboflavin, Pyridoxine Hydrochloride, Folic Acid, Vitamin A Palmitate, Zinc Oxide, Sodium Ascorbate
Detected additives are based on the ingredient list in the USDA Food Central Database. Always read the full product label as formulations can change. Presence of these ingredients does not necessarily indicate a health risk — consult a healthcare professional for personalised dietary advice. Fortification agents are synthetic vitamins or minerals added to restore nutrients lost during processing or to boost nutritional content. They are added for public health reasons and are widely considered safe.
🤖 AI Nutrition Coach
AI POWEREDAsk anything about Muesli — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of Muesli contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 220.0 kcal | 11% |
| Total Fat | 3.0 g | 4% |
| Sodium | 130.0 mg | 6% |
| Total Carbohydrate | 42.0 g | 15% |
| Dietary Fiber | 5.0 g | 18% ✅ |
| Total Sugars | 15.0 g | 30% |
| Protein | 5.0 g | 10% |
| Vitamin A | 499.9 IU | 10% |
| Vitamin C | 12.0 mg | 13% |
| Riboflavin (B-2) | 0.43 mg | 33% ✅ |
| Niacin (B-3) | 4.0 mg | 25% ✅ |
| Vitamin B-6 | 2.00 mg | 118% ⭐ |
| Vitamin B-12 | 6.00 µg | 250% ⭐ |
| Iron | 4.5 mg | 25% ✅ |
| Potassium | 270.2 mg | 6% |
| Magnesium | 39.9 mg | 10% |
| Phosphorus | 99.8 mg | 8% |
| Zinc | 1.5 mg | 14% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. ✅ marks ≥20% DV (FDA "good source" threshold); ⭐ marks ≥100% DV (a full day's value).
🔥 Calorie Analysis
Muesli accounts for 11% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from carbohydrates. Carbohydrates make up 78.1% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 220.0 calories in Muesli? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 16.6 min |
| Walking: 17 minutes per mile | 38.0 min |
| Cycling (Low Intensity) | 24.1 min |
| HIIT | 20.4 min |
| Step Aerobics | 21.8 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Muesli
Is Muesli good for weight loss?
Muesli can work for weight loss if portion-controlled, since a modest 57g serving contains 220 calories with decent protein and fiber to support satiety. However, the 15g of sugar per serving is relatively high, which may trigger cravings and make it easier to overeat.
Is Muesli good fuel for endurance activities?
The 42g of carbohydrates with 5g of protein makes this a reasonable pre-workout option, though the high sugar content means the energy boost may peak quickly rather than providing sustained fuel. For longer endurance activities, you might want something with more protein or fat to round out the carbohydrate profile.
How might Muesli affect blood sugar?
With 15g of sugar and relatively low fat, muesli will likely cause a noticeable blood sugar spike, especially if eaten alone without protein or healthy fats to slow digestion. The 5g of fiber helps moderate the glycemic impact somewhat, but the high sugar-to-fiber ratio still leans toward a faster blood sugar response.
How does the fiber in Muesli support digestion?
The 5g of fiber per serving, particularly from whole grains and wheat bran, supports digestive regularity and helps feed beneficial gut bacteria. This amount contributes meaningfully to your daily fiber intake, though pairing muesli with additional fiber sources like fresh fruit can amplify these benefits.
What should I watch out for with Muesli?
The sugar content is substantial at 15g per serving, coming mainly from added sugars like dextrose, molasses, and dried fruit rather than whole food sources. If you're sensitive to blood sugar spikes or managing diabetes, you'll want to be mindful of portion sizes and pair it with protein or fat.
Nutrition Q&A answers are based on USDA nutritional data and are for general informational purposes only. They are not a substitute for professional dietary or medical advice.
