1 serving (150 grams) contains 250 calories, 7.0 grams of protein, 8.0 grams of fat, and 40.0 grams of carbohydrates.
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Nutrition Information
Calories |
394.3 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 12.6 g | 16% | |
| Saturated Fat | 3.2 g | 16% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 78.9 mg | 3% | |
| Total Carbohydrates | 63.1 g | 22% | |
| Dietary Fiber | 7.9 g | 28% | |
| Sugars | 18.9 g | ||
| protein | 11.0 g | 22% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 157.7 mg | 12% | |
| Iron | 3.2 mg | 17% | |
| Potassium | 315.5 mg | 6% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Bircher muesli
Bircher muesli, developed by Swiss physician Maximilian Bircher-Brenner in the early 1900s, is a wholesome breakfast dish traditionally made by soaking oats in milk or yogurt and combining them with grated apples, nuts, seeds, and dried or fresh fruits. It is a staple in Swiss and broader European cuisines, valued for its natural ingredients and balanced nutritional profile. Rich in dietary fiber, Bircher muesli offers a steady release of energy and promotes digestive health. It also contains healthy fats from nuts and seeds, natural sugars from fruits, and protein from dairy or plant-based milk, making it a nutrient-dense start to the day.
Health Benefits
- High in dietary fiber from oats and fruits, which supports digestion and helps maintain healthy cholesterol levels.
- Rich in vitamin C from fresh fruits like apples or berries, boosting immunity and supporting skin health.
- Provides magnesium and healthy fats from nuts and seeds, which aid in heart health and muscle function.
Dietary Considerations
Selection and Storage
Store prepared Bircher muesli in the refrigerator in an airtight container for up to 3 days. For best flavor and texture, prepare a fresh batch the evening before consumption.
Common Questions About Bircher muesli Nutrition
Is Bircher muesli high in protein?
Bircher muesli contains moderate protein, with approximately 6-8 grams of protein per serving (around 1 cup). The exact amount depends on the ingredients, such as added nuts, seeds, or yogurt, which can increase its protein content. It can be a good addition to a balanced breakfast but is not considered a high-protein food on its own.
Can I eat Bircher muesli on a keto diet?
Bircher muesli is not typically suitable for a keto diet because it contains oats, fruit, and often honey, which are high in carbohydrates. A standard serving easily exceeds the daily carb limit for keto, with around 25-35 grams of carbohydrates. Consider modifying the recipe using low-carb alternatives like seeds and unsweetened coconut instead of oats and fruit.
What are the health benefits or concerns of eating Bircher muesli?
Bircher muesli is a nutrient-dense food, often rich in fiber, vitamins (such as B vitamins from oats and vitamin C from fruits), and antioxidants. It's great for digestion and energy. However, store-bought or heavily sweetened versions may contain added sugars, which could be a concern for those monitoring their blood sugar levels or overall caloric intake.
What is the ideal portion size for Bircher muesli?
A standard portion size for Bircher muesli is around 1 cup (approximately 200-250 grams). This provides about 200-300 calories depending on the recipe and toppings. It's best to balance your portion with added protein like yogurt or nuts to prevent a high blood sugar spike and keep you full longer.
How does Bircher muesli compare to granola or overnight oats?
Bircher muesli is typically lower in sugar and fat compared to granola, as it is not baked with sweeteners and oils. Unlike overnight oats, it often includes grated fruit, yogurt, and nuts, providing a more varied texture and nutritional profile. It’s often considered a more wholesome and refreshing option due to its use of fresh ingredients.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- Dietary Fiber and Whole Grains: Food Sources and Health BenefitsNational Institutes of Health (NIH)Discusses health benefits of dietary fiber and whole grains like oats, a core ingredient of Bircher Muesli, for cardiovascular and digestive health.
- Fruits and Vegetables: Their Role in Health ImprovementDietary Guidelines for Americans, 2020-2025Explains the importance of fruits, commonly included in Bircher Muesli, for nutrient intake, fiber, and overall health improvement.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
