Homemade muesli

Breakfast

Item Rating: 76/100

1 serving (100 grams) contains 350 calories, 10.0 grams of protein, 10.0 grams of fat, and 60.0 grams of carbohydrates.

Nutrition Information

1 cup (250g)

Calories		875
% Daily Value*
Total Fat		25 g	32%
	Saturated Fat	5 g	25%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		12.5 mg	0%
Total Carbohydrates		150 g	54%
	Dietary Fiber	20 g	71%
	Sugars	37.5 g
protein		25 g	50%
Vitamin D		0 mcg	0%
Calcium		125 mg	9%
Iron		5 mg	27%
Potassium		750 mg	15%

* 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

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 225 cal (24.3%)

Protein: 100 cal (10.8%)

Carbs: 600 cal (64.9%)

About Homemade muesli

Homemade muesli is a versatile and nutritious mix of rolled oats, nuts, seeds, dried fruits, and often a dash of spices, originating from Switzerland where it was popularized as 'Bircher Muesli' by Dr. Maximilian Bircher-Brenner in the early 1900s. This dish belongs to European cuisine but is now a global breakfast staple. Packed with complex carbohydrates, healthy fats, fiber, and a variety of vitamins like B-complex from oats and antioxidant-rich vitamin E from nuts and seeds, homemade muesli is highly adaptable to individual preferences and dietary needs. It is naturally free of additives compared to store-bought versions, offering a wholesome and nutrient-dense start to the day.

Health Benefits

• Supports digestive health due to the high fiber content in oats and seeds, aiding in regular bowel movements.
• Promotes heart health with magnesium and monounsaturated fats from nuts, which can help reduce bad cholesterol levels.
• Boosts energy with complex carbohydrates from oats and dried fruits, providing sustained energy release throughout the day.

Dietary Considerations

Allergens: Contains nuts, gluten (from oats), seeds (e.g., sesame)

Suitable for: Vegetarian, vegan (if dairy is avoided), plant-based diets

Not suitable for: Gluten-free diets (unless gluten-free oats are used), nut-free diets

Selection and Storage

Store homemade muesli in an airtight container in a cool, dry place to preserve freshness. Mix wet ingredients like yogurt or milk right before serving.

Common Questions About Homemade muesli Nutrition

What is the nutritional content of homemade muesli?

Homemade muesli typically contains around 300-400 calories per 100 grams, depending on the ingredients used. It offers about 8-12 grams of protein, 6-8 grams of healthy fats, and 40-60 grams of carbohydrates, including dietary fiber. It is also rich in vitamins like B-complex, minerals such as iron and magnesium, and antioxidants if dried fruits and seeds are included.

Can I eat homemade muesli on a keto diet?

Homemade muesli is generally not suitable for a keto diet due to its high carbohydrate content, mainly from oats, dried fruits, and sweeteners. However, you can modify the recipe by using low-carb nuts, seeds, unsweetened coconut flakes, and skipping oats and dried fruits to make a keto-friendly version.

What are the health benefits and concerns of eating homemade muesli?

Homemade muesli is a nutrient-dense option that supports digestive health due to its fiber content and provides sustained energy from complex carbohydrates. It is beneficial for heart health when prepared with whole grains and nuts. However, the calorie density can be a concern for weight management if consumed in large portions, especially with added sweeteners or dried fruits containing concentrated sugars.

How much homemade muesli should I eat in one serving?

A typical serving of homemade muesli is about 1/2 cup or 40-50 grams, which contains approximately 150-200 calories. Pair it with milk, plant-based milk, or yogurt to create a balanced meal. Be mindful of portion sizes, especially if weight management is a goal.

How does homemade muesli compare to granola?

Homemade muesli is typically made without adding oils or sweeteners, making it lower in calories and fat compared to granola. Granola is baked with added sweeteners and oils for a crunchier texture, which increases its calorie and sugar content. Muesli is a healthier option if you're looking for a raw and minimally processed breakfast choice.

Data Sources & Scientific References