Overnight muesli

Breakfast

Item Rating: 79/100

1 serving (150 grams) contains 250 calories, 8.0 grams of protein, 6.0 grams of fat, and 40.0 grams of carbohydrates.

Nutrition Information

1 cup (236.6g)

Calories		394.3
% Daily Value*
Total Fat		9.5 g	12%
	Saturated Fat	2.4 g	12%
	Polyunsaturated Fat	0 g
Cholesterol		7.9 mg	2%
Sodium		78.9 mg	3%
Total Carbohydrates		63.1 g	22%
	Dietary Fiber	9.5 g	33%
	Sugars	18.9 g
protein		12.6 g	25%
Vitamin D		0 mcg	0%
Calcium		157.7 mg	12%
Iron		3.2 mg	17%
Potassium		394.3 mg	8%

* 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: 85 cal (22.0%)

Protein: 50 cal (13.0%)

Carbs: 252 cal (65.0%)

About Overnight muesli

Overnight muesli, a variation of the traditional Swiss creation, Bircher muesli, originates from Switzerland and is known for its convenience and nutritional richness. This no-cook breakfast involves soaking raw oats, seeds, nuts, and dried or fresh fruits in milk, yogurt, or a plant-based alternative overnight. It is high in complex carbohydrates, dietary fiber, and healthy fats while being a good source of vitamins, especially vitamin B, and minerals such as magnesium, zinc, and iron. The basic components of overnight muesli can be customized to cater to various dietary needs, making it a versatile, nutrient-dense meal suitable for an energy-packed start to the day.

Health Benefits

• Rich in dietary fiber from oats and fruits, which supports digestive health and promotes satiety.
• Contains magnesium from nuts and seeds, which contributes to muscle and nerve function and energy production.
• Offers healthy fats from nuts and seeds, which support heart health and brain function.
• Supplies a good amount of iron, particularly from grains and seeds, aiding in oxygen transportation in the blood.
• Provides vitamin B from oats and nuts, essential for energy metabolism and overall cellular health.

Dietary Considerations

Allergens: Contains gluten (if oats are not certified gluten-free), nuts, seeds, dairy (if using traditional milk or yogurt)

Suitable for: Vegetarian, flexitarian, lacto-ovo vegetarian

Not suitable for: Gluten-free (unless using certified gluten-free oats), nut-free (unless excluding nuts), dairy-free (unless using plant-based alternatives)

Selection and Storage

Store the soaked muesli in an airtight container in the refrigerator for up to 2-3 days. Ensure proper refrigeration to maintain freshness and prevent spoilage.

Common Questions About Overnight muesli Nutrition

What is the nutritional content of overnight muesli?

Overnight muesli typically contains about 300-400 calories per serving, depending on added ingredients. It often provides 7-10g of protein, 5-8g of fiber, and essential vitamins like B vitamins and minerals such as iron and magnesium. The exact nutritional content varies based on the type of oats, seeds, nuts, and dairy or plant-based milk used.

Is overnight muesli suitable for a keto diet?

Overnight muesli is generally not suitable for a keto diet due to its high carbohydrate content, primarily from oats, which typically contain around 27g of carbs per half cup. Keto-friendly alternatives can be made using chia seeds, flaxseeds, and unsweetened almond milk while omitting oats.

What are the health benefits of overnight muesli?

Overnight muesli provides a good source of dietary fiber, which supports digestion and keeps you full longer. It also delivers healthy fats from nuts and seeds, which promote heart health, and can be rich in antioxidants and vitamins depending on the added fruits and ingredients. However, it can be calorie-dense, so portion control is important for weight management.

What are the recommended serving sizes for overnight muesli?

A standard serving size of overnight muesli is typically 1/2 cup of oats combined with 1/3-1/2 cup of milk or yogurt, plus additional toppings like fruits, seeds, or nuts. This portion provides a balanced meal while avoiding excessive calories or carbohydrates.

How does overnight muesli compare to oatmeal?

Overnight muesli is similar to oatmeal but is not cooked—it's soaked in liquid like milk or yogurt, resulting in a softer texture and cooler preparation. It often contains more variety in terms of added ingredients, such as nuts, seeds, and fruits, which can enhance nutritional value, while oatmeal tends to be simpler and lower in fat.

Data Sources & Scientific References