Untoasted muesli

Breakfast

Item Rating: 77/100

1 serving (45 grams) contains 171 calories, 4.5 grams of protein, 3.6 grams of fat, and 29.2 grams of carbohydrates.

Nutrition Information

1 cup (120g)

Calories		456
% Daily Value*
Total Fat		9.6 g	12%
	Saturated Fat	1.2 g	6%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		12 mg	0%
Total Carbohydrates		78 g	28%
	Dietary Fiber	8.4 g	30%
	Sugars	18 g
protein		12 g	24%
Vitamin D		0 mcg	0%
Calcium		60 mg	4%
Iron		3.6 mg	20%
Potassium		420 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: 86 cal (19.4%)

Protein: 48 cal (10.8%)

Carbs: 312 cal (69.9%)

About Untoasted muesli

Untoasted muesli is a blend of raw rolled oats, nuts, seeds, and dried fruits, originating from Switzerland as a nutritious breakfast option developed by Dr. Maximilian Bircher-Brenner in the early 20th century. Unlike granola, it is not baked or sweetened with added sugars, making it a wholesome and nutrient-dense choice. It is high in dietary fiber, complex carbohydrates, healthy fats, and plant-based protein, while also being a source of essential vitamins like vitamin E (from nuts and seeds) and minerals such as magnesium, phosphorus, and iron. With a naturally low glycemic index and no added oils or sugars, it's ideal for health-conscious individuals seeking a balanced meal to start their day.

Health Benefits

• Rich in dietary fiber, which supports digestive health and helps maintain healthy blood sugar levels.
• Provides omega-3 fatty acids from nuts and seeds, which support heart health and reduce inflammation.
• High in magnesium, which aids in energy production and supports muscle function.
• Contains iron, essential for oxygen transport in the blood and reducing fatigue.
• Offers antioxidants like vitamin E, which protects cells from oxidative damage.

Dietary Considerations

Allergens: Contains nuts, seeds, gluten (from oats)

Suitable for: Vegetarian, vegan, low-sugar

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

Selection and Storage

Store in an airtight container in a cool, dry place to preserve freshness and prevent moisture. For extended shelf life, store nuts and seeds separately to avoid rancidity.

Common Questions About Untoasted muesli Nutrition

Is untoasted muesli high in protein?

Untoasted muesli contains a moderate amount of protein, typically 6-8 grams of protein per 100 grams, depending on the mix of grains, nuts, and seeds included. While it’s not extremely high in protein, adding ingredients like milk, yogurt, or extra nuts and seeds can significantly boost the protein content.

Can I eat untoasted muesli on a keto diet?

Untoasted muesli is generally not suitable for a keto diet due to its high carbohydrate content, which ranges between 60-70 grams of carbs per 100 grams. Since keto diets limit daily carb intake to around 20-50 grams, this food is likely too carb-heavy unless consumed in very small portions with modifications.

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

Untoasted muesli is a nutrient-dense food rich in fiber, healthy fats, and essential vitamins like vitamin B and E, thanks to its whole grains, nuts, and seeds. However, some pre-packaged options include added sugars, which can reduce its health benefits. Choosing unsweetened mixes and controlling portion sizes can help mitigate concerns.

What is the recommended portion size for untoasted muesli?

A typical serving size of untoasted muesli is around 40-50 grams, which provides approximately 150-200 calories depending on the ingredients. Pairing it with milk or yogurt and fresh fruit can make it a balanced and satisfying meal.

How does untoasted muesli compare to granola?

Untoasted muesli is generally lighter and lower in calories and fat compared to granola, as it is not baked with added oils or sweeteners. While granola has a crunchier texture due to its toasting process, muesli can be eaten raw or soaked, making it a more versatile and often healthier option for some diets.

Data Sources & Scientific References