As a simple mixture of whole grains, nuts, seeds, and dried fruits, Muesli is one of the healthiest breakfasts you can eat. Not only is it packed with fiber and healthy fats, but it’s also an excellent source of many important vitamins and minerals. Looking for Muesli nutrition facts? You’re in the right place.
Muesli nutrition facts for various brands
Since Muesli mixes are all slightly different, containing different ratios of grains, nuts, seeds, and dried fruits, the nutrition labels in different Mueslis also differ. Below, you’ll find the nutrition labels for some of the most common Muesli brands, including Bob’s Red Mill, Evoke Healthy Foods, Seven Sundays, and Mueslihaus.
very high in fiber
Many studies have strongly linked high-fiber diets with longer and healthier lives. In one study, scientists found that Ugandans who ate high-fiber diets avoided many of the common diseases that plagued Europeans and Americans. In another more recent study from 2015, scientists found that people who consumed the most fiber were 19 percent less likely to die during study periods ranging up to a decade, compared with people who consumed the least amount of fiber.
Why is fiber so important for a long and healthy life? A 2017 study found that the importance of fiber is closely linked to the importance of gut microbes – the good bacteria that protect the intestines and the body from other bad bacteria. A high-fiber diet leads to a healthy amount of gut microbes which help lower inflammation in the body and also helps with:
- gut health and digestion
- cholesterol reduction
- and constipation relief
As you can see from the Muesli nutrition facts above, Muesli is very high in fiber, containing almost 25% of your daily dietary need.
high in protein (especially when eaten with Greek yogurt)
There are many reasons to start your day with a high-protein breakfast. According to healthline.com, a high-protein breakfast can:
- reduce your appetite and hunger levels throughout the day
- help increase your muscle mass and strength
- increase bone strength
- reduce cravings and desire to snack
- boost your metabolism and increase fat-burning
- help maintain weight-loss
- and help your body repair itself after injury
Muesli is also quite high in protein with up to 9 grams of protein per serving. Eggs, considered to be high-protein foods, contain 6 grams. If you plan to eat 2 eggs for breakfast, you’ll get about 12 grams of protein. If you plan to eat Muesli with Greek yogurt, you’ll get much more protein than 12 grams.
1/2 cup of Greek yogurt contains about 12 grams of protein, on average. That means one serving of Muesli with Greek yogurt at 1/2 cup of each will give you over 20 grams of protein to start your day.
high in healthy fats
Fat is a type of macronutrient, which means, just like the body needs protein and carbohydrates to remain healthy, the body also needs fats. Healthy fats such as unsaturated fats and omega-3 fatty acids can help:
- improve mood
- improve mental health
- improve heart health
- increase energy
- help you maintain a healthy weight.
Trans fats and saturated fats, however, can lead to weight gain, clogged arteries, an increased risk of certain diseases, and so on.
Muesli is high in fat and low in saturated fat, making it one of the best high-fat healthy foods.
low in natural sugar and very low in added sugars
First, it’s important to note the difference between natural sugar and added sugar. Natural sugar is sugar in the form of fructose (which is naturally found in fruits and vegetables) or lactose (which is naturally found in milk). Any product that contains milk (such as yogurt, milk, or cream) or fruit (including fresh fruit, dried fruits, and freeze-dried fruits) contains some amount of natural sugar. Added sugars are sugar carbohydrates added to food and beverages during their production.
The biggest difference between natural sugars and added sugars from a nutritional perspective is that natural sugars also contain additional nutritional value. Many natural sugars also contain vitamins, minerals, and nutrients that help offset some of the negative aspects of the sugar content. Added sugar, on the other hand, has little to no nutritional value. It’s all of the bad with nothing good to offset it.
As you can see from the nutrition labels above, Muesli has very little sugar and very little added sugar. The only brand above that contains added sugar is Evoke, and it comes from the added sugar in the cranberries. Still, compared to a other breakfast cereals like granola or fruit loops, it’s still a very small amount of added sugar. The rest of the sugar in Evoke and the rest of the Muesli brands is completely natural.
Based on Muesli nutrition facts, it’s certainly one of the healthiest breakfasts you can eat. It’s high in fiber (improving gut health), high in protein (improving general bodily functions), high in healthy fats (good for brain health and heart health), and low in sugar. In addition to its high nutritional value, it’s also incredibly delicious!