Muesli (w/ dried fruit) - Carbs, Glycemic Index, Fats, Minerals, Vitamins & much more

Picture of Muesli (w/ dried fruit)

Muesli (w/ dried fruit) consists of 5% fat, 9% protein, 61% carbs, 8% fiber and 14% water. Muesli (w/ dried fruit) has 347 calories per 100g, that is 135% higher than other foods in Breakfast cereals. In total 13% of the calories in Muesli (w/ dried fruit) are from fat, 10% from protein and 70% from carbohydrates.

  • Moderate Glycemic Index Glycemic Index: 60
  • High in carbs 24.4g carbohydrates per portion of 40g
  • Medium Glycemic Load Glycemic Load: 14.6
  • High in zinc Covers 0.1% of Zinc RDA per portion
  • High in iron Covers 0.1% of Iron RDA per portion
  • High in magnesium Covers 0.1% of Magnesium RDA per portion
  • High in potassium Covers 0.1% of Potassium RDA per portion
  • High in vitamin B1 Covers 0.1% of Vitamin B1 RDA per portion
On this page you will find information on:

Can you eat Muesli (w/ dried fruit) for a low carb diet?

With 24.4g of carbs and a Glycemic Load of 14.6 in a portion of 40g, Muesli (w/ dried fruit) should be avoided for a ketogenic or low-carb diet. Muesli (w/ dried fruit) contains moderate amounts of Fructose, is high in Gluten and has no Lactose.

Muesli (w/ dried fruit): nutrition facts & data

Nutrition facts
per 100g 		Muesli (w/ dried fruit)
avg Breakfast cereals[1]
Calories (kcal) 347.0 257.3
Fat (g) 5.0 5.7
Protein (g) 9.0 7.1
Carbohydrates (g) 61.0 41.3
Mono- & Di-Saccharides (g) 12.0 41.3
Polysaccharides (g) 48.0 41.3
Fibers (g) 8.0 5.1
Sodium (mg) 15.0 96.0
Water (g) 14.0 38.5
[1] average of Breakfast cereals

Breakdown in percent (%) of total calories

An average portion size (40g) of Muesli (w/ dried fruit) contains:

  • 138.8 Calories
  • 2.0g of Fat
  • 3.6g of Protein
  • and 24.4g of Carbs
  • 6.0mg of sodium - 0.0% of the RDA for sodium.
  • 48.4mg of Magnesium, that covers 0.1% of the recommended daily allowance (RDA) for Magnesium.
  • 1.0mg of Zinc - 0.1% of the RDA for Zinc.
  • 1.4mg of Iron - 0.1% of the RDA for Iron.
  • 208.0mg of Potassium - 0.1% of the RDA for Potassium.
  • 2.0mg of Vitamin C - 0.0% of the RDA for Vitamin C.
  • 0.0mg of Vitamin B12 - 0.0% of the RDA for Vitamin B12.

For every gram of carbs in Muesli (w/ dried fruit) you get

  • 0.15 grams of protein compared to the average of 0.46g per gram of carbs among all foods. Other foods in Breakfast cereals have on average 0.17g of proteins per 1 gram of carbs.
  • 0.08 grams of fat (total average 0.66g, other foods in Breakfast cereals 0.14g)
  • 0.13 grams of fibers (total average 0.13g, other foods in Breakfast cereals 0.12g)

Nutrient distribution per gram

What vitamins are in Muesli (w/ dried fruit)?

Vitamins
per 100g 		Muesli (w/ dried fruit)
avg[1]
Vitamin C (mg) 5.0 3.4
Vitamin E (mg) 1.3 1.6
Vitamin B1 / Thiamine (mg) 0.4 0.2
Vitamin B2 (mg) 0.2 0.1
Vitamin B6 (mg) 0.4 0.1
Vitamin B9 / Folate (μg) 20.0 25.1
Vitamin B12 (μg) 0.1 0.1
Retinol (μg) 8.0 9.1
beta-Carotene (μg) 110.0
[1] average of Breakfast cereals

Is Muesli (w/ dried fruit) rich in vitamins?

info

The following chart displays the amount of vitamins per portion Size (40g) for Muesli (w/ dried fruit) of the recommended daily allowance (RDA[1]) for each vitamin in percent.

[1]Avg. RDA for a 19-30 year old adult
Learn more about RDA values for vitamins by clicking on the names in the table above.

Minerals in Muesli (w/ dried fruit)

Minerals
per 100g 		Muesli (w/ dried fruit)
avg[1]
Magnesium (mg) 121.0 64.7
Zinc (mg) 2.6 1.6
Sodium (mg) 15.0 96.0
Calcium (mg) 68.0 55.2
Iron (mg) 3.5 2.2
Potassium (mg) 520.0 291.5
Phosphorus (mg) 275.0 186.9
[1] average of Breakfast cereals

Is Muesli (w/ dried fruit) high in minerals?

info

Again, for every mineral contained in Muesli (w/ dried fruit) we looked at the portion size (40g) and applied it to the recommended daily allowance (RDA[1]). Data is shown in percent of RDA per portion size.

[1]RDA for a 19-30 year old adult
Learn more about RDA values for minerals by clicking on the names in the table above.

Carbohydrates in Muesli (w/ dried fruit)

61.0% of Muesli (w/ dried fruit) are carbs, per serving of 40g that makes 24.4g of carbs.

Monosachharides and polysaccharides

Sugars
per 100g 		Muesli (w/ dried fruit)
avg[1]
Monosaccharides (g) 12.0 9.1
Polysaccharides (g) 48.0 31.2
Total carbs (g) 61.0 41.3
[1] average of Breakfast cereals

How high are the Glycemic Index and the Glycemic Load for Muesli (w/ dried fruit)?

The Glycemic Index of Muesli (w/ dried fruit) is 60, which would be considered as moderate. The Glycemic Load in a normal serving is 14.6 and can be regarded as moderate.

Allergens in Muesli (w/ dried fruit)

  • is high in Gluten
  • has no Lactose
  • moderate amounts of Fructose

Fatty acids and cholesterol in Muesli (w/ dried fruit)

Of the 5.0g total fat per 100g in Muesli (w/ dried fruit), 1.1g are saturated fatty acids (SFA), 2.2g are monounsaturated fatty acids (MUFA) and 1.5g are polyunsaturated fatty acids (PUFA). The amount of cholesterol is 0.0mg.