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

Picture of Muesli (w/ nuts)

Muesli (w/ nuts) consists of 12% fat, 12% protein, 55% carbs, 7% fiber and 12% water. Muesli (w/ nuts) has 388 calories per 100g, that is 151% higher than other foods in Breakfast cereals. In total 28% of the calories in Muesli (w/ nuts) are from fat, 12% from protein and 57% from carbohydrates.

  • Moderate Glycemic Index Glycemic Index: 60
  • High in carbs 22.0g carbohydrates per portion of 40g
  • Medium Glycemic Load Glycemic Load: 13.2
  • 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/ nuts) for a low carb diet?

With 22g of carbs and a Glycemic Load of 13.2 in a portion of 40g, Muesli (w/ nuts) should be avoided for a ketogenic or low-carb diet. Muesli (w/ nuts) contains low amounts of Fructose, is high in Gluten and has no Lactose.

Muesli (w/ nuts): nutrition facts & data

Nutrition facts
per 100g 		Muesli (w/ nuts)
avg Breakfast cereals[1]
Calories (kcal) 388.0 257.3
Fat (g) 12.0 5.7
Protein (g) 12.0 7.1
Carbohydrates (g) 55.0 41.3
Mono- & Di-Saccharides (g) 2.0 41.3
Polysaccharides (g) 48.0 41.3
Fibers (g) 6.6 5.1
Sodium (mg) 5.0 96.0
Water (g) 12.0 38.5
[1] average of Breakfast cereals

Breakdown in percent (%) of total calories

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

  • 155.2 Calories
  • 4.8g of Fat
  • 4.8g of Protein
  • and 22.0g of Carbs
  • 2.0mg of sodium - 0.0% of the RDA for sodium.
  • 44.0mg of Magnesium, that covers 0.1% of the recommended daily allowance (RDA) for Magnesium.
  • 1.4mg of Zinc - 0.1% of the RDA for Zinc.
  • 1.8mg of Iron - 0.1% of the RDA for Iron.
  • 180.0mg of Potassium - 0.1% of the RDA for Potassium.
  • No Vitamin C
  • No Vitamin B12

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

  • 0.22 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.
  • 0.22 grams of fat (total average 0.66g, other foods in Breakfast cereals 0.14g)
  • 0.12 grams of fibers (total average 0.13g, other foods in Breakfast cereals 0.12g)

Nutrient distribution per gram

What vitamins are in Muesli (w/ nuts)?

Vitamins
per 100g 		Muesli (w/ nuts)
avg[1]
Vitamin C (mg) 0.0 3.4
Vitamin E (mg) 4.8 1.6
Vitamin B1 / Thiamine (mg) 0.4 0.2
Vitamin B2 (mg) 0.1 0.1
Vitamin B6 (mg) 0.2 0.1
Vitamin B9 / Folate (μg) 15.0 25.1
Vitamin B12 (μg) 0.0 0.1
Retinol (μg) 0.0 9.1
beta-Carotene (μg) 7.0
[1] average of Breakfast cereals

Is Muesli (w/ nuts) rich in vitamins?

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The following chart displays the amount of vitamins per portion Size (40g) for Muesli (w/ nuts) 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/ nuts)

Minerals
per 100g 		Muesli (w/ nuts)
avg[1]
Magnesium (mg) 110.0 64.7
Zinc (mg) 3.4 1.6
Sodium (mg) 5.0 96.0
Calcium (mg) 90.0 55.2
Iron (mg) 4.4 2.2
Potassium (mg) 450.0 291.5
Phosphorus (mg) 350.0 186.9
[1] average of Breakfast cereals

Is Muesli (w/ nuts) high in minerals?

info

Again, for every mineral contained in Muesli (w/ nuts) 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/ nuts)

55.0% of Muesli (w/ nuts) are carbs, per serving of 40g that makes 22.0g of carbs.

Monosachharides and polysaccharides

Sugars
per 100g 		Muesli (w/ nuts)
avg[1]
Monosaccharides (g) 2.0 9.1
Polysaccharides (g) 48.0 31.2
Total carbs (g) 55.0 41.3
[1] average of Breakfast cereals

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

The Glycemic Index of Muesli (w/ nuts) is 60, which would be considered as moderate. The Glycemic Load in a normal serving is 13.2 and can be regarded as moderate.

Allergens in Muesli (w/ nuts)

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

Fatty acids and cholesterol in Muesli (w/ nuts)

Of the 12.0g total fat per 100g in Muesli (w/ nuts), 1.9g are saturated fatty acids (SFA), 4.2g are monounsaturated fatty acids (MUFA) and 3.8g are polyunsaturated fatty acids (PUFA). The amount of cholesterol is 0.0mg.