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

Muesli (w/ nuts) consist of 12% fat, 12% protein, 55% carbs, 6.6% fiber and 12% water. With 388 of calories per 100g it's 151% higher than other foods in Breakfast cereals. In total 27.84% of the calories in Muesli (w/ nuts) come from fat, 12.37% from protein and 56.7% from carbohydrates.

  • moderate GI Glycemic Index: 60
  • high carb 22g carbohydrates per portion
  • moderate GL Glycemic Load: 13.2
  • low Fructose
  • high Gluten
  • Lactose free
  • high Zinc Covers 13.6% of Zinc RDA per portion
  • high Iron Covers 14.67% of Iron RDA per portion
  • high Magnesium Covers 13.75% of Magnesium RDA per portion
  • high Potassium Covers 4.5% of Potassium RDA per portion
  • high Vitamin B1 Covers 15.27% of Vitamin B1 RDA per portion

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. It 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) 388 257.3
Fat (g) 12 5.7
Protein (g) 12 7.1
Carbohydrates (g) 55 41.3
Mono- & Di-Saccharides (g) 2 41.3
Polysaccharides (g) 48 41.3
Fibers (g) 6.6 5.1
Sodium (mg) 5 96
Water (g) 12 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 22g of Carbs
  • 2mg of sodium - 0.13% of the RDA for sodium.
  • 44mg of Magnesium, that covers 13.75% of the recommended daily allowance (RDA) for Magnesium.
  • 1.36mg of Zinc - 13.6% of the RDA for Zinc.
  • 1.76mg of Iron - 14.67% of the RDA for Iron.
  • 180mg of Potassium - 4.5% 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)?

per 100g
Muesli (w/ nuts)
Vitamin C (mg) 0 3.4
Vitamin E (mg) 4.8 1.6
Vitamin B1 / Thiamine (mg) 0.42 0.2
Vitamin B2 (mg) 0.1 0.1
Vitamin B6 (mg) 0.15 0.1
Vitamin B9 / Folate (μg) 15 25.1
Vitamin B12 (μg) 0 0.1
Retinol (μg) 0 9.1
beta-Carotene (μg) 7 37.1
[1] average of Breakfast cereals

Is Muesli (w/ nuts) rich in vitamins?


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]RDA for a 20+ year old male

Minerals in Muesli (w/ nuts)

per 100g
Muesli (w/ nuts)
Magnesium (mg) 110 64.7
Zinc (mg) 3.4 1.6
Sodium (mg) 5 96
Calcium (mg) 90 55.2
Iron (mg) 4.4 2.2
Potassium (mg) 450 291.5
Phosphorus (mg) 350 186.9
[1] average of Breakfast cereals

Is Muesli (w/ nuts) high in minerals?


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 20+ year old male

Carbohydrates in Muesli (w/ nuts)

55% of Muesli (w/ nuts) are carbs, per serving (40g) that is 22g of carbs.

Monosachharides and polysaccharides

per 100g
Muesli (w/ nuts)
Monosaccharides (g) 2 9.1
Polysaccharides (g) 48 31.2
Total carbs (g) 55 41.3
[1] average of Breakfast cereals

How high is 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 12g total fat per 100g, 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 0mg.