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

Muesli (w/ whole grain) consist of 17% fat, 12% protein, 50% carbs, 6.5% fiber and 11% water. With 417 of calories per 100g it's 162% higher than other foods in Breakfast cereals. In total 36.69% of the calories in Muesli (w/ whole grain) come from fat, 11.51% from protein and 47.96% from carbohydrates.

  • moderate GI Glycemic Index: 60
  • high carb 20g carbohydrates per portion
  • moderate GL Glycemic Load: 12
  • low Fructose
  • high Gluten
  • Lactose free
  • high Zinc Covers 12.8% of Zinc RDA per portion
  • high Iron Covers 14.33% of Iron RDA per portion
  • high Magnesium Covers 15% of Magnesium RDA per portion
  • high Potassium Covers 4.5% of Potassium RDA per portion
  • high Vitamin B1 Covers 14.55% of Vitamin B1 RDA per portion

Can you eat Muesli (w/ whole grain) for a low carb diet?

With 20g of carbs and a Glycemic Load of 12 in a portion of 40g, Muesli (w/ whole grain) 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/ whole grain) nutrition facts & data

Nutrition facts
per 100g
Muesli (w/ whole grain)
avg Breakfast cereals[1]
Calories (kcal) 417 257.3
Fat (g) 17 5.7
Protein (g) 12 7.1
Carbohydrates (g) 50 41.3
Mono- & Di-Saccharides (g) 2 41.3
Polysaccharides (g) 44 41.3
Fibers (g) 6.5 5.1
Sodium (mg) 45 96
Water (g) 11 38.5
[1] average of Breakfast cereals

Breakdown in percent (%) of total calories

An average portion size (40g) of Muesli (w/ whole grain) contains

  • 166.8 Calories
  • 6.8g of Fat
  • 4.8g of Protein
  • and 20g of Carbs
  • 18mg of sodium - 1.2% of the RDA for sodium.
  • 48mg of Magnesium, that covers 15% of the recommended daily allowance (RDA) for Magnesium.
  • 1.28mg of Zinc - 12.8% of the RDA for Zinc.
  • 1.72mg of Iron - 14.33% 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/ whole grain) you get

  • 0.24 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.
  • 0.34 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/ whole grain)?

per 100g
Muesli (w/ whole grain)
Vitamin C (mg) 0 3.4
Vitamin E (mg) 6.5 1.6
Vitamin B1 / Thiamine (mg) 0.4 0.2
Vitamin B2 (mg) 0.11 0.1
Vitamin B6 (mg) 0.2 0.1
Vitamin B9 / Folate (μg) 15 25.1
Vitamin B12 (μg) 0 0.1
Retinol (μg) 0 9.1
beta-Carotene (μg) 10 37.1
[1] average of Breakfast cereals

Is Muesli (w/ whole grain) rich in vitamins?


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

[1]RDA for a 20+ year old male

Minerals in Muesli (w/ whole grain)

per 100g
Muesli (w/ whole grain)
Magnesium (mg) 120 64.7
Zinc (mg) 3.2 1.6
Sodium (mg) 45 96
Calcium (mg) 100 55.2
Iron (mg) 4.3 2.2
Potassium (mg) 450 291.5
Phosphorus (mg) 340 186.9
[1] average of Breakfast cereals

Is Muesli (w/ whole grain) high in minerals?


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

50% of Muesli (w/ whole grain) are carbs, per serving (40g) that is 20g of carbs.

Monosachharides and polysaccharides

per 100g
Muesli (w/ whole grain)
Monosaccharides (g) 2 9.1
Polysaccharides (g) 44 31.2
Total carbs (g) 50 41.3
[1] average of Breakfast cereals

How high is the Glycemic Index and the Glycemic Load for Muesli (w/ whole grain)?

The Glycemic Index of Muesli (w/ whole grain) is 60, which would be considered as moderate. The Glycemic Load in a normal serving is 12 and can be regarded as moderate.

Allergens in Muesli (w/ whole grain)

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

Fatty acids and cholesterol in Muesli (w/ whole grain)

Of the 17g total fat per 100g, 3.1g are saturated fatty acids (SFA), 6.8g are monounsaturated fatty acids (MUFA) and 6.2g are polyunsaturated fatty acids (PUFA). The amount of cholesterol is 0mg.