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Muesli and its Calories

Muesli has quickly risen to popularity over the past few years as a breakfast staple. Hailed as one of the best breakfast options, this fibre-rich amalgamation of dried fruits, nuts, rolled or raw oats and other ingredients is a filling snack. Often, it is offered as a healthier alternative to more traditional breakfast options like granola or sugary breakfast cereal. Not only can muesli be eaten on its own in handfuls, it can also be incorporated in a variety of dishes. Muesli is known to be very nutritious and carries numerous health benefits. Read on to know more about the nutritional value and calories in muesli.

How Many Calories Does Muesli Have?

Muesli offers abundant fiber and protein, and is packed with potassium, vitamins E, C, B12 and omega 3 fatty acids. It can be an on-the-go snack or eaten with milk, just like cereal. 1 cup of muesli contains about 290 calories, whereas 50 grams of muesli contains 170 calories. There are about 340 calories per 100g of muesli, which is a little over 1 bowl of muesli.  Here is a quick glance at the nutrients in muesli:

Muesli Calories (85-90 gms)

Calories

289

Protein

8 g

Carbohydrates

66 g

Dietary Fibre

8 g

Fat

4 g

Sugar

5 g

Calories in Muesli in Common Dishes

Muesli can be a great ingredient that adds a bit of a textural crunch and burst of flavour to otherwise flat dishes. There are 268 calories in a bowl of muesli with milk (100g), but the calorie count will differ depending on the dish. Here are a few dishes that include muesli and their calorie content:

Muesli Dish and Portion Size

Calories

Muesli Balls (1 ball)

43

Muesli and Peanut Butter cookies (1 cookie)

157

Muesli Granola Bar (1 bar/21 g)

99

Fruit and Yogurt Muesli Bowl (1 serving/187 g)

239

Muesli Pineapple Crumble (1 serving)

225

Health Benefits of Eating Muesli

Although sugary and flavoured cereals are considered the standard easy breakfast, they can actually leave a lasting negative impact on your body. So why should you switch to muesli? Here are a few compelling health benefits of eating muesli:

1. Muesli is lower in calories than conventional breakfast cereal

Thanks to fewer calories and less sugar than breakfast sandwiches, bread, waffles, cereal or pastries, muesli is actually a very viable option that gives you just as much energy for the day.

2. Muesli is good for digestion

Since muesli contains whole grains and is high in fibre, it helps in keeping the digestive system healthy and regulating bowel movements. 

3. Muesli may help in weight loss

The satiety value of muesli is quite high because it includes dried fruit and nut as well as whole grains. So you will feel satiated for much longer due to the fiber content. On top of that, the resistant starch in oats make muesli a very filling meal that gets digested quite slowly. Hence, your body releases digestive acids to suppress your appetite and your metabolism accelerates. In conjunction with regular exercise, this is one food that can definitely help you los weight. 

4. Muesli is good for your heart

The oat bran ingredient in muesli contains beta-glucan. Beta-glucan is an oat fibre that can help in reducing cholesterol levels by up to 10%. If you include berries, yoghourt or lemon, you can also compound this benefit with vitamin C.

5. Muesli helps you absorb more nutrition

Muesli is typically marinated overnight before eating. This allows the beneficial nutrients to get absorbed gradually, and anti-nutrients that may prevent mineral absorption or disrupt digestive enzymes are deactivated. Hence, soaking your muesli can allow for better absorption of nutrients.

How Much Muesli Can You Consume Every Day?

Muesli can easily be consumed on a daily basis in reasonable amounts, approximately 80g or one cup. When paired with protein such as milk or yoghurt, or fruits, chia seeds, honey and other such ingredients, muesli can be a very wholesome meal. Moderation is key, and it is wise to keep an eye on the calories of added toppings in your breakfast muesli. 

Conclusion

Making wise choices today pays off tomorrow. Eating a good breakfast is vital for your energy level for the rest of the day. Nutrient-packed muesli can give you flavour, texture and satiety all in one. Alongside a disciplined exercise routine, you can also track your fitness progress by checking BMR and BMI. This is key, as it may affect your chances of getting good health insurance. Insurers may be hesitant to offer a low premium high coverage plan to high-risk individuals with pre-existing conditions like obesity or heart disease. Knowing your BMI or BMR and working towards bettering it can help you find the best health insurance for you and your loved ones!

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FAQs on Muesli

  • ✔️In which different forms can I consume muesli?

    You can eat muesli as it is, or with milk, in a yogurt bowl, as a granola bar, in desserts like fruit crumbles, on toast or in cookies.

  • ✔️Is muesli good for weight loss?

    Muesli is filling, full of fiber, carbs and other nutrients. It can reduce urges to binge or snack on unhealthy food, and is a low-sugar alternative to regular breakfast cereal.

  • ✔️How much muesli can I eat in a day?

    Muesli can easily be consumed on a daily basis in reasonable amounts, approximately 80g or one cup. When paired with protein such as milk or yogurt, or fruits, chia seeds, honey and other such ingredients, muesli can be a very wholesome meal. Moderation is key, and it is wise to keep an eye on the calories of added toppings in your breakfast muesli.

  • ✔️Does muesli have any health benefits?

    Muesli can help with digestion, better heart health, weight loss, and greater nutrient absorption.