A muesli is made up of three main components: around 50-60% whole grains such as oats and flakes of other grains such as wheat flakes, barley flakes, rice flakes etc., 25-30% nuts, seeds, and dried fruits, and about 10% sugar or any other sweetener. This is not a standard template and may have slight variations from brand to brand.
Nutritionally, 100 g muesli, will give approximately 8-10g of protein, 80g carbohydrates (including 10g of sugar and 7g of fiber), 8g fat, and roughly 400 calories (even more for some brands).
Now, from a health perspective, muesli can be a nutritious breakfast option due to the presence of whole grains and nuts/seeds, providing certain essential nutrients.
However, if you are looking to lose weight – consider that a 50 g serving of muesli alone provides around 200 calories, and when combined with a glass of milk (150 kcal), the total comes to about 350 kcal (if you top it up with banana or any other fruit, add another 60-70 kcal) – similar to any standard breakfast option like besan ka cheela, dalia, poha, bread omlette (some calories here and there obviously).
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Also, protein and fiber content is also not significantly different between these foods, infact some may even have a higher protein or fiber content.
In conclusion, muesli is not a magical health or a weight loss food. If your reason for consuming it is weight loss, it may not be a game-changer, if you’re not in a calorie deficit overall. However, if your reason for consuming it is – getting a quick breakfast or variety in your breakfast, feel free to include it in your diet while keeping an eye on your overall calorie intake to achieve your weight goals.
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