Group · Cereals & grains
Muesli (Weetabix)
Muesli (Weetabix) belongs to the large family of breakfast cereals. It generally combines wholegrain wheat flakes with dried fruit, nuts and sometimes seeds, for a crunchy, nourishing mix. It is a popular choice on waking or as a snack, favoured by people watching what they eat as well as by athletes looking for lasting energy. With 378 kcal per 100 g, it provides 68.9 g of carbohydrate, 9.5 g of protein, 5.3 g of fat and 7.4 g of fibre. These nutritional values make it a good source of complex carbohydrate and fibre, to include in a balanced, varied diet.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 378 kcal |
| Kilojoules | 1600 kJ |
| Protein | 9,5 g |
| Carbohydrate | 68,9 g |
| Fat | 5,3 g |
| Fibre | 7,4 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Manganese2,2 mg110 %
- Phosphorus290 mg41 %
- Copper0,37 mg37 %
- Magnesium87,4 mg23 %
- Potassium459 mg23 %
- Iron3 mg21 %
- Zinc2,1 mg21 %
- Vitamin B10,23 mg21 %
- Vitamin B9dietary folate equivalents21,5 µg
See the other 11 nutrients
- Omega-6 LA1,87 g19 %
- Calcium53,9 mg7 %
- Vitamin B20,09 mg6 %
- Vitamin B60,09 mg6 %
- Vitamin B50,33 mg6 %
- Vitamin K13,6 µg5 %
- Vitamin E0,5 mg4 %
- Vitamin B30,48 mg3 %
- Omega-3 ALA0,06 g3 %
- Total omega-30,07 g3 %
- Vitamin A9,25 µg1 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
To enjoy the benefits of muesli without overdoing it, watch the portion: 40 to 50 g is enough for a nourishing bowl. At this amount, you get about 150 to 185 calories, complex carbohydrate for energy and a good dose of fibre for fullness. Muesli can be enjoyed in many ways: with milk, a plant-based drink, plain yoghurt or fromage blanc. Add fresh fruit (banana, apple, red berries) for freshness and colour, with no added sugar.
- In the morning: ideal at breakfast for an energetic start thanks to its slow-release carbohydrate.
- As a snack: a small bowl in the afternoon staves off hunger before exercise or before a meal.
- Storage: keep it in an airtight tin, away from moisture, to preserve the crunch.
In terms of nutrients, wholegrain wheat muesli provides fibre, B vitamins, magnesium and a little iron. Its glycaemic index stays moderate when it is wholegrain and unsweetened, which gives steadier energy than very refined cereals such as corn flakes or Rice Krispies. If you want even more fibre, oats and bran are very good additions to mix in.
For active people: muesli is a solid base for loading up on carbohydrate before an endurance workout. Eaten 1 to 2 hours before exercise, it provides steady fuel. For recovery, pair it with a source of protein (Greek yoghurt, milk or protein powder) to support muscle rebuilding. Discover more ideas in our protein snack recipes and our advice on fitness nutrition.
Weight control: beware of versions enriched with sugar, honey, chocolate or candied fruit, which quickly raise the calorie density. Read the label and choose a muesli with no added sugar. Measure your portion rather than pouring by eye, because these cereals are energy-dense. To compare, look at other breakfast cereals and adapt your choice to your goals, as part of a varied diet and regular activity.