I have been making my own muesli for a few years now. The family love it- either with yoghurt for a filling snack, or for breakfast. I have always wondered about it's nutritional value so I have analysed my recipe to compare with others.
Here are the results!
My muesli per 45 g serve (toasted)
884kJ, 14g fat, 6.6g sugar, 3.7g fibre
Carman's berry bircher muesli (untoasted)
797kJ, 6g fat, 11g sugar, 3.4 g fibre
Arnold's farm toasted full o fruit
820kJ, 5 g fat, 11g sugar, 4 g fibre
Macro organic protein, fruit, nuts & seeds muesli (untoasted)
759kJ, 6 g fat, 2 g sugar, 5.3 g fibre
As you can see the kilojoules or energy is all pretty similar. My muesli is high in fat but it is from good, or unsaturated, fats like seeds, nuts and some oil used for toasting. The sugar is moderate and the fibre is good too.
I think the key issue here is portion size. Muesli is quite energy dense but small serves like 30-50g (about 1/4 cup) gives you good fats and fibre and a little sugar. I used to think that untoasted muesli is lower in fat and sugar but the numbers above show you really just have to check each label for it's merits.
5 cups rolled oats
1 1/2 cups (200g) sunflower seeds
2 cups (300g) pepitas (pumpkin seeds)
1 1/2 cups (200g) slivered almonds
1 cup shredded coconut
1 cup wheat germ
1 cup dried apricots, chopped
1 heaped tsp ground cinnamon
1/2 tsp allspice
1/2 tsp nutmeg
1/2 cup honey
1/3 cup (80ml) canola oil
Leanne is an experienced dietitian who is passionate about helping people eat well.