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17 Fit Food calories Grains, legumes and flour

Muesli calories and nutrition facts

Per 100 g: 370 kcal — 10 g protein, 6 g fat and 66 g carbs.

Muesli began in Switzerland as Dr Bircher-Benner’s raw oats soaked with grated apple, and plain untoasted mixes still have about 370 kcal per 100 g. The baked crunchy kinds, coated in oil and sugar, rise to about 440. Pour your usual amount onto a kitchen scale once – a 45–⁠50 g serving looks surprisingly small in the bowl.

  • High in fibre
  • Very low salt
  • High in manganese
  • High in copper
Download on the App Store Nutrition per 100 g

  • Protein 11%
  • Fat 15%
  • Carbs 74%

In everyday portions

  • Typical serving · 50 g 185 kcal
  • 100 kcal is 27 g this much of it gives 100 kcal
  • 20 g of protein is 200 g this much to eat for 20 g of protein
  • Energy density Medium 3.7 kcal per gram: the lower it is, the more food you get for the same calories

All the variants

How the calories and macros change with the variety and the cooking. Values per 100 g.

VariantKcalProteinFatCarbs
Plain muesli37010666
Crunchy with fruit4368.916.759.7
Crunchy chocolate4428.616.763.2
Bircher-style3699.56.961.7

Nutrition per 100 g

The percentage is the share of an adult’s daily reference intake set by the EU (Regulation 1169/2011).

Variant of the food

Plain muesli

Energy and macros

  • Energy 370 kcal 18%
  • Protein 10 g 20%
  • Fat 6 g 9%
  • Carbs including fibre 66 g 25%
  • Fibre 8.4 g
  • Salt 0.02 g <1%

Where the calories come from

  • Protein 11%
  • Fat 15%
  • Carbs 74%

Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.

Vitamins

  • Vitamin A 18.1 µg 2%
  • Vitamin D 0 µg 0%
  • Vitamin E 2.2 mg 18%
  • Vitamin K 3.5 µg 5%
  • Vitamin C 1.1 mg 1%
  • Vitamin B1 (thiamin) 0.358 mg 33%
  • Vitamin B2 (riboflavin) 0.132 mg 9%
  • Vitamin B3 (niacin) 1.2 mg 8%
  • Vitamin B5 (pantothenic acid) no data
  • Vitamin B6 0.158 mg 11%
  • Folate (B9) 32.4 µg 16%
  • Vitamin B12 0 µg 0%
  • Choline 32 mg

Minerals

  • Potassium 516 mg 26%
  • Calcium 57.7 mg 7%
  • Phosphorus 297 mg 42%
  • Magnesium 108 mg 29%
  • Iron 3.6 mg 26%
  • Zinc 2.5 mg 25%
  • Copper 0.484 mg 48%
  • Manganese 2.9 mg 143%
  • Selenium 17.9 µg 33%
  • Iodine no data
  • Sodium 8.7 mg <1%

EU criteria for nutrition claims

Which of them 100 g of this food meets under Regulation (EC) 1924/2006.

  • High in fibre
  • Very low salt
  • High in manganese
  • High in copper
  • High in phosphorus
  • High in selenium
  • High in vitamin B1
  • Source of magnesium
  • Source of potassium
  • Source of iron
  • Source of zinc
  • Source of vitamin E
  • Source of folate

Crunchy with fruit

Energy and macros

  • Energy 436 kcal 22%
  • Protein 8.9 g 18%
  • Fat 16.7 g 24%
  • Carbs available, without fibre 59.7 g 23%
  • Fibre 8.7 g
  • Salt 0.34 g 6%

Where the calories come from

  • Protein 8%
  • Fat 35%
  • Carbs 56%

Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.

Vitamins

  • Vitamin A 11.4 µg 1%
  • Vitamin D 0.125 µg 2%
  • Vitamin E 2.3 mg 19%
  • Vitamin K 5.3 µg 7%
  • Vitamin C 66.7 mg 83%
  • Vitamin B1 (thiamin) 0.7 mg 64%
  • Vitamin B2 (riboflavin) 1.2 mg 84%
  • Vitamin B3 (niacin) 13.3 mg 83%
  • Vitamin B5 (pantothenic acid) 5 mg 83%
  • Vitamin B6 1.2 mg 84%
  • Folate (B9) 167 µg 84%
  • Vitamin B12 2.1 µg 83%
  • Choline no data

Minerals

  • Potassium 390 mg 20%
  • Calcium 340 mg 42%
  • Phosphorus 277 mg 40%
  • Magnesium 102 mg 27%
  • Iron 6.1 mg 43%
  • Zinc 1.8 mg 18%
  • Copper 0.32 mg 32%
  • Manganese 2.2 mg 110%
  • Selenium 10 µg 18%
  • Iodine 44 µg 29%
  • Sodium 136 mg 6%

EU criteria for nutrition claims

Which of them 100 g of this food meets under Regulation (EC) 1924/2006.

  • High in fibre
  • High in manganese
  • High in vitamin B2
  • High in vitamin B6
  • High in folate
  • High in vitamin C
  • High in vitamin B5
  • High in vitamin B12
  • High in vitamin B3
  • High in vitamin B1
  • High in iron
  • High in calcium
  • High in phosphorus
  • High in copper
  • Source of iodine
  • Source of magnesium
  • Source of potassium
  • Source of vitamin E
  • Source of selenium
  • Source of zinc

Crunchy chocolate

Energy and macros

  • Energy 442 kcal 22%
  • Protein 8.6 g 17%
  • Fat 16.7 g 24%
  • Carbs available, without fibre 63.2 g 24%
  • Fibre 7.4 g
  • Salt 0.35 g 6%

Where the calories come from

  • Protein 8%
  • Fat 34%
  • Carbs 58%

Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.

Vitamins

  • Vitamin A 10.9 µg 1%
  • Vitamin D 0.125 µg 2%
  • Vitamin E 2.4 mg 20%
  • Vitamin K 0.4 µg <1%
  • Vitamin C 0.25 mg <1%
  • Vitamin B1 (thiamin) 0.44 mg 40%
  • Vitamin B2 (riboflavin) 0.08 mg 6%
  • Vitamin B3 (niacin) 2.3 mg 14%
  • Vitamin B5 (pantothenic acid) 0.58 mg 10%
  • Vitamin B6 0.11 mg 8%
  • Folate (B9) 31.4 µg 16%
  • Vitamin B12 no data
  • Choline no data

Minerals

  • Potassium 340 mg 17%
  • Calcium 31 mg 4%
  • Phosphorus 250 mg 36%
  • Magnesium 106 mg 28%
  • Iron 2.6 mg 19%
  • Zinc 1.5 mg 15%
  • Copper 0.37 mg 37%
  • Manganese 1.8 mg 90%
  • Selenium 10 µg 18%
  • Iodine 10 µg 7%
  • Sodium 142 mg 6%

EU criteria for nutrition claims

Which of them 100 g of this food meets under Regulation (EC) 1924/2006.

  • High in fibre
  • High in manganese
  • High in vitamin B1
  • High in copper
  • High in phosphorus
  • Source of magnesium
  • Source of vitamin E
  • Source of iron
  • Source of selenium
  • Source of potassium
  • Source of folate
  • Source of zinc

Bircher-style

Energy and macros

  • Energy 369 kcal 18%
  • Protein 9.5 g 19%
  • Fat 6.9 g 10%
  • Carbs available, without fibre 61.7 g 24%
  • Fibre 11 g
  • Salt 0.1 g 2%

Where the calories come from

  • Protein 10%
  • Fat 17%
  • Carbs 67%
  • Other 6%

Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.

Vitamins

  • Vitamin A no data
  • Vitamin D no data
  • Vitamin E no data
  • Vitamin K no data
  • Vitamin C no data
  • Vitamin B1 (thiamin) no data
  • Vitamin B2 (riboflavin) no data
  • Vitamin B3 (niacin) no data
  • Vitamin B5 (pantothenic acid) no data
  • Vitamin B6 no data
  • Folate (B9) no data
  • Vitamin B12 no data
  • Choline no data

Minerals

  • Potassium no data
  • Calcium no data
  • Phosphorus 240 mg 34%
  • Magnesium no data
  • Iron no data
  • Zinc no data
  • Copper no data
  • Manganese no data
  • Selenium no data
  • Iodine no data
  • Sodium 40 mg 2%

EU criteria for nutrition claims

Which of them 100 g of this food meets under Regulation (EC) 1924/2006.

  • High in fibre
  • Very low salt
  • High in phosphorus

Grains, legumes and flour

Among grains, legumes and flours

The category in the 17 Fit catalog: 157 foods. Compared per 100 g.

  • More calories than 82% of grains, legumes and flours.
  • More fibre than 72% of grains, legumes and flours.
  • More manganese than 86% of grains, legumes and flours.
  • More copper than 79% of grains, legumes and flours.
  • More phosphorus than 78% of grains, legumes and flours.

Similar in composition

The foods with the nearest calories and macros.

The whole table: Grains, legumes and flour

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Where these numbers come from

Calories and macros: 17 Fit’s reference values, the same as in the app.

Vitamins and minerals: 17 Fit’s recipes.

Carbs are given including fibre.

How we count