Fruit and seed flake muesli: calories and nutrition facts

Fruit and seed flake muesli has 378 kcal per 100 g. One serving, 1 Bowl (45 g), has 170 kcal.

Calories: 378 kcal
Protein: 9.5 g
Carbohydrates: 68.9 g
Fat: 5.3 g

Per 100 g

Fruit and seed flake muesli: how many calories?

Fruit and seed flake muesli has 378 kcal per 100 g, with 9.5 g protein, 68.9 g carbs and 5.3 g fat. A 45 g serving (1 Bowl) has 170 kcal. That is close to the average for Sweets (390 kcal per 100 g). Most of its calories come from carbohydrates.

Where the calories come from

Protein11%
Carbohydrates76%
Fat13%

Calculate a portion

Amountg

Calories: 170 kcal
Protein: 4.3 g
Carbohydrates: 31 g
Fat: 2.4 g

Nutrition facts

Nutrient	Per 100 g	Per serving (45 g)
Calories	378 kcal	170 kcal
Fat	5.3 g	2.4 g
of which saturated fat	1 g	0.4 g
Carbohydrates	68.9 g	31 g
of which sugars	20.3 g	9.1 g
Fiber	7.4 g	3.3 g
Protein	9.5 g	4.3 g
Sodium	129 mg	58 mg
Water	6.5 g	2.9 g
Vitamin C	2 mg	0.9 mg
Calcium	54 mg	24 mg
Iron	3 mg	1.4 mg
Potassium	459 mg	207 mg
Magnesium	87 mg	39 mg

Source: Ciqual food composition table (ANSES, France). Data updated on 2 September 2026.

Share of reference intakes

Per 100 g, compared with an adult's reference intakes (2,000 kcal a day, Regulation (EU) No 1169/2011).

Nutrient	Of reference intake
Calories(378 kcal)	19%
Fat(5.3 g)	8%
of which saturated fat(1 g)	5%
Carbohydrates(68.9 g)	27%
of which sugars(20.3 g)	23%
Protein(9.5 g)	19%
Salt(0.32 g)	5%

What the EU thresholds say

Nutrition claim thresholds from Regulation (EC) No 1924/2006, per 100 g.

High fibre (at least 6 g)

Fruit and seed flake muesli: frequently asked questions

Fruit and seed flake muesli: how many calories per serving?

A 45 g serving (1 Bowl) has 170 kcal.

Fruit and seed flake muesli: how much protein?

Fruit and seed flake muesli contains 9.5 g of protein per 100 g, 19% of the 50 g reference intake.

Fruit and seed flake muesli: how much fibre?

Fruit and seed flake muesli provides 7.4 g of fibre per 100 g, 30% of the 25 g a day recommended by EFSA.

Fruit and seed flake muesli: how much makes 100 kcal?

100 kcal is about 26 g of this food.

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