Crunchy or crispy muesli-type cereals combine rolled oats with nuts, seeds, dried fruit, and often added sugars or oils to create a toasted, granola-like texture. They provide beta-glucan fibre from oats, useful fat from nuts and seeds, and iron from fortification, but can be calorie-dense and high in sugar — so reading the label is important.
Weigh a portion (typically 40-45g) — crunchy muesli is calorie-dense and easy to over-serve. Pair with lower-fat milk, plant milk, or yoghurt to moderate energy intake.
Where Breakfast cereal, crunchy/crispy muesli type cereal, with nuts, unfortified Stands Out
Macronutrients per 100g
Vitamins & Minerals
| Nutrient | Per 100g | % Daily Value* | Level |
|---|---|---|---|
| Potassium | 290 mg | 15% | |
| Phosphorus | 245 mg | 35% | |
| Chloride | 240 mg | 30% | |
| Magnesium | 83.0 mg | 22% | |
| Calcium | 46.0 mg | 6% | |
| Folate | 21.0 µg | 11% | |
| Selenium | 19.0 µg | 35% | |
| Vitamin E (alpha-TE) | 3.26 mg | 27% | |
| Niacin equivalents (NE) | 3.00 mg | 19% | |
| Manganese | 2.26 mg | 113% | |
| Zinc | 1.80 mg | 18% | |
| Niacin (B3) | 1.00 mg | 6% | |
| Pantothenic Acid (B5) | 0.800 mg | 13% | |
| Copper | 0.340 mg | 34% | |
| Vitamin B6 | 0.270 mg | 19% | |
| Thiamin (B1) | 0.160 mg | 15% | |
| Riboflavin (B2) | 0.070 mg | 5% | |
| Vitamin C | 0.000 mg | 0% | |
| Vitamin B12 | 0.000 µg | 0% | |
| Vitamin D | 0.000 µg | 0% | |
| Vitamin A (RE) | 0.000 µg | 0% | |
| Iodine | 3.00 µg | 2% | |
| Monounsaturated fat | 10.6 g | — | |
| Polyunsaturated fat (PUFA) | 4.22 g | — | |
| Trans fat | 0.010 g | — | |
| Sucrose | 20.2 g | — | |
| Fructose | 1.60 g | — | |
| Glucose (dextrose) | 1.40 g | — | |
| Maltose | 0.000 g | — | |
| Biotin (Vitamin B7) | 9.50 µg | 19% | |
| Retinol (vitamin A) | 0.000 µg | 0% | |
| Omega-6 (Linoleic acid) | 3.90 g | — | |
| Omega-3 (Alpha-linolenic acid) | 0.310 g | — | |
| Omega-6 (GLA) | 0.010 g | — |
* % Daily Value is the proportion of an adult
EU Nutrient Reference Value (NRV) supplied by 100g of this food.
NRVs are the labelling standard — the same basis as the “%RI” figures printed on
food packaging — so these percentages are directly comparable with a shop label.
They are a single adult figure and do not vary by age or sex, which is why they
sometimes differ from UK dietary reference values: the NRV for vitamin C is 80mg
where the UK RNI is 40mg. When Nutriofia assesses your own intake in the
reports and trackers, it uses the age- and sex-specific UK values instead.
Fibre is shown without a percentage. Our fibre values use the UK
Englyst NSP method, while the published 30g daily goal is an AOAC figure — the two
are measured differently and a single percentage would mislead.
How we source and normalise our data →