Muesli vs Oatmeal – What’s The Difference? Let’s Compare


Muesli and oatmeal are two popular breakfast foods sharing some similarities. Muesli contains oats causing many people to wonder how it’s different from oatmeal. Let’s answer, what’s the difference between muesli and oatmeal?

Muesli is a breakfast cereal containing oats, nuts, dried fruit and seeds while oatmeal is a breakfast cereal made from oats without the added ingredients contained in muesli. Muesli is typically consumed cold while oatmeal is served hot. Muesli contains more calories and sugar than oatmeal.

This article will include a comparison of their nutrients, tastes, textures, glycemic index, satiety index, prices and storage methods. In addition, I’ll examine their health benefits, and which one is better for weight loss.

Disclaimer: Some links in this article are affiliate links which means I may earn a small commission at no extra cost to you. As an Amazon associate I earn from qualifying purchases.

The Differences Between Muesli and Oatmeal

  • Muesli is typically consumed cold but can be consumed hot. Oatmeal is typically served hot but can be consumed cold.
  • Muesli contains oats, nuts, dried fruit and seeds from the food manufacturer. Oatmeal contains oats only from the manufacturer but other ingredients like fruit, nuts and seeds can be added by the consumer.
  • Muesli is typically served with milk and/or yogurt. Oatmeal is typically cooked and served in water and/or milk.
  • Some manufacturers add unhealthy ingredients to muesli liked added sugar or ingredients toasted in oil. Oats are manufactured and sold without any unhealthy added ingredients.

Muesli vs Oatmeal: Nutrient Comparison

Muesli and oatmeal have the same nutrients, just in different percentages. The differences between the two can affect which one you choose or how you choose to eat them.

For this article I’m comparing cold muesli and cooked oatmeal without added ingredients which is the most common.

The following table is a side-by-side comparison of the nutrients contained in a 100-gram serving of muesli and cooked oatmeal.

  Oatmeal (100 g)

Cooked

Muesli (100 g)

 

Calories 71 355
Protein 2.54 g 8.6 g
Carbohydrates 12.0 g 74.9 g
Fiber 1.7 g 7.7 g
Fat 1.52 g 5.4 g
Sugar 0.27 g 25.1 g
Vitamin A 0 IU 157 IU
Beta-carotene 0 mcg 12 mcg
Vitamin C 0 mg 0.3 mg
Vitamin B6 0.005 mg 3.64 mg 
Vitamin B9 (Folate) 6 mcg  727 mcg 
Vitamin B1 (Thiamin) 0.07 mg  0.68 mg 
Vitamin B2 (Riboflavin) 0.01 mg  0.76 mg 
Vitamin B3 (Niacin) 0.22 mg  9.1 mg 
Vitamin B5 (Pantothenic Acid) 0.31 mg  1.08 mg 
Magnesium 27 mg  67 mg
Phosphorous 77 mg  225 mg
Potassium 70 mg 324 mg
Iron 0.90 mg 8.19 mg
Copper 0.07 mg  0.32 mg 
Calcium 9 mg 36 mg
Zinc 1.00 mg  2.59 mg 

Nutrient Resources 1 2 3

Muesli and oatmeal contain the same types of nutrients. This causes many people to ask, which is more healthier muesli or oatmeal?

Oatmeal is healthier than muesli due to its fewer calories, carbohydrates, added sugars and total fat. Oatmeal has a better glycemic index score and satiety index than muesli. Oatmeal is better for weight control and is digested slower with fewer spikes in blood sugar.

Muesli is healthy also and the type without added sugar from syrups or containing fructose is the better option. The muesli containing sugar from the added fruit or honey is the kind of muesli you want to choose.

Muesli provides a high percentage of protein, carbs, B vitamins and minerals. Which one you choose may depend on your particular goal. One of those may be losing weight. Therefore, let’s answer, is muesli or oatmeal better for losing weight?

Oatmeal is better than muesli for losing weight due to its fewer calories, carbohydrates, total fat and sugars. Muesli contains 400% more calories than oatmeal per 100 gram serving. Oatmeal has a better satiety than muesli meaning people feel fuller after consuming it. These results in less calories consumed.

Which has more fiber oatmeal or muesli?

Muesli contains more fiber than cooked oatmeal. Muesli provides 7.7 grams of fiber per 100 grams while cooked oatmeal provides 1.7 grams.

What has more protein muesli or oatmeal?

Muesli contains more protein than cooked oatmeal per serving. Muesli provides 8.6 grams of protein per 100 gram serving while cooked oatmeal provides 2.5 grams.

Which is better for muscle gain, muesli or oatmeal?

Muesli is better for muscle gain than cooked oatmeal due to its higher percentage of protein, carbohydrates and calories. The extra calories and protein contained in muesli help to build and repair muscle. The extra carbohydrates help to provide energy while lifting weights.

Which has more carbohydrates muesli or oatmeal?

Muesli contains 74.9 grams of carbohydrates per 100 gram serving while cooked oatmeal contains 12.0 grams. If you’re on a low carb or Keto diet, oatmeal is the better choice.

Keto Bread Tip: Great News! Did you know, you don’t have to give up your favorite bread, pizza or sandwiches to follow a 100% Keto diet. Find out more in the KetoBreads website by clicking here, Keto Breads.

For more information on the glycemic and satiety indexes keep reading down further.

Find out how oatmeal compared to Cream of Wheat in my article, Cream of Wheat vs Oatmeal: What’s The Difference? We Compare.

muesli and oatmeal comparison

Muesli vs Oatmeal: Taste and Texture

It’s not always about the nutrients just discussed. Many times people choose one food over the other because of its taste or according to their mood.

Since there are some similarities between the two, like both containing oats, many people wonder and ask, is muesli tastier than oatmeal?

Muesli is tastier than oatmeal due to its ingredients like fruit, nuts or seeds. Muesli has a nuttier, sweeter flavor than blander and earthier oatmeal. Oatmeal’s texture is not smooth but can be creamy while muesli is harder and crunchier than oatmeal. Muesli is chewier than oatmeal which is more moist or wet.

Does muesli taste good?

Muesli tastes good and is a little sweet, fruity and nutty due to the honey, sugar, fruit and nuts added to its oats and flakes. Muesli’s taste may change depending on the ingredients added. Its dry and crunchy texture consists of small clusters.

Old-fashioned rolled oats have a chewier texture than the smoother instant oatmeal.

I polled some people in food groups, clients and my readers. I asked, do you prefer the taste of muesli or oatmeal for breakfast?

  • 51% said they preferred the taste of muesli.
  • 40% said they preferred the taste of oatmeal.
  • 9% said they had no preference.

Muesli is more versatile than oatmeal and is used for breakfast, lunch and snacks throughout the day or evening. Oatmeal is mainly used for breakfast.

Find out how oatmeal compared to brown rice in my article, Brown Rice vs Oatmeal: Which is Better? Let’s Compare.

How to Prepare Muesli Cold 

  • Add 1/4 cup of muesli to 1/2 cup of milk, yogurt or fruit juice.
  • Let it sit for 5-10 minutes and enjoy.
  • Makes one serving

How to Prepare Muesli Hot – Stovetop

  • In a small pot bring one cup of water to a boil.
  • Add 1/2 cup of muesli and reduce the heat to medium-low.
  • Simmer for about 7 minutes.
  • Remove from the heat, cover and let it stand for 2 minutes before serving.
  • Makes 2 servings.

How to Prepare Muesli Hot – Microwave

  • Add 1/4 muesli and 1/2 cup of milk or water into a large microwave safe bowl.
  • Microwave on high for 3 minutes, stopping once to stir.
  • Makes one serving.

How to Prepare Oatmeal – Stovetop

  • Bring the water or milk to a boil.
  • Stir in the oats.
  • Cook about 5 minutes over medium heat stirring occasionally.

How to Prepare Oatmeal – Microwave

  • Combine milk or water with the oats in a medium microwave-safe bowl.
  • Microwave on high for 2 1/2 to 3 minutes.
  • Stir before serving.

Since microwaves vary in power, the cooking time may need to be adjusted.

Find out if grits or oatmeal has the better satiety in my article, Grits vs Oatmeal: Which is Better? A Complete Comparison.

The Prices of Muesli and Oatmeal

It seems every time I pay at the supermarket the price is higher than the last time. In addition, it seems I have less groceries in my shopping cart.  

If you would like to spend less money at the supermarket, then the cost of food certainly matters. The price may sway your decision about which one to use in your meals more often. Therefore, which costs more, muesli or oatmeal?

Muesli costs more than oatmeal per serving. The average price for oatmeal is $0.18 per 40 gram serving. The average price for muesli is $0.27 per 35 gram serving. 

I decided to conduct a search of various different stores to compare the price of both. The typical supermarket doesn’t seem to offer store brand muesli as of yet.

I checked Shoprite supermarket for the prices of muesli and regular oatmeal:

  • Wholesome Pantry Organic old-fashioned regular 
    • $2.49 per 18 oz container (13 servings) equaling $0.19 per 40 g serving
  • Muesli (Bob’s Red Mill)
    • $4.79 per 18 oz package (15 servings) equaling $0.32 per 35 g serving

I then checked Walmart for muesli and regular oatmeal prices:

  • Quaker Old Fashioned Oats
    • $4.98 per 42 oz container (30 servings) equaling $0.17 per 40 g serving
  • Muesli (Bob’s Red Mill)
    • $6.98 per 40 oz package (32 servings) equaling $0.22 per 35 g serving

Check out Amazon for muesli and oatmeal products. Their prices are often more affordable with free shipping and there is a larger variety of brands than in the supermarket.

Find out how oatmeal compared to quinoa in my article, Quinoa vs Oatmeal: Which is Better? Let’s Compare.

Muesli and Oatmeal Glycemic Index

The glycemic index of food is important especially if blood sugar levels are a concern. Avoiding blood sugar spikes is an important part of consuming healthy food. This is true for diabetics or anyone worrying about their health.

The Glycemic Index (GI) is a scale measuring how fast a particular food raises the blood sugar in the blood 4. Blood sugar spikes can lead to health complications with the heart, nerves, kidneys and eyes 5

Foods on the GI scale are categorized as:

  • Low-GI foods: 55 or under
  • Medium-GI foods: 56-69
  • High-GI foods: 70 or over

How blood sugars levels are affected:

  • Foods with a glycemic index 70 or more cause a quicker spike in blood sugar levels.
  • Foods with a glycemic index 56 to 69 cause a moderate spike in blood sugar levels.
  • Foods with a glycemic index 55 or less cause a slow spike in blood sugar levels.

Having more knowledge of the glycemic index of food and how it raises blood sugar, many people ask, does muesli or oatmeal have a higher glycemic index?

Muesli has a slightly higher glycemic index than oatmeal. Regular oats have a GI of 55, and muesli has a GI of 66. Steel-cut oats have a low GI under 55. Instant oatmeal has a higher glycemic index of 79.

The more added high sugar ingredients muesli has, the more GI.

Steel-cut oats have a lower GI because they are the least processed. Rolled oats are a little higher because they’ve been partially cooked. Quick oats have been steamed and rolled into thinner pieces to cook quicker. This process increases their GI.

Find out which had more nutrients, oatmeal or granola in my article, Granola vs Oatmeal: What’s The Difference? Let’s Compare.

Muesli vs Oatmeal: Satiety Index

Satiety is a term used to explain the feeling of being full and the loss of appetite which occurs after eating food. The satiety index is a scale showing how full a person feels after eating a certain food. 

The satiety index was developed in 1995 from a study which tested 38 foods. The foods were ranked how they satisfied a person’s hunger. Foods scoring under 100 are considered less filling and foods scoring above 100 are considered more filling 6.

The table below shows the satiety scores of muesli, oatmeal and a few other foods.

Breakfast Food w/milk Satiety Index Score
Muesli 100%
Sustain 112%
Special K 116%
Cornflakes 118%
Honey smacks 132%
All-Bran 151%
Oatmeal w/milk 209%

Comparing the table above will help answer the question, does oatmeal keep you full longer than muesli?

Oatmeal will keep you full longer than muesli due to its higher satiety index of 209%. Muesli has a satiety score of 100%.

Of all the 38 total foods, oatmeal scored the fourth highest only beat by oranges, ling fish and boiled potatoes. Of the seven breakfast cereals with milk, oatmeal scored the best while muesli scored last.

High satiety food like oatmeal is likely to have a high satiety score for the following reasons:

  1. High in protein.
  2. High in fiber.
  3. High in volume (foods containing a lot of water or air).
  4. Low in energy density (foods low in calories for their weight).

Cooked oatmeal seems to fit into all four listed above.

  1. Oatmeal contains 7.9 grams of protein per 3/4 cup.
  2. Oatmeal provides 6.1 grams of fiber per 3/4 cup.
  3. Oatmeal weighs a good amount when prepared in relation to its calories.
  4. Oatmeal cooked is only 71 calories per 100 grams.

Muesli contains many calories for its light weight and doesn’t have as much water as oatmeal. These two factors make them less filling.

Check out the pros and cons of overnight oatmeal compared to regular oatmeal in my article, Overnight Oats vs Oatmeal: What’s The Difference? We Compare.

Muesli vs Oatmeal: Health Benefits

The nutrients contained in muesli and oatmeal are similar but are provided in different percentages. The following describes how each one of these nutrients may benefit health.

Calcium

  • Muesli contains 36 mg of calcium per 100 grams
  • Cooked oatmeal contains 9 mg of calcium per 100 grams

Calcium is important for the heart and blood pressure. Harvard Health reports calcium helps maintain blood pressure by helping in the controlling of the relaxing and tightening of blood vessels 7.

Calcium also helps the following:

  • Helps nerve function.
  • Maintain and build strong bones.
  • Help the muscles to function properly.

Fiber

  • Muesli contains 7.7 grams of fiber per 100 grams.
  • Cooked oatmeal contains 1.7 grams of fiber per 100 grams.

Both foods are high in soluble fiber, which is helpful for many reasons 8. What makes fiber soluble is it dissolves in water. 

Soluble fiber is known for the following:

  • Helps avoid constipation and have a more regular stool.
  • Help overall digestive health.
  • Decrease the risk of diabetes by managing the blood glucose levels.
  • Aids greatly in weight management because it allows you to feel full faster and eat less. 

Potassium

  • Muesli contains 324 mg of potassium per 100 grams
  • Cooked oatmeal contains 70 mg of potassium per 100 grams

Some medical experts recommend the potassium to sodium ratio of 4:1. Consuming too much sodium or not enough potassium throws off the delicate balance the kidneys need to remove the excess water 9.

Potassium helps the body get rid of excess sodium reducing fluid build-up. These help keep systolic and diastolic blood pressure lower 10.

According to Harvard Health, a number of studies have shown a connection between low potassium levels and high blood pressure 11. The more potassium, the more sodium your body will lose.

Find out the nutrient difference between instant and regular oatmeal in my article, Instant Oatmeal vs Oatmeal: What’s The Difference?

B Vitamins

Of the six B vitamins listed in the table above, muesli provides a higher percentage of all of them compared to cooked oatmeal.

B vitamins help support the following:

  • Energy levels.
  • Cardiovascular disease.
  • Digestion.
  • Nerve function.
  • Red blood cells.
  • Brain function.

A lack of B vitamins has been associated with oxidative stress and neural inflammation. In a study released in 2018 32 healthy adults were given B vitamin supplementation for six months. The results indicated preliminary evidence B vitamin supplementation reduced oxidative stress and inflammation 12.

a bowl of muesli with fruit and milk
A bowl of Muesli with fruit and nuts

Magnesium

  • Muesli contains 67 mg of magnesium per 100 grams
  • Cooked oatmeal contains 27 mg of magnesium per 100 grams

Magnesium helps keep blood pressure levels stable and balanced. Recent scientific research examined previous studies and concluded magnesium supplementation decreased systolic and diastolic blood pressure 13.

Magnesium helps control the following:

  • Blood sugar
  • Nerve function
  • Insomnia
  • Muscle
  • Blood pressure

In the heart and muscles, magnesium competes with calcium to help the muscles relax after contracting. When the body is low in magnesium, calcium can over stimulate the heart muscle’s cells causing a rapid or irregular heartbeat 14.

One reason many people supplement with magnesium in the evening is because it helps calm the whole body including blood vessels.

Is oatmeal better than eggs? Find out in my article here, Eggs vs Oatmeal – Which Is Better? Let’s Compare.

Phosphorus

  • Muesli contains 225 mg of phosphorus per 100 grams
  • Cooked oatmeal contains 77 mg of phosphorus per 100 grams

Phosphorus has been shown in scientific studies to help with the following:

  • Promote healthy nerve conduction.
  • Promote bone and teeth strength.
  • Muscle contraction.
  • Muscle recovery.
  • Help the kidneys remove waste.
  • Help the body manage and store energy.

Iron

  • Muesli contains 8.19 mg of iron per 100 grams
  • Cooked oatmeal contains 0.90 mg of iron per 100 grams

Much higher in iron than other grains, muesli and oatmeal is an excellent choice if you need getting your daily value of iron. Iron is essential in the creation of red blood cells and is a necessary part of any healthy diet. 

Iron is also vital for growth and development, as some hormones need iron to be appropriately balanced 15. 

Gluten-Free

Oats are naturally gluten-free and might be a great substitute to other gluten-heavy items of a similar taste. Even those who don’t have a completely gluten-free diet may benefit from cutting down on their gluten.

Sometimes oats made for oatmeal may come into contact with gluten products, or cross-contamination is possible with machinery or during storage.

Some muesli may contain ingredients not gluten-free. There are some manufacturers making gluten-free muesli. Always check the labels of your products.

Important: Although oats are gluten free, they may come in contact with gluten-containing grains in storage or during transportation. Most of the Quaker oat products have solved this issue and label those products gluten free. Always check the label of your oatmeal or muesli products to determine if its gluten free.

Additional Article Resources  16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36

Read Next – More Oatmeal vs Food Articles!

Steel Cut Oatmeal vs Oatmeal: Which Is Better? Let’s Compare

Oatmeal vs Rice: Which Is More Healthy? (We Find Out)

 

Article Resources: Foods For Anti-Aging follows strict guidelines to ensure our content is the highest journalistic standard. It's our mission to provide the reader with accurate, honest and unbiased guidance. Our content relies on medical associations, research institutions, government agencies and study resources. Learn more by reading our editorial policy.
  1. USDA: Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt[]
  2. USDA: Cereal, muesli[]
  3. Nutrition Value: Cereal, muesli[]
  4. Harvard Health Publishing: Glycemic index for 60+ foods[]
  5. National Institute of Diabetes and Digestive and Kidney Diseases: Know Your Blood Sugar Numbers: Use Them to Manage Your Diabetes[]
  6. National Center for Biotechnology Information: A satiety index of common foods[]
  7. Harvard Health: Key minerals to help control blood pressure[]
  8. National Center for Biotechnology Information: Mechanisms linking dietary fiber, gut microbiota and colon cancer prevention[]
  9. National Center for Biotechnology Information: The Effect of the Sodium to Potassium Ratio on Hypertension Prevalence: A Propensity Score Matching Approach[]
  10. American Heart Association: How Potassium Can Help Control High Blood Pressure[]
  11. Harvard Health: Potassium lowers blood pressure[]
  12. National Center for Biotechnology Information: The Effect of a High-Dose Vitamin B Multivitamin Supplement on the Relationship between Brain Metabolism and Blood Biomarkers of Oxidative Stress: A Randomized Control Trial[]
  13. National Center for Biotechnology Information: Effect of magnesium supplementation on blood pressure: a meta-analysis[]
  14. National Institutes of Health: Magnesium[]
  15. National Institutes of Health: Iron[]
  16. Bob’s Red Mill: What Is Muesli?[]
  17. Bob’s Red Mill: Are Muesli and Oats the Same Thing?[]
  18. Bob’s Red Mill: Old Country Style Muesli[]
  19. Wikipedia: Muesli[]
  20. National Center for Biotechnology Information: Muesli with 4 g oat beta-glucans lowers glucose and insulin responses after a bread meal in healthy subjects[]
  21. National Center for Biotechnology Information: Comprehensive Nutrition Review of Grain-Based Muesli Bars in Australia: An Audit of Supermarket Products[]
  22. University of Nebraska-Lincoln: Fruit Muesli[]
  23. Michigan State University: Steel cut oats are a nutrient rich way to start your day[]
  24. Bob’s Red Mill: What Are the Benefits of Steel Cut Oats?[]
  25. Colorado State University: Nutrition News – What’s the deal with steel-cut oats?[]
  26. UMass Chan Medical School: Why Steel Cut Oats?[]
  27. Wikipedia: Steel-cut oats[]
  28. Quaker: How to Prepare Quaker Oats[]
  29. Quaker: How does Quaker make Gluten Free Oats?[]
  30. Harvard T.H. Chan: Oats[]
  31. National Center for Biotechnology Information: Instant Oatmeal Increases Satiety and Reduces Energy Intake Compared to a Ready-to-Eat Oat-Based Breakfast Cereal: A Randomized Crossover Trial[]
  32. National Center for Biotechnology Information: Celiac disease, wheat allergy, and gluten sensitivity: when gluten free is not a fad[]
  33. National Center for Biotechnology Information: Oatmeal-Containing Breakfast is Associated with Better Diet Quality and Higher Intake of Key Food Groups and Nutrients Compared to Other Breakfasts in Children[]
  34. Oldways Whole Grains Council: Whole Grains A to Z[]
  35. University of Nebraska-Lincoln: Oatmeal – Whole Grain Goodness[]
  36. Iowa State University: Nutrition Education: Oatmeal[]

Kevin Garce

Kevin Garce is a Certified Health Coach who encourages people by informing them on nutrition and food topics important to them. His years of research and knowledge inspire people to achieve their goals. Read more here About Me

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