Ideal Breakfast - Muesli or Oatmeal - Which Has Better Nutritional Properties

Muesli is one of the most confusing breakfast foods. While some muesli brands may be considered healthy, the vast majority are not.

To know whether to choose between muesli or oatmeal, the first thing to do is check the ingredient list. Oatmeal is always a better choice if the muesli is high in sugar.

This article analyzes the nutritional properties between muesli and oatmeal and the foods to choose to make an ideal and healthy breakfast.

Muesli Or Oatmeal: Which Is Better For Breakfast?

As healthy as muesli may seem, most industrial brands tend to have as main ingredients: sugar, honey, and other simple carbohydrates.

Excess sugar can cause all sorts of health problems. Research has shown that it spikes your insulin levels; this increases the feeling of hunger and can lead to overeating. (4,5,6)

Even the WHO has declared that excess sugar is one of the leading causes of overweight and obesity globally. (4)

As a general rule, homemade oatmeal will always be better than muesli. However, some types of sugar-free muesli can make an ideal breakfast; it all depends on its composition.

Nutritional value of muesli vs. oatmeal

Generalizing the nutritional value of muesli and oatmeal is not entirely correct. In the different oatmeal brands, the nutrients are maintained; however, in muesli, these can vary substantially.

However, most muesli brands indeed have higher sugar content; this is the main reason why oatmeal is considered better.

Here is a detailed comparison between the nutritional properties of industrial muesli with traditional oats – The data was obtained from the USDA food database.

Energy375 Kcal392 Kcal
Protein12.5 g9,6 g
Total fat7.5 g7.9
Carbohydrates68 g63
Vegetable fiber10 g7.1
Total sugars3 g31
Football070 mg
Iron3.6 mg3.2 mg
Magnesium100 mg42 mg
Match375 mg300 mg
Sodium0 mg200 mg

Comparative table between muesli and oatmeal


How to prepare an ideal breakfast? – Food list

Below is a list of foods to prepare an ideal breakfast:

  1. Avena

Oatmeal is an excellent source of carbohydrates to start the day. This food releases its energy slowly and gradually. Another benefit of oats is its particular type of fiber, beta-glucan, a compound with antioxidant properties. Oatmeal is an ideal ingredient for breakfast.

  1. Muesli or Granola

Granola can be a substitute for oatmeal if you don’t have enough time to cook it. When buying granola, carefully read the nutritional information on the package. Avoid granola, which contains sugar as the main ingredient, and low content of honey and exotic dried fruits (pineapple, mango, kiwi, among others) are usually sources of simple carbohydrates.

  1. Described dairy products

Suppose it is not one of those people with lactose intolerance. The consumption of fresh cheeses (spreadable cheese, white cheese, lean cheese) is an excellent option for an ideal breakfast. Skim dairy products are an excellent source of protein with a high percentage of assimilation by the body, just as yogurts tend to have a high content of probiotics, a type of molecule with potential benefits for the digestive system.

  1. Eggs

Egg protein ( albumin ) is one of the few proteins of high biological value. In addition, this food supplies 3% of the recommended daily dose of calcium, 4% of zinc, and 5% of the iron dose. This makes eggs one of the favorite foods in an ideal breakfast.

  1. Nuts

The nuts provide healthy fats and vitamins, minerals, and proteins. They are considered foods with vegetable fiber. This property is ideal for preventing constipation with breakfast.

  1. Avocado

The avocado is considered a superfood because of its high nutritional value. One of the benefits of avocado is its unique vitamin and mineral content. Substituting the butter for the avocado is an excellent idea for an ideal breakfast.

  1. Banana

To affirm that the banana is fattening is a mistake. This food is one of the best ingredients for breakfast. The combination of muesli, oatmeal, and bananas is one of the classics of an ideal breakfast.

  1. Coconut oil

One of the properties of coconut oil is its excellent lipid profile and a notable difference in taste compared to other oils. In an ideal breakfast, coconut oil can be used to make flourless oatmeal pancakes with various flavor combinations.

  1. Cinnamon

Cinnamon can dampen the effect of insulin in body tissues (2). Cinnamon combined with oatmeal is an excellent choice in an ideal breakfast; in particular, it is the best selection in a diet for type 2 diabetics.

  1. Cherries and blueberries

Last on the list of excellent breakfast foods are cherries and blueberries. These fruits contain high polyphenols content and are considered foods rich in vitamin C . Both compounds have anti-inflammatory and antioxidant properties. (1)

Are breakfast cereals good?

Most brands of breakfast cereals contain added sugar and other refined carbohydrates. Colorful packaging and healthy food disclosures can be misleading.

If you or your child eat cereal for breakfast, read the ingredient list. The best grains are those low in sugar and rich in fiber and vitamins, and minerals.

An ideal breakfast cannot be made up of just breakfast cereals, muesli, or just oatmeal; instead, they must be combined with other foods such as fruits, yogurts, eggs, or other foods rich in protein.


  • The second option is usually the healthiest when in doubt about choosing between muesli or oatmeal. This is because muesli can have up to 10 times more sugar than oatmeal.
  • An ideal breakfast option is an oatmeal with a tablespoon of coconut oil, cinnamon, and half a banana. If you want, you can add blueberries, cherries, and nuts.
  • Oatmeal is a better option if you can’t find whole-grain sugar-free muesli.

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