Top 10 Muesli Cereals Guide
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Treating 400kJ/95Cal of muesli as 1 Starch Exchange is the simplest way to count
muesli on your plan. But mueslis contain a mix of oats, seeds, nuts and dried fruit. To
see just how nutrient-rich they can be and to check for added sugars as Extras, here
are my top 10 choices (highest Cals first) with all Exchanges. 50g = around ½ Cup
1. Macro Gluten Free – Nutty Deluxe (1000kJ / 239Cal)
Why eat? For nut lovers - 30% nuts (equivalent to 15g per 50g serve)
with pumpkin and sunflower seeds providing 2.25 Healthy oils
exchanges – a great way to get some nuts.
MJ Exchanges: 50g serve = 2.25 Healthy Oils, 1 Starch, 0.5 Extras
2. Food for Health – Fibre Cleanse Muesli (860kJ / 206Cal) Why eat? Highest in fibre - 16% (8g per 50g) which will help keep you
regular. It has linseed and almonds – a good source of healthy oils.
MJ Exchanges: 50g serve = 1.5 Healthy Oils, 1.25 Starch,
0.25 Extras
3. Sun Sol – Muesli Breakfast Plus (830kJ / 199Cal) Why eat? For fruit lovers - 66% fruit, 19% nuts, 12% seeds and 3%
coconut. There is 1 Fruit Exchange in every 50g serve.
MJ Exchanges: 50g serve = 1 Fruit, 1.25 Healthy Oils, 0.5 Starch
0.25 Extras
4. Sun Sol – Fruity Muesli (775kJ / 185Cal) Why eat? Also for lovers of fruit, with 50% dried fruit, 45% rolled oats,
3% seeds providing a good mix.
MJ Exchanges: 50g serve = 1 Fruit, 1 Starch, 0.25 Extras
5. Woolworths Select – Apricot, Date & Almond (770kJ / 184Cal)
Why eat? 25% dried fruit, 4.5% almonds and provides a generous
8.5g of fibre per 50g serve. This can help you get your daily fibre
needs to keep you regular.
MJ Exchanges: 50g serve = 0.25 Fruit, 0.75 Healthy Oils, 1 Starch,
0.25 Extras
6th Nov 2013
Top 10 Muesli Cereals Guide
6. Macro Organic – Fruity Muesli (765kJ / 183Cal) Why eat? 58% organic rolled oats, 26% organic dried fruit with no
added sugar and minimal saturated fat.
MJ Exchanges: 50g serve = 0.5 Fruit, 1 Healthy Oils, 1 Starch
7. Woolworths Select – Low Fat Muesli (735kJ / 176Cal)
Why eat? 71% wholegrain cereals, 27% dried fruit and only 1.4g total
fat per 50g serve, so a good lower calorie option.
MJ Exchanges: 50g serve = 0.5 Fruit, 0.25 Healthy Oils,
1 Starch
8. Morning Sun – Fruit Muesli 97% Fat Free (715kJ / 171Cal) Why eat? 25% fruit and very low in fat (0.9g total fat per 50g serve).
Great fibre with 5.4g fibre per serve.
MJ Exchanges: 50g serve = 0.5 Fruit, 0.25 Healthy Oils, 1.25
Starch
9. Coles – Low Fat Muesli (710kJ / 170Cal) Why eat? 13% fibre (6.4g per 50g serve) giving you a fibre boost
which is especially useful if you are on a low energy nutrition plan.
MJ Exchanges: 50g serve = 0.5 Fruit, 0.25 Healthy Oils, 1
Starch, 0.25 Extras
10. Food for Health – Gluten Free Muesli (627J / 150Cal) Why eat? A lower-energy muesli that is suitable for those with gluten
intolerances because it contains puffed rice, rice bran, roasted
buckwheat and amaranth, which are all gluten free.
MJ Exchanges: 50g serve = 0.25 Fruit, 0.5 Healthy Oils, 1 Starch,
0.25 Extras
6th Nov 2013
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