Every 100 kcal of muesli brings 3.2 g of protein. On that measure it ranks 61st of the 111 grains in this database and 610th of all 796 foods on the site. Measured by weight instead, its 11.2 g per 100 g ranks 24th in its group.
Around 13% of the calories in muesli come from protein, so it is more of an energy food than a protein food. It contributes to a day's protein total, but the bulk of what it delivers is energy rather than amino acids - treat it as a contributor alongside a denser source, not as the protein in a meal.
Weight for weight, muesli has 3.4 g of protein for each gram of fat (11.2 g against 3.3 g per 100 g).
Set against naan, another grain entry in the database, a serving carries about 0.5 g more protein (naan has 8.7 g per 1 piece).
It is an incomplete protein on its own; pairing it with other plant foods across the day covers the full range of essential amino acids. The serving quoted here is measured by volume at 82.1 g, and it covers about 18% of the 50 g FDA Daily Value for protein.
Untoasted oats mixed with dried fruit and nuts.
Serving sizes
Protein in common portions of muesli
Protein and calories in Muesli for 100 g, the site serving and USDA household portions.
Portion
Weight
Protein
Calories
100 g
100 g
11.2 g
352 kcal
1 cup (serving used here)
82.1 g
9.2 g
289 kcal
0.67 cup (1 NLEA serving)
55 g
6.2 g
194 kcal
Portion weights are the household measures listed on the USDA record; protein and calories scale from the per-100 g figures.
SampleWhat goal trends look like after a week
109 g
Average per logged day
4 of 7
Days goal met
71%
Complete-protein share
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Sample figures for one made-up week against a 110 g goal, not your data. Red bars met the goal. Your own log fills this in with Premium.
Related
Other grains by protein per calorie
Swap for more protein per calorie
Rye bread - 3.3 g per 100 kcal, 2.7 g per 1 regular slice
Egg noodles - 3.3 g per 100 kcal, 7.3 g per 1 cup cooked
11.2 g. The 1 cup serving used on this page weighs 82.1 g and so carries 9.2 g.
How much protein do you get per 100 calories of muesli?
3.2 g. That figure divides its 11.2 g of protein per 100 g by its 352 kcal per 100 g, so it does not depend on serving size.
Is the protein in muesli complete?
No. On its own, the protein in muesli is short of at least one essential amino acid; other protein sources across the day fill the gap.
What share of the protein Daily Value is one serving of muesli?
About 18%. One 1 cup serving has 9.2 g, and the FDA Daily Value for protein is 50 g.
Figures from USDA FoodData Central record #169075 (Cereals ready-to-eat, ALPEN), SR Legacy data. USDA data is in the public domain. Values are the published reference figures for that record, not lab measurements for a specific brand or batch.