Muesli and granola sit side by side in the cereal aisle, looking nearly identical. Both feature oats, nuts, seeds, and dried fruit. Both promise a healthy breakfast. So what’s the actual difference?
It comes down to one thing: granola is baked with sweeteners, muesli isn’t.
That single distinction affects calories, sugar content, and how you eat them. Here’s everything you need to know.
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Available on the App StoreWhat they have in common
Both muesli and granola are oat-based cereals originally developed as health foods. Their base ingredients overlap significantly:
- Rolled oats
- Nuts (almonds, walnuts, hazelnuts)
- Dried fruit (raisins, cranberries, apricots, dates)
- Seeds (chia, flax, sunflower, pumpkin)
Some versions include additional grains like barley, quinoa, or millet. Both are easy to customize with extra ingredients.
The differences lie in preparation and how they’re served.
What is muesli?
Muesli was created by Swiss physician Maximilian Bircher-Benner in the early 1900s. It remains a breakfast staple across Europe.
The key distinction: muesli is raw and unbaked. The oats, nuts, seeds, and dried fruit are simply mixed together—no added oils, no sweeteners, no oven time.
Traditional preparation involves soaking muesli overnight in milk, juice, or yogurt. This softens the raw oats (similar to overnight oats). You can also eat it straight from the bag with milk, or cook it into porridge.
What is granola?
Granola originated in the United States, created by physician James Caleb Jackson in the 1860s. It’s now a classic American breakfast and snack food.
The defining feature: granola is baked. Oats, nuts, and dried fruit are mixed with oil and sweeteners—typically honey, maple syrup, or cane sugar—then baked until golden and crunchy.
This creates those distinctive clusters. Granola is usually eaten cold: straight from the bag as a snack, with milk, or sprinkled over yogurt or smoothie bowls.
Nutrition comparison
The base ingredients are similar, but the baking process changes the numbers. Here’s how 1/2 cup of each compares:
| Nutrient | Muesli (43g) | Granola (56g) |
|---|---|---|
| Calories | 151 | 212 |
| Carbs | 32g | 44g |
| Sugar | 11g | 15.5g |
| Fiber | 4g | 4g |
| Protein | 3.6g | 5g |
| Fat | 2.3g | 2.8g |
Granola has roughly 40% more calories per serving. The sugar difference is about 4-5 grams—roughly one teaspoon—due to added sweeteners like honey or maple syrup.
A few things to keep in mind:
Serving sizes vary. Granola is often used as a topping (1/4–1/2 cup), while muesli is typically a full bowl (1/2–3/4 cup). A smaller granola portion may end up comparable to a larger muesli serving.
Dried fruit adds sugar. Even unsweetened muesli contains sugar from raisins, dates, or cranberries. Both cereals should be eaten in moderation if you’re watching sugar intake.
Fat content varies by brand. Some granolas are made with significant amounts of oil or coconut, pushing fat content much higher than basic muesli.
Is muesli or granola healthier?
Both have genuine nutritional benefits—and some drawbacks worth knowing about.
The benefits
Beta-glucan fiber. Oats are one of the best sources of beta-glucan, a soluble fiber that forms a gel-like substance in your digestive tract. A 2023 meta-analysis of randomized controlled trials found that both whole oats and isolated beta-glucan significantly reduced total cholesterol and LDL (“bad”) cholesterol levels.1
Beta-glucan may also help lower blood sugar responses after meals, though research on this effect is more variable.
Healthy fats. The nuts and seeds in both cereals provide monounsaturated and polyunsaturated fatty acids, which support heart health.
The drawbacks
Sugar content. Granola’s added sweeteners are the obvious concern. But even “unsweetened” muesli contains sugar from dried fruit. Excess sugar intake is linked to weight gain, type 2 diabetes, and heart disease—regardless of whether it comes from honey or raisins.
Suggested read: Is Eating Raw Oats Healthy? Nutrition, Benefits & Uses
Phytic acid in raw oats. Muesli contains raw oats, which are high in phytic acid—a compound that binds to minerals like iron and zinc, reducing their absorption. Research shows that phytic acid can decrease iron absorption from oats by up to 8-fold.2
The traditional way of preparing muesli—soaking overnight in milk, juice, or yogurt—helps break down phytic acid and improves mineral availability. If you eat muesli, soaking is worth the extra step.
Which one should you choose?
Neither is inherently “better”—it depends on what you’re looking for.
Choose muesli if:
- You want fewer calories per serving
- You prefer less processed foods
- You’re willing to soak it overnight for better nutrient absorption
Choose granola if:
- You want that crunchy texture
- You’re using it as a topping rather than a full bowl
- You don’t mind some added sweetness
Either way, read the ingredients. Some mueslis sneak in added sugar. Some granolas are drowning in honey and oil. Look for options where nuts, oats, and seeds are the primary ingredients—not sweeteners.
Suggested read: The 12 Best Healthy Breakfast Foods to Eat in the Morning
Making your own is always an option. Homemade muesli is as simple as mixing oats, nuts, seeds, and a small amount of dried fruit. Homemade granola lets you control exactly how much sweetener goes in.
Bottom line
Muesli and granola share the same core ingredients—oats, nuts, seeds, and dried fruit—but differ in one key way: granola is baked with sweeteners, muesli isn’t.
This makes granola crunchier and tastier for many people, but also higher in calories and sugar. Muesli is the lighter option nutritionally, though raw oats should be soaked to reduce phytic acid and improve mineral absorption.
Both provide beneficial beta-glucan fiber from oats, along with healthy fats from nuts and seeds. Both can fit into a balanced diet when consumed in reasonable portions.
Check the labels. Watch the serving sizes. And if you’re serious about cutting sugar, consider making your own.
de Morais Junior AC, Schincaglia RM, Viana RB, Armet AM, Prado CM, Walter J, Mota JF. The separate effects of whole oats and isolated beta-glucan on lipid profile: A systematic review and meta-analysis of randomized controlled trials. Clin Nutr ESPEN. 2023;53:224-237. PubMed ↩︎
Brouns F. Phytic Acid and Whole Grains for Health Controversy. Nutrients. 2021;14(1):25. PubMed ↩︎
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