Both muesli and granola are oat-based breakfast cereals, but which is the healthier choice? Here is a breakdown of the ingredients, preparation methods, and nutritional values of muesli vs. granola so you can make an informed choice.

What’s the difference between muesli and granola?

Both muesli and granola are oat-based cereals; however, they differ in their ingredients, preparation method, and texture.

Muesli is a raw, uncooked breakfast cereal made from rolled oats, nuts, seeds, and dried fruits. It is a popular Swiss breakfast that is typically soaked in milk and/or yogurt and served cold.

There are many styles of muesli, including the popular Bircher muesli, which was invented around 1900 by Swiss doctor Maximilian Bircher-Benner ⁽¹⁾. Bircher muesli is said to be the original overnight oats, and is made by soaking muesli with sweetened condensed milk, freshly grated apple, and lemon juice.

Granola is a toasted breakfast cereal made from rolled oats, nuts, seeds, dried fruits, sugar, and/or oil.

Granola is said to have been introduced in America in 1863 by Dr. James Caleb Jackson, with the original recipe consisting of baked graham flour ⁽²⁾. While the first version was not an immediate success, soon afterwards, Dr. John Harvey Kellogg made a mixture of wheat flour, oatmeal, and cornmeal. Abeit it wasn’t until the late 1960s that Layton Gentry created a modern version of granola and turned it into a mass-market item in the cereal aisle.

Ingredients in Muesli vs. Granola

Given that both muesli and granola are recipes, their ingredients can vary widely from one version or brand to the next. While they generally contain rolled oats, nuts, seeds, and dried fruits, the exact types and additional ingredients differ, which influences their nutritional value.

For instance, some versions of muesli and granola contain high-protein nuts, such as almonds, while some contain higher-fat nuts, such as pecans. Other versions may contain high-protein seeds, such as pumpkin seeds, while some contain high-fat seeds, such as flax seeds and pumpkin seeds.

Additionally, some versions of granola are sweetened with white sugar, while others use natural sweeteners, such as honey or maple syrup. Moreover, both muesli and granola can include other grains (such as barley flakes, puffed rice, or quinoa), additional spices, dried fruits, such as raisins or dried cranberries, or even dark chocolate chips.

Here are the ingredients in the most popular muesli brands in the US ^{(3, 4, 5)}:

• Bob’s Red Mill® Country Style Muesli: Whole Grain Wheat, Dates, Sunflower Seeds, Raisins (Raisins, Sunflower Oil), Whole Grain Rye, Barley, Whole Grain Oats, Whole Grain Triticale (Wheat), Almonds, Flaxseed, and Walnuts.
• Alpen® Original Muesli: Whole Grain Oats, Whole Grain Wheat, Raisins (Coated with Expeller Pressed Sunflower Oil), Brown Cane Sugar, Almonds, Hazelnuts.
• Familia® Swiss Muesli: Whole Grain Oat Flakes, Apple Flakes [Whole Grain Flour (Wheat, Rye, Barley), Sugar, Apples], Whole Grain Wheat Flakes, Raw Sugar, Raisins (Sunflower Oil), Gianduja (Sugar, Hazelnuts), Roasted Almonds.

Here are the ingredients in the most popular granola brands in the US ^{(6, 7, 8)}:

• Nature Valley® Oats & Honey Crunchy Granola: Whole Grain Oats, Sugar, Canola and/or Sunflower Oil, Rice Flour, Honey, Brown Sugar Syrup, Salt, Baking Soda, Soy Lecithin, Natural Flavor.
• Nature’s Path® Dark Chocolate & Red Berries Granola: Whole Grain Rolled Oats, Cane Sugar, Sunflower and/or Soy Oil, Fair Trade Dark Chocolate Chunks (Cane Sugar, Unsweetened Chocolate, Cocoa Butter, Vanilla Extract), Dried Coconut, Fair Trade Cocoa Powder, Freeze-Dried Strawberries, Freeze-Dried Raspberries, Rice Starch, Sea Salt, Chocolate Flavor, Tocopherols.
• Purely Elizabeth® Ancient Grain Granola: Oats, Coconut Sugar, Coconut Oil, Sunflower Seeds, Puffed Amaranth, Quinoa Flakes, Chia Seeds, Cinnamon, Sea Salt.

Muesli vs. Granola: Nutrition Comparison

Here is a comparison of the nutritional value of a 1/2-cup (55-gram) serving of muesli and granola ^{(9, 10)}.

Calories

Granola typically contains more calories than muesli. A 1/2 cup serving of muesli contains 194 calories, while a 1/2 cup serving of granola contains 231 calories.

The higher calorie content of granola is due to the added sweeteners and oil required for binding and baking.

Protein

Muesli and granola contain similar amounts of protein. A 1/2 cup serving of muesli contains 6.2 grams of protein, while a 1/2 cup serving of granola contains 5.4 grams of protein.

The protein content of muesli and granola is provided by the nuts, seeds, and whole grains.

Fat

Granola typically contains more fat than muesli. A 1/2 cup serving of muesli contains 1.8 grams of fat, while a 1/2 cup serving of granola contains 7.2 grams of fat.

Both muesli and granola contain healthy fats from nuts and seeds; however, the higher fat content of granola is due to the added oil.

Carbohydrates

Muesli and granola contain similar amounts of carbohydrates. A 1/2 cup serving of muesli contains 41.6 grams of carbohydrates, while a 1/2 cup serving of granola contains 37.0 grams of carbohydrates.

The carbohydrates in muesli and granola are mostly from the whole grains and dried fruit, and added sweeteners in the case of granola.

Fiber

Muesli typically contains slightly more dietary fiber than granola. A 1/2 cup serving of muesli contains 5.0 grams of fiber, while a 1/2 cup serving of granola contains 4.1 grams of fiber.

The higher fiber content of muesli is generally due to the fact that it is a mixture of unprocessed whole ingredients.

Sugar

Granola typically contains more sugar than muesli. A 1/2 cup serving of muesli contains 11.0 grams of fat, while a 1/2 cup serving of granola contains 12.2 grams of fat.

While both granola and muesli typically contain dried fruits, which naturally contain sugar, the high sugar content of granola is largely due to the added sugar from sweeteners.

Other Factors to Consider

Here are some other factors to consider in the muesli vs. granola debate.

Allergies

Neither muesli nor granola is inherently gluten-free. While oats are a gluten-free grain, they are prone to cross-contamination during production, and some versions contain gluten-containing grains ⁽¹¹⁾. For individuals with celiac disease or gluten intolerance, it is best to opt for certified gluten-free muesli and granola.

Digestion

Both granola and muesli are good sources of fiber, which supports digestive health; however, because muesli is uncooked, the raw oats, which contain antinutrients, can be difficult for some individuals to digest if unsoaked ⁽¹²⁾. Given that some forms of granola are more processed foods than others, the added sugars can make digestion uncomfortable for some individuals.

Serving

Unlike muesli, which is made of uncooked oats, granola is ready to eat and can easily be eaten on its own for breakfast or as a simple snack. On the contrary, muesli is rarely eaten raw; rather, it is typically soaked overnight and served cold.

So, which one is healthier?

While muesli is generally healthier than granola, as it’s typically minimally processed, lower in calories, lower in sugar, and higher in fiber, both are healthy choices and can be included in a healthy diet.

Both granola and muesli can be served with a source of protein, such as milk, yogurt, Greek yogurt, or skyr, and fresh fruits to create a balanced meal to start the day. And low sugar options of both are available if preferred, and are particularly helpful for individuals counting calories or macros for weight loss goals.

You can also make your own muesli, granola, or granola bars, with these quick, easy, and healthy recipes:

• Bircher Muesli
• Classic Granola
• No-Bake Granola Bars

The Bottom Line

Muesli and granola are both oat-based cereals; however, muesli is generally a healthier choice given it’s lower in calories, lower in sugar, and higher and fiber. Nevertheless, both granola and muesli can included in a healthy and balanced diet regardless of health goals.

Both beans and lentils are nutrient-dense legumes, but is one better than the other? And which one contains more protein and fiber? Here is a comparison and nutritional breakdown of beans vs. lentils.

What’s the difference between beans and lentils?

Beans and lentils are legumes, which are plants belonging to the large flowering plant family Fabaceae, and grow as edible seeds within pods ⁽¹⁾.

Beans and lentils differ slightly in shape and are available in a variety of colors and forms. Beans are generally plump and round, kidney, or oval shapes, while lentils are small, flat, lens-shaped discs. Common bean varieties include white beans, black beans, navy beans, pinto beans, and garbanzo beans (chickpeas), while common lentil varieties include red lentils, brown lentils, and green lentils.

Both beans and lentils are nutrient-dense foods that provide numerous health benefits. They are rich in protein and fiber, as well as many vitamins and minerals.

Beans vs. Lentils Nutrition

Here is a nutrition comparison of a 1-cup (172-gram) serving of cooked black beans and a 1-cup (198-gram) serving of cooked lentils ^{(2, 3)}.

Calories

Beans and lentils contain a very similar amount of calories. A 1-cup serving of cooked black beans contains 227 calories, while a 1-cup serving of cooked lentils contains 230 calories.

Protein

Lentils contain slightly more protein than beans. A 1-cup serving of cooked black beans contains 15.20 grams of protein, while a 1-cup serving of cooked lentils contains 17.90 grams of protein.

Both beans and lentils are excellent sources of plant-based protein; however, neither is considered a “complete” protein source, as they do not contain all the essential amino acids. Therefore, pairing them with whole grains, such as brown rice, creates a complete vegetarian protein ^(4, 5).

Fat

Beans and lentils contain similar amounts of fat; however, neither is a significant source of fat. A 1-cup serving of cooked black beans contains 0.93 grams of fat, while a 1-cup serving of cooked lentils contains 0.75 grams of fat.

The fat content of lentils and beans is considered healthy fat, as it is naturally occurring and consists of monounsaturated and polyunsaturated fats, which are considered heart-healthy fats.

Carbohydrates

Beans and lentils contain a very similar amount of carbohydrates. A 1-cup serving of cooked black beans contains 40.80 grams of carbohydrates, while a 1-cup serving of cooked lentils contains 39.80 grams of carbohydrates.

Both lentils and beans are primarily sources of complex carbohydrates from starch, specifically resistant starch, which has been shown to provide a number of health benefits, including improved insulin sensitivity, lower blood sugar levels, increased satiety, increased micronutrient absorption, and improved digestive health ⁽⁶⁾.

Fiber

Beans and lentils contain a very similar amount of fiber. A 1-cup serving of cooked black beans contains 15.00 grams of fiber, while a 1-cup serving of cooked lentils contains 15.60 grams of fiber.

Both beans are lentils are high-fiber foods, containing both soluble and insoluble fiber, which have been shown to support gut health ⁽⁷⁾.

Sugar

Lentils contain more sugar than beans; however, neither is a significant source of sugar. A 1-cup serving of cooked black beans contains 0.55 grams of fiber, while a 1-cup serving of cooked lentils contains 3.56 grams of fiber.

The sugar in beans and lentils is natural sugar and is found along with protein, complex carbohydrates, fiber, and essential nutrients, which help mitigate any harmful effects and naturally balance blood sugar.

Vitamins and Minerals

Beans and lentils are naturally rich in micronutrients, namely calcium, iron, magnesium, potassium, zinc, and low in sodium. Beans are generally higher in calcium and magnesium, and lower in sodium, while lentils are higher in iron, potassium, and zinc.

The iron found in legumes, along with other plant foods, is known as non-heme iron and is less bioavailable than heme iron found in animal foods ^(8, 9).

Other Factors to Consider

Here are some additional factors to consider in the comparison of beans and lentils.

Cooking Time

Lentils tend to cook faster than beans because they are smaller in size and have thinner skins, which allows for quicker water absorption. Most varieties of lentils cook in 15-30 minutes and require no prior preparation. In contrast, most beans require soaking for 8-12 hours before cooking, to improve digestibility by minimizing naturally occurring antinutrients, and then need 45-90 minutes to cook.

For convenience, both canned beans and canned lentils can be used in most recipes, drastically reducing both prep and cooking time.

Uses

Lentils and beans are versatile ingredients that can be eaten hot or cold, and are commonly used in soups, stews, curries, dhals, and salads. They also work well as an alternative to ground meat in dishes such as shepherd’s pie, bolognese sauce, burgers, and chili.

Lentils tend to break down more when cooked, compared to beans, which hold their shape a bit better, making lentils particularly good for dips, hummus, and spreads.

Taste + Texture

Beans and lentils have slightly differing flavors. Beans have a mild, nutty flavor with a tender, sometimes creamy, texture. Lentils have an earthy, sometimes peppery taste, with a firmer texture. Beans tend to hold their texture better once cooked, while lentils can break down and become “mushy” if overcooked.

Cost

Beans and lentils are generally similar in price, ranging from $1.50 to $2.50 per pound dried; however, canned varieties tend to be much more expensive ^{(10, 11)}. While dried legumes take longer to prepare, they are a budget-friendly protein source that is much cheaper than meat.

So, which is healthier?

Both beans and lentils are healthy foods that should be included in a healthy diet. They are food sources of plant protein, fiber, vitamins, and minerals, offering numerous health benefits. While there are some minor differences in macronutrients and micronutrients, generally, beans and lentils have a similar nutritional profile and are equally healthy.

A higher intake of legumes is associated with a 6% lower odds of cardiovascular disease and has also been shown to help lower cholesterol and blood pressure ^{(12, 13)}. Moreover, a diet that regularly includes legumes may aid in weight loss and weight management, as fiber, protein, and slowly digested carbohydrates found in legumes aid in satiety, helping to better manage feelings of hunger and fullness.

Additionally, the regular consumption of beans and lentils in a healthy diet can help to increase protein intake to ensure you’re meeting your daily protein needs, and eat more fiber to promote better digestive and heart health.

The Bottom Line

Beans and lentils are part of the legume family and offer numerous health benefits. They have very similar nutrient profiles, containing a similar number of calories, protein, carbohydrates, and fiber per serving, with little to no fat or sugar. Regularly eating beans and lentils has been shown to positively impact many health markers.