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Fruit muesli is an excellent source of B-complex vitamins.

Dr. Bircher-Benner, a Swiss nutritionist, created muesli, a combination of cereal, nuts, bran, wheat germ, dried fruit, sugar and milk solids, in the late 19th century as a health food. Although muesli is calorically dense and high in fat, it's also an excellent source of fiber, vitamins and minerals.

Calorie Breakdown

One cup of fruit muesli contains 289 calories, 66.13 g of carbohydrate, 8.24 g of protein, 6.2 g of fiber, 4.17 g of fat, 0.68 g of saturated fat and 196 mg of sodium, according to the USDA's National Nutrient Database. Carbohydrate accounts for roughly 76 percent of the calories, fat for 13 percent and protein for 11 percent.

Vitamins and Minerals

A 1-cup serving of fruit muesli offers 129 percent of the vitamin B-12, 78.2 percent of the pantothenic acid, 67.3 percent of the riboflavin, 64.6 percent of the niacin, 64.5 percent of the thiamine, 61 percent of the vitamin B-6, 47.5 percent of the folate, 41 percent of the iron and 40.8 percent of the vitamin E that the Institute of Medicine advises adults to consume daily. It also contain smaller amounts of other vitamins and minerals.

Serving Suggestions

One cup of fruit muesli added to a cup of skim milk is about 375 calories. You can also sprinkle it over fat-free yogurt for a healthy breakfast. Add it to frozen yogurt or ice cream for dessert.

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