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English Muffin Nutrition Facts

The English muffin is a popular breakfast item with moderate protein, only 1g of fat, and essential micronutrients. English muffins come in a variety of types, depending on the grain used. The serving of an English muffin consists of one entire muffin (top and bottom). Many popular morning baked goods contain unhealthy trans fats or saturated fats that are not present in these products. Additionally, they do not contain a significant amount of sugar.

This article will explore the English Muffin nutrition facts with the health benefits of English muffin.

What are English Muffins?

The English muffin is a type of small, round bread that is often served as part of the morning breakfast. Usually, they are sliced horizontally, toasted, and topped with butter, eggs, meat, cheese, fruit, or jam. English muffins sold in stores are usually made with refined flour, water, yeast, salt, and sugar.

English Muffin Nutrition Facts

If you prefer whole wheat English muffins rather than refined wheat muffins, you can buy them. In recent years, flavored English muffins have become increasingly popular. Some brands offer cranberry, blueberry, and raisin varieties.

English Muffin Nutrition 

According to the USDA, one whole English muffin has 58g of protein (58g).

  • Calories: 132
  • Fat: 1g
  • Sodium: 246mg
  • Carbohydrates: 25g
  • Fiber: 2g
  • Sugars: 2g
  • Protein: 5.1g
  • Folate: 55µg
  • Selenium: 13µg


An English muffin has 132 calories, most of which are carbohydrates. About 9 calories come from fat, and 20 calories come from protein.


The average English muffin contains five grams of protein, which is a small boost to your protein intake.

English Muffin Nutrition Facts


English muffins are primarily made up of carbohydrates in the form of starch. The fiber content of an English muffin is almost nonexistent unless you buy whole-wheat English muffins. In addition, there is no sugar in the bread product.  It is estimated that an English muffin has a glycemic index of 70 unless it is a whole-grain variety. About 45 grams of glycemic index can be found in whole-grain muffins.


Most English muffin brands contain almost no fat. The majority of people add butter or cream cheese to their muffins, increasing the fat content of their meals.

Vitamins and Minerals

A muffin does not contain a significant amount of vitamins or minerals. In addition to thiamin, riboflavin, selenium, folate, and niacin, you will receive small amounts of these vitamins and minerals. A small amount of manganese and phosphorus will also be beneficial.

Health Benefits

Once you know English muffin nutrition facts here are some health benefits of English Muffins. Several health benefits may be linked to English muffins, including better gut health and weight loss.

English Muffin Nutrition Facts

Promote Weight Management

The average English muffin contains a few grams of fiber and is low in calories. When fiber moves through your gastrointestinal tract, it slows down digestion, helping you feel full longer.

An English muffin topped with a hard-boiled egg and hummus or avocado could help you lose weight if you replace your high-calorie breakfast with a well-rounded breakfast with lower calories, higher protein, and fiber.

English muffins made with whole wheat may be particularly beneficial for maintaining a moderate weight. Additionally, whole grains contain more fiber than other varieties, and research suggests they may reduce body weight and body mass index.

Support Gut Health

English muffins made with whole wheat may benefit your digestion because of their fiber content. Some research has shown that chronic constipation may be alleviated by consuming enough fiber. Additionally, this may prevent hemorrhoids.

Additionally to promoting regularity, fiber may also protect you from digestive ailments, such as diverticular disease, in which small bulges form in the gut lining. According to some research, fiber consumption may lower colorectal cancer risk


English muffins should not be consumed by people who are allergic to gluten. Several types of gluten allergies exist, including celiac disease. In addition to abdominal pain and gastrointestinal distress, gluten allergies are associated with anemia and brain fog. You should consult a medical professional if you suspect a gluten allergy.


Once you know of English Muffin nutrition facts there are a variety of eating. According to the USDA, there are different varieties of potatoes and their nutrition data differs.

  • An English muffin made from whole wheat has 118 calories, 5g of protein, 23g of carbohydrate, 4g of dietary fiber, 5g of sugar, and 211mg of sodium.
  • Multigrain English muffins contain 136 calories, 5 grams of protein, 27 grams of carbohydrate, 2 grams of dietary fiber, 0 grams of sugar, 1 gram of fat, and 173 milligrams of sodium.
  • English muffins with oat bran contain 137 calories, 6 grams of protein, 23 grams of carbohydrate, 3 grams of dietary fiber, 4 grams of sugar, and 3 grams of fat.
  • English muffins made with 100% whole wheat contain 123 calories, 5 grams of protein, 25 grams of carbohydrates, 4 grams of fiber, 7 grams of sugar, 1 gram of fat, and 193 milligrams of sodium.
  • Sandwich-sized English muffins provide 209 calories, 8 grams of protein, 41 grams of carbohydrates, 3 grams of dietary fiber, 3 grams of sugar, 2 grams of fat, and 391 milligrams of sodium.

When It’s Best

English muffins are readily available throughout the year as a processed food. Make sure you pay attention to the “best by” or expiration date on the packaging when purchasing store-bought English muffins.

Storage and Food Safety

Several popular English muffin brands use cellophane packaging, which makes storage difficult. The manufacturers recommend using a closable plastic bag to wrap the bread product after opening some packages that cannot be resealed. Refrigeration is also recommended. The English muffin can be frozen. Once again, place the English muffins in a resealable plastic bag and freeze them. You can then reheat the toast in the oven, microwave, or toaster as needed.

How to Prepare

After knowing English Muffin nutrition facts let’s take a look at the recipe. English muffins look like loaves of bread, so they can be topped with a variety of things. Adding toppings to your meal can increase its nutritional profile. Adding peanut butter or eggs to a meal can boost its protein content.

  • Jams and jellies are often high in calories and sugar. If you prefer fresh fruit, choose that instead. Add ripe bananas, heart-healthy avocados, or thinly sliced strawberries for sweetness to your muffins.
  • Use whipped butter or cream cheese instead of block-style versions. The whipped varieties are easier to spread because they are inflated with air. The result is that you use less and consume less saturated fat as a result.
  • Go topless. If you are using English muffins to make a sandwich, use only the bottom half. By doing so, you cut the bread calories and have an excellent excuse to layer the sandwich with lean protein and vegetables.
  • Use English muffins as a pizza base. Try making mini-pizzas out of half of a muffin if you’re a pizza lover. Pizza slices tend to be smaller than traditional slices.


Huzaifa Tanveer
Huzaifa Tanveer
I am a content writer and Blog writer with around 1 year of experience in this field. I can create SEO-friendly, valuable content for every type of website, including blogs, digital platforms, and e-commerce stores


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