Muffin, English, cheese
Common food
Photo: Wikipedia
A savory, griddle-baked bread with a distinctive nubby texture and a tangy, cheesy flavor that's both comforting and complex. Its interior is soft and slightly chewy, with a crisp, golden-brown exterior that provides a satisfying contrast. Nutritionally, it's a notable source of protein and fiber for a bread product, making it more satiating than a standard white roll.
Calorie split: 16% protein · 71% carbs · 13% fat
↓ Full nutrition💚 Why it's loved
People love the English muffin's unique nooks and crannies, which are perfect for catching melted butter, jam, or savory sauces. Its tangy, yeasty flavor and sturdy, chewy texture make it a versatile base for both sweet and savory applications, from classic breakfast sandwiches to elevated burgers.
⚠️ Watch-outs & how to enjoy it better
The primary downside is its high carbohydrate content (42.08g/100g), which can cause blood sugar spikes, especially when consumed alone. To counteract this, pair it with a source of protein and fat, like an egg or avocado, to slow digestion and stabilize blood sugar. Additionally, be mindful of portion control, as it's easy to consume multiple servings.
Key benefits
- Provides a good source of plant-based protein (9.59g/100g).
- Contains dietary fiber (3.3g/100g) which aids in digestion.
- Low in fat (3.31g/100g), making it a leaner bread option.
- Can be a source of calcium from the added cheese.
- Offers a satisfying, chewy texture that promotes slower eating.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The English muffin was originally called a 'toasting crumpet' and was popularized in the United States by a British immigrant named Samuel Bath Thomas in the late 19th century.
Full nutrition (USDA data · scales with serving)
| Water | 43.2 g |
| Energy | 236 kcal |
| Protein | 9.6 g |
| Total lipid (fat) | 3.3 g |
| Carbohydrate, by difference | 42.1 g |
| Fiber, total dietary | 3.3 g |
| Total Sugars | 3.4 g |
| Calcium, Ca | 190 mg |
| Iron, Fe | 3.8 mg |
| Magnesium, Mg | 24.0 mg |
| Phosphorus, P | 110 mg |
| Potassium, K | 107 mg |
| Sodium, Na | 436 mg |
| Zinc, Zn | 1.2 mg |
| Copper, Cu | 0.13 mg |
| Selenium, Se | 22.7 ug |
| Vitamin C, total ascorbic acid | 1.7 mg |
| Thiamin | 0.45 mg |
| Riboflavin | 0.26 mg |
| Niacin | 3.9 mg |
| Vitamin B-6 | 0.05 mg |
| Folate, total | 90.0 ug |
| Folic acid | 52.0 ug |
| Folate, food | 39.0 ug |
| Folate, DFE | 126 ug |
| Choline, total | 15.8 mg |
| Vitamin B-12 | 0.07 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 16.0 ug |
| Retinol | 16.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 40.0 ug |
| Vitamin E (alpha-tocopherol) | 0.33 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 1.3 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.7 g |
| SFA 4:0 | 0.03 g |
| SFA 6:0 | 0.03 g |
| SFA 8:0 | 0.02 g |
| SFA 10:0 | 0.04 g |
| SFA 12:0 | 0.13 g |
| SFA 14:0 | 0.19 g |
| SFA 16:0 | 0.72 g |
| SFA 18:0 | 0.47 g |
| Fatty acids, total monounsaturated | 0.74 g |
| MUFA 16:1 | 0.03 g |
| MUFA 18:1 | 0.73 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.53 g |
| PUFA 18:2 | 0.48 g |
| PUFA 18:3 | 0.05 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 5.0 mg |
Amino acid profile (per 100g)
Estimated from Muffins, blueberry, commercially prepared (Includes mini-muffins) — USDA does not publish this profile for Muffin.
| Tryptophan | 0.07 g |
| Threonine | 0.18 g |
| Isoleucine | 0.22 g |
| Leucine | 0.42 g |
| Lysine | 0.20 g |
| Methionine | 0.12 g |
| Cystine | 0.11 g |
| Phenylalanine | 0.28 g |
| Tyrosine | 0.18 g |
| Valine | 0.26 g |
| Arginine | 0.24 g |
| Histidine | 0.13 g |
| Alanine | 0.21 g |
| Aspartic acid | 0.32 g |
| Glutamic acid | 1.5 g |
| Glycine | 0.19 g |
| Proline | 0.54 g |
| Serine | 0.30 g |
| Hydroxyproline | 0.00 g |
FAQ
What makes an English muffin different from a regular bread roll?
An English muffin is cooked on a griddle or in a pan, not baked in an oven, which gives it its characteristic flat shape and chewy texture. It also has a distinct tang from a longer fermentation process and is dusted with cornmeal to prevent sticking.
Can I make English muffins at home?
Yes, you can make them from a simple dough of flour, yeast, milk, and a touch of sugar. The key is to let the dough rise slowly, then cook it on a griddle over low heat, flipping once, to achieve the signature nooks and crannies.
Are English muffins gluten-free?
Traditional English muffins are made with wheat flour and are not gluten-free. However, there are gluten-free versions available that use alternative flours like rice or almond flour, but they may have a different texture.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 2.36 kcal/g · 16% calories from protein · 3.3 g fiber · 3.4 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 4.07 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.