Muffin, English, oat bran
Common food
Photo: Wikipedia
This is a hearty, whole-grain quick bread made with oat bran, offering a dense, moist crumb with a subtly nutty, earthy flavor. Unlike a sweet cupcake, it has a satisfying, chewy texture and a mild sweetness that pairs well with savory or sweet toppings. With 4g of fiber per 100g, it's a notably filling option for a breakfast or snack.
Calorie split: 13% protein · 73% carbs · 15% fat
↓ Full nutrition💚 Why it's loved
People love it for its comforting, wholesome taste and satisfying texture that feels substantial without being overly heavy. It's a versatile staple, perfect for a quick breakfast, a post-workout snack, or as a base for both sweet and savory toppings.
⚠️ Watch-outs & how to enjoy it better
Despite its fiber, it can still cause blood-sugar spikes due to its high carbohydrate content, especially if made with added sugar. To counteract this, pair it with a source of protein (like Greek yogurt or a hard-boiled egg) or healthy fat (like nut butter or avocado) to slow digestion. Also, be mindful of portion size, as it's easy to eat more than one.
Key benefits
- Good source of dietary fiber for digestive health
- Provides a substantial amount of protein for a baked good
- Contains complex carbohydrates for sustained energy
- Lower in fat compared to many other muffins
- Can be a satisfying, portion-controlled snack
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Oat bran is the outer layer of the oat groat, and it's incredibly nutrient-dense, containing more fiber and protein than the oat flour itself.
Full nutrition (USDA data · scales with serving)
| Water | 36.7 g |
| Energy | 269 kcal |
| Protein | 8.4 g |
| Total lipid (fat) | 4.4 g |
| Carbohydrate, by difference | 48.5 g |
| Fiber, total dietary | 4.0 g |
| Total Sugars | 8.1 g |
| Calcium, Ca | 66.0 mg |
| Iron, Fe | 2.7 mg |
| Magnesium, Mg | 37.0 mg |
| Phosphorus, P | 126 mg |
| Potassium, K | 142 mg |
| Sodium, Na | 447 mg |
| Zinc, Zn | 1.0 mg |
| Copper, Cu | 0.21 mg |
| Selenium, Se | 24.6 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.40 mg |
| Riboflavin | 0.24 mg |
| Niacin | 3.1 mg |
| Vitamin B-6 | 0.07 mg |
| Folate, total | 62.0 ug |
| Folic acid | 35.0 ug |
| Folate, food | 27.0 ug |
| Folate, DFE | 87.0 ug |
| Choline, total | 18.7 mg |
| Vitamin B-12 | 0.03 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 5.0 ug |
| Retinol | 5.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 72.0 ug |
| Vitamin E (alpha-tocopherol) | 0.48 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 1.5 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.70 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.01 g |
| SFA 14:0 | 0.01 g |
| SFA 16:0 | 0.53 g |
| SFA 18:0 | 0.15 g |
| Fatty acids, total monounsaturated | 1.6 g |
| MUFA 16:1 | 0.02 g |
| MUFA 18:1 | 1.6 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.7 g |
| PUFA 18:2 | 1.6 g |
| PUFA 18:3 | 0.10 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 | 0.00 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
Is an English oat bran muffin healthy?
It can be a healthy choice, especially compared to many other baked goods, due to its high fiber and protein content. However, its healthiness depends on the specific recipe, particularly the amount of added sugar and fat.
How does it differ from a regular muffin?
An English oat bran muffin is typically denser, less sweet, and has a more pronounced nutty flavor from the oat bran. It's often lower in fat and higher in fiber than a standard flour-based muffin.
Can I eat it if I'm gluten-free?
Traditional English muffins are made with wheat flour, but oat bran muffins can be gluten-free if made with certified gluten-free oats and a gluten-free flour blend. Always check the ingredients.
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 2.69 kcal/g · 12% calories from protein · 4.0 g fiber · 8.1 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: 3.15 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.