Muffin, English, oat bran, with raisins
Common food
Photo: Wikipedia
This is a hearty, wholesome English muffin made with oat bran and studded with sweet, chewy raisins. It offers a dense, slightly coarse texture with a nutty, wheat-forward flavor, punctuated by bursts of sugary fruit. Nutritionally, it provides a solid protein boost (7.89g/100g) and significant dietary fiber (4g/100g) from the oat bran.
Calorie split: 12% protein · 75% carbs · 13% fat
↓ Full nutrition💚 Why it's loved
People love it for its satisfying, chewy texture and the classic, comforting combination of nutty oat bran and sweet raisins. It's a beloved staple for a quick, hearty breakfast or snack, often toasted and topped with butter or jam.
⚠️ Watch-outs & how to enjoy it better
The raisins add significant natural sugar (13.84g/100g), which can cause blood-sugar spikes if eaten alone. To counteract this, pair it with a source of protein or fat like Greek yogurt, nut butter, or a boiled egg to slow sugar absorption. Those watching sodium should check labels, as some commercial versions can be high.
Key benefits
- Good source of plant-based protein.
- High in dietary fiber from oat bran, aiding digestion.
- Provides complex carbohydrates for sustained energy.
- Contains iron and B vitamins from the whole grain.
- Offers a convenient, portable breakfast option.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'nooks and crannies' texture of an English muffin is created by a very wet dough that is cooked on a griddle, not baked in a tin, which allows steam to create the characteristic air pockets.
Full nutrition (USDA data · scales with serving)
| Water | 34.6 g |
| Energy | 272 kcal |
| Protein | 7.9 g |
| Total lipid (fat) | 4.0 g |
| Carbohydrate, by difference | 51.6 g |
| Fiber, total dietary | 4.0 g |
| Total Sugars | 13.8 g |
| Calcium, Ca | 66.0 mg |
| Iron, Fe | 2.6 mg |
| Magnesium, Mg | 37.0 mg |
| Phosphorus, P | 123 mg |
| Potassium, K | 202 mg |
| Sodium, Na | 405 mg |
| Zinc, Zn | 0.95 mg |
| Copper, Cu | 0.21 mg |
| Selenium, Se | 22.2 ug |
| Vitamin C, total ascorbic acid | 0.20 mg |
| Thiamin | 0.37 mg |
| Riboflavin | 0.23 mg |
| Niacin | 2.9 mg |
| Vitamin B-6 | 0.08 mg |
| Folate, total | 56.0 ug |
| Folic acid | 32.0 ug |
| Folate, food | 25.0 ug |
| Folate, DFE | 79.0 ug |
| Choline, total | 17.9 mg |
| Vitamin B-12 | 0.03 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 4.0 ug |
| Retinol | 4.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 65.0 ug |
| Vitamin E (alpha-tocopherol) | 0.44 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 1.7 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.64 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 | 0.48 g |
| SFA 18:0 | 0.13 g |
| Fatty acids, total monounsaturated | 1.4 g |
| MUFA 16:1 | 0.02 g |
| MUFA 18:1 | 1.4 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.5 g |
| PUFA 18:2 | 1.4 g |
| PUFA 18:3 | 0.09 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
How is an oat bran English muffin different from a regular one?
Oat bran muffins incorporate oat bran, a fiber-rich part of the oat grain, giving them a denser texture, nuttier flavor, and higher fiber content than muffins made primarily with refined white flour.
Is this a good food for weight management?
It can be, due to its high fiber and protein content which promote satiety. However, portion control is key, and toppings like butter or cream cheese add significant calories.
Can I freeze these muffins?
Yes, they freeze very well. Slice them first, then store in a freezer bag. They can be toasted directly from frozen for a quick breakfast.
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 2.72 kcal/g · 12% calories from protein · 4.0 g fiber · 13.8 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: 2.00 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.