Muffin, English, wheat bran, with raisins
Common food
Photo: Wikipedia
A hearty, dome-shaped quick bread made with wheat bran, offering a nutty, slightly coarse texture and a subtle sweetness from plump raisins. It's a fiber-rich, lower-fat alternative to many breakfast pastries, providing sustained energy without the heaviness. Each bite balances the earthy bran with bursts of fruity sweetness from the raisins.
Calorie split: 13% protein · 80% carbs · 7% fat
↓ Full nutrition💚 Why it's loved
People love it for its comforting, wholesome taste and satisfying texture that's substantial yet not heavy. It's a versatile staple, perfect split and toasted with butter for breakfast or enjoyed as a quick, filling snack.
⚠️ Watch-outs & how to enjoy it better
Its high carbohydrate content (48.25g per 100g), including natural sugars from raisins, can cause blood-sugar spikes if eaten alone. To counteract this, pair it with a source of protein or healthy fat, like Greek yogurt, a slice of cheese, or a handful of nuts, to slow digestion and promote satiety.
Key benefits
- High in dietary fiber (4.6g per 100g) for digestive health
- Good source of plant-based protein (8.16g per 100g)
- Very low in fat (1.82g per 100g)
- Provides complex carbohydrates for steady energy
- Contains raisins, a source of iron and antioxidants
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'muffin' in 'English muffin' is a bit of a misnomer in the UK, where they are simply called 'muffins' and are distinct from the sweet, cupcake-like American muffins.
Full nutrition (USDA data · scales with serving)
| Water | 39.6 g |
| Energy | 231 kcal |
| Protein | 8.2 g |
| Total lipid (fat) | 1.8 g |
| Carbohydrate, by difference | 48.3 g |
| Fiber, total dietary | 4.6 g |
| Total Sugars | 7.9 g |
| Calcium, Ca | 166 mg |
| Iron, Fe | 2.8 mg |
| Magnesium, Mg | 37.0 mg |
| Phosphorus, P | 106 mg |
| Potassium, K | 234 mg |
| Sodium, Na | 320 mg |
| Zinc, Zn | 1.0 mg |
| Copper, Cu | 0.16 mg |
| Selenium, Se | 26.3 ug |
| Vitamin C, total ascorbic acid | 0.20 mg |
| Thiamin | 0.40 mg |
| Riboflavin | 0.28 mg |
| Niacin | 3.1 mg |
| Vitamin B-6 | 0.10 mg |
| Folate, total | 58.0 ug |
| Folic acid | 22.0 ug |
| Folate, food | 35.0 ug |
| Folate, DFE | 73.0 ug |
| Choline, total | 13.4 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 2.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 83.0 ug |
| Vitamin E (alpha-tocopherol) | 0.42 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 1.1 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.27 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 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.23 g |
| SFA 18:0 | 0.02 g |
| Fatty acids, total monounsaturated | 0.25 g |
| MUFA 16:1 | 0.03 g |
| MUFA 18:1 | 0.22 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.76 g |
| PUFA 18:2 | 0.71 g |
| PUFA 18:3 | 0.04 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
What's the difference between an English muffin and a regular muffin?
An English muffin is a savory, yeast-leavened bread cooked on a griddle, known for its nooks and crannies. A regular muffin (like this wheat bran one) is a sweet, cake-like quick bread leavened with baking powder/soda.
How do I get the best nooks and crannies for butter?
Split it with a fork instead of a knife. This tears the interior, creating the irregular pockets that are perfect for holding melted butter or jam.
Is it considered a whole grain food?
It can be, if made with 100% whole wheat flour and wheat bran. Check the ingredients list for 'whole wheat flour' as the first ingredient to ensure you're getting the full grain benefits.
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 2.31 kcal/g · 14% calories from protein · 4.6 g fiber · 7.9 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: 1.37 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.