Muffin, English, wheat or cracked wheat
Common food
Photo: Wikipedia
The English muffin is a small, round, yeast-leavened flatbread with a signature 'nooks and crannies' texture that's perfect for catching butter and jam. It has a mild, slightly tangy flavor from its cornmeal-dusted exterior and a chewy, airy crumb. Nutritionally, it's a moderate-carb, low-fat staple that provides a solid base for breakfast or sandwiches.
Calorie split: 15% protein · 77% carbs · 8% fat
↓ Full nutrition💚 Why it's loved
People love the English muffin for its unique texture—the nooks and crannies that perfectly cradle melted butter, jam, or egg. It's a beloved cultural icon, especially in American breakfasts, serving as the essential foundation for the classic Eggs Benedict.
⚠️ Watch-outs & how to enjoy it better
The refined flour can cause blood-sugar spikes, and some varieties are high in sodium. To counteract this, pair it with protein (like eggs or cottage cheese) and healthy fat (like avocado or nut butter) to slow digestion and stabilize blood sugar. Opt for whole-wheat versions for more fiber and choose low-sodium brands if needed.
Key benefits
- Good source of complex carbohydrates for sustained energy
- Provides dietary fiber, aiding digestion and satiety
- Low in fat, making it a lighter bread option
- Versatile base for both sweet and savory toppings
- Contains B vitamins like thiamin and niacin from enriched flour
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'nooks and crannies' are created by a specific cooking method where the dough is cooked on a griddle, which creates a crispy exterior while the interior steams and forms those signature pockets.
Full nutrition (USDA data · scales with serving)
| Water | 42.3 g |
| Energy | 223 kcal |
| Protein | 8.7 g |
| Total lipid (fat) | 2.0 g |
| Carbohydrate, by difference | 44.8 g |
| Fiber, total dietary | 4.6 g |
| Total Sugars | 1.6 g |
| Calcium, Ca | 178 mg |
| Iron, Fe | 2.9 mg |
| Magnesium, Mg | 37.0 mg |
| Phosphorus, P | 107 mg |
| Potassium, K | 186 mg |
| Sodium, Na | 353 mg |
| Zinc, Zn | 1.1 mg |
| Copper, Cu | 0.15 mg |
| Selenium, Se | 29.2 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.43 mg |
| Riboflavin | 0.29 mg |
| Niacin | 3.4 mg |
| Vitamin B-6 | 0.09 mg |
| Folate, total | 64.0 ug |
| Folic acid | 25.0 ug |
| Folate, food | 39.0 ug |
| Folate, DFE | 81.0 ug |
| Choline, total | 13.7 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 | 92.0 ug |
| Vitamin E (alpha-tocopherol) | 0.45 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.80 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.29 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 | 0.25 g |
| SFA 18:0 | 0.02 g |
| Fatty acids, total monounsaturated | 0.28 g |
| MUFA 16:1 | 0.04 g |
| MUFA 18:1 | 0.24 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.83 g |
| PUFA 18:2 | 0.79 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 | 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 makes English muffins different from regular bread?
English muffins are cooked on a griddle or skillet, which gives them a flat shape and a distinctive crispy exterior with a chewy, airy interior full of nooks and crannies. Regular bread is typically baked in an oven, resulting in a more uniform crumb and crust.
Are English muffins healthy?
They can be part of a healthy diet, especially whole-wheat versions, which provide fiber and nutrients. However, they are often made with refined flour and can be high in sodium. Pairing them with protein and healthy fats helps balance their carbohydrate content.
How should I store English muffins to keep them fresh?
Store them in a cool, dry place in their original packaging or a resealable bag for up to a week. For longer storage, freeze them in a single layer, then transfer to a freezer bag. Toast them directly from frozen for best results.
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 2.23 kcal/g · 16% calories from protein · 4.6 g fiber · 1.6 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: 1.90 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.