Muffin, English, wheat or cracked wheat, with raisins
Common food
Photo: Wikipedia
This is a hearty, slightly sweet quick bread made from whole wheat or cracked wheat flour, studded with plump raisins. Its texture is tender yet substantial, with a satisfying chew from the wheat and bursts of jammy sweetness from the fruit. Nutritionally, it's a notable source of fiber and provides plant-based protein, making it more filling than a typical white-flour muffin.
Calorie split: 14% protein · 80% carbs · 7% fat
↓ Full nutrition💚 Why it's loved
People love it for its comforting, home-baked flavor—a perfect balance of nutty whole wheat and sweet raisin. It's a versatile staple, enjoyed toasted with butter for breakfast or as a simple, portable snack.
⚠️ Watch-outs & how to enjoy it better
Its high carbohydrate and sugar content (from both flour and raisins) can cause blood-sugar spikes, making it less ideal for those managing diabetes. To mitigate this, pair it with a source of protein or fat, like Greek yogurt or a slice of cheese, and practice portion control. It may also contain common allergens like wheat and sometimes eggs or milk.
Key benefits
- Good source of dietary fiber from whole wheat
- Provides plant-based protein
- Contains iron and B vitamins from wheat germ
- Raisins add natural sweetness and antioxidants
- More satiating than refined-flour alternatives
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The English muffin's characteristic 'nooks and crannies' are created by a griddle-baking method, not an oven, which gives it a flat, toasted surface perfect for holding butter and jam.
Full nutrition (USDA data · scales with serving)
| Water | 39.9 g |
| Energy | 230 kcal |
| Protein | 8.2 g |
| Total lipid (fat) | 1.8 g |
| Carbohydrate, by difference | 47.9 g |
| Fiber, total dietary | 4.6 g |
| Total Sugars | 7.3 g |
| Calcium, Ca | 167 mg |
| Iron, Fe | 2.8 mg |
| Magnesium, Mg | 37.0 mg |
| Phosphorus, P | 106 mg |
| Potassium, K | 230 mg |
| Sodium, Na | 323 mg |
| Zinc, Zn | 1.0 mg |
| Copper, Cu | 0.16 mg |
| Selenium, Se | 26.6 ug |
| Vitamin C, total ascorbic acid | 0.20 mg |
| Thiamin | 0.40 mg |
| Riboflavin | 0.28 mg |
| Niacin | 3.1 mg |
| Vitamin B-6 | 0.09 mg |
| Folate, total | 58.0 ug |
| Folic acid | 23.0 ug |
| Folate, food | 36.0 ug |
| Folate, DFE | 74.0 ug |
| Choline, total | 13.5 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 | 84.0 ug |
| Vitamin E (alpha-tocopherol) | 0.42 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 1.0 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 | 0.24 g |
| SFA 18:0 | 0.02 g |
| Fatty acids, total monounsaturated | 0.26 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 | 0.72 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
Is an English muffin the same as a regular muffin?
No. An English muffin is a small, round, yeast-leavened bread that is griddle-cooked and typically split and toasted. A regular muffin is a sweet, cake-like quick bread baked in a cup-shaped mold.
Why are they called 'English' muffins?
The name likely originated in the United States in the late 19th century to distinguish this imported-style bread from other muffins. They were popularized by Samuel Bath Thomas, an English baker in New York.
What's the best way to split an English muffin?
Use a fork to gently pierce around the equator, then pull it apart. This preserves the interior 'nooks and crannies' that are perfect for toasting and holding toppings, unlike a knife which would create a smooth surface.
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 2.30 kcal/g · 14% calories from protein · 4.6 g fiber · 7.3 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: 1.40 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.