Muffins, English, plain, enriched, with ca prop (includes sourdough)
Whole food · Baked Products
Photo: Wikipedia
This is a soft, slightly chewy English muffin, a yeast-leavened bread known for its signature nooks and crannies that soak up butter and jam. It has a mild, slightly tangy flavor, especially if sourdough-based, and a tender crumb from enriched dough. Nutritionally, it's a solid source of carbohydrates for energy, with a notable 8.87g of protein per 100g.
💚 Why it's loved
People love it for its unique texture—the crisp exterior and soft, porous interior that perfectly cradles butter, jam, or egg. It's a versatile staple, beloved as the foundation for classic breakfast sandwiches and a comforting, simple toast option.
⚠️ Watch-outs & how to enjoy it better
The refined flour can cause blood-sugar spikes, and it's a common carrier for high-sodium processed meats in sandwiches. To counteract this, pair it with protein (like a poached egg) and healthy fats (like avocado), or choose whole-grain versions. For sodium control, make your own sandwich fillings or use low-sodium deli meat.
Key benefits
- Good source of quick energy from complex carbohydrates
- Provides a significant amount of plant-based protein
- Low in fat, making it a lean bread option
- The nooks and crannies are ideal for absorbing spreads and toppings
- Often enriched with vitamins and minerals
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Authentic English muffins are traditionally cooked on a griddle, not baked in an oven, which gives them their characteristic flat top and bottom and chewy texture.
Full nutrition (scales with serving)
| Water | 43.6 g |
| Energy | 227 kcal |
| Energy | 951 kj |
| Protein | 8.9 g |
| Total lipid (fat) | 1.7 g |
| Ash | 1.7 g |
| Carbohydrate, by difference | 44.2 g |
| Fiber, total dietary | 3.5 g |
| Total Sugars | 3.5 g |
| Sucrose | 0.00 g |
| Glucose | 0.66 g |
| Fructose | 0.69 g |
| Lactose | 0.00 g |
| Maltose | 2.2 g |
| Galactose | 0.00 g |
| Starch | 37.2 g |
| Calcium, Ca | 163 mg |
| Iron, Fe | 4.0 mg |
| Magnesium, Mg | 24.0 mg |
| Phosphorus, P | 92.0 mg |
| Potassium, K | 109 mg |
| Sodium, Na | 425 mg |
| Zinc, Zn | 1.1 mg |
| Copper, Cu | 0.14 mg |
| Manganese, Mn | 0.51 mg |
| Selenium, Se | 22.4 ug |
| Vitamin C, total ascorbic acid | 1.8 mg |
| Thiamin | 0.48 mg |
| Riboflavin | 0.25 mg |
| Niacin | 4.1 mg |
| Pantothenic acid | 0.36 mg |
| Vitamin B-6 | 0.05 mg |
| Folate, total | 94.0 ug |
| Folic acid | 55.0 ug |
| Folate, food | 40.0 ug |
| Folate, DFE | 132 ug |
| Choline, total | 16.0 mg |
| Betaine | 96.7 mg |
| Vitamin B-12 | 0.04 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 0.00 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 42.0 ug |
| Vitamin E (alpha-tocopherol) | 0.31 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 1.2 ug |
| Vitamin K (Dihydrophylloquinone) | 0.20 ug |
| Fatty acids, total saturated | 0.73 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 | 0.08 g |
| SFA 13:0 | 0.00 g |
| SFA 14:0 | 0.03 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 0.29 g |
| SFA 17:0 | 0.00 g |
| SFA 18:0 | 0.32 g |
| SFA 20:0 | 0.01 g |
| SFA 22:0 | 0.00 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.38 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.00 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 0.38 g |
| MUFA 18:1 c | 0.38 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 0.50 g |
| PUFA 18:2 | 0.45 g |
| PUFA 18:3 | 0.05 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.05 g |
| PUFA 18:3 n-6 c,c,c | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:3 | 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 |
| Fatty acids, total trans | 0.00 g |
| Fatty acids, total trans-monoenoic | 0.00 g |
| TFA 18:1 t | 0.00 g |
| Cholesterol | 0.00 mg |
| Tryptophan | 0.11 g |
| Threonine | 0.33 g |
| Isoleucine | 0.40 g |
| Leucine | 0.65 g |
| Lysine | 0.45 g |
| Methionine | 0.15 g |
| Cystine | 0.18 g |
| Phenylalanine | 0.42 g |
| Tyrosine | 0.26 g |
| Valine | 0.45 g |
| Arginine | 0.41 g |
| Histidine | 0.20 g |
| Alanine | 0.40 g |
| Aspartic acid | 0.61 g |
| Glutamic acid | 2.2 g |
| Glycine | 0.35 g |
| Proline | 0.71 g |
| Serine | 0.41 g |
| Hydroxyproline | 0.00 g |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
FAQ
What makes English muffins different from regular bread?
They are a yeast-leavened bread cooked on a griddle, not baked, which creates their signature flat shape, crisp exterior, and porous, chewy interior with 'nooks and crannies'.
Are English muffins healthy?
They are a low-fat, protein-containing carbohydrate source. Their healthiness depends on the type (whole grain vs. refined) and what you put on them. They are a better choice than many pastries but can spike blood sugar if not paired with protein or fat.
How do I get the best nooks and crannies?
Always split an English muffin with a fork, not a knife. Poking the fork through the sides and pulling it apart preserves the natural, airy interior structure.