Muffins, English, wheat
Whole food · Baked Products
Photo: Wikipedia
The English muffin is a small, round, yeast-leavened flatbread, distinguished by its signature nooks and crannies that act as perfect cradles for melted butter, jam, or egg. Its texture is uniquely chewy with a slightly crisp exterior, offering a satisfying, rustic bite. Nutritionally, it is a moderate source of complex carbohydrates and fiber, providing sustained energy without excessive fat.
Calorie split: 15% protein · 77% carbs · 8% fat
↓ Full nutrition💚 Why it's loved
People love the English muffin for its iconic texture—the nooks and crannies that soak up butter and toppings—and its ability to be the perfect, sturdy base for a breakfast sandwich or Eggs Benedict. It carries a comforting, nostalgic appeal, often associated with classic American and British breakfast traditions.
⚠️ Watch-outs & how to enjoy it better
The primary downside is its high carbohydrate content (44.8g per 100g), which can cause blood-sugar spikes if consumed alone, especially for those with insulin sensitivity. To counteract this, always pair it with a source of protein and fat (like eggs, avocado, or nut butter) to slow digestion and stabilize blood sugar. Be mindful of portion control, as it's easy to consume multiple muffins in one sitting.
Key benefits
- Good source of dietary fiber (4.6g per 100g) for digestive health.
- Provides plant-based protein (8.7g per 100g) for muscle maintenance.
- Low in fat (2g per 100g) compared to many other breads.
- Complex carbohydrates offer sustained energy release.
- Versatile base for both sweet and savory toppings.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'nooks and crannies' of an English muffin are created by using a very wet dough and cooking it on a griddle, which causes steam to form pockets inside the bread as it cooks.
Full nutrition (USDA data · scales with serving)
| Water | 42.3 g |
| Energy | 223 kcal |
| Energy | 933 kj |
| Protein | 8.7 g |
| Total lipid (fat) | 2.0 g |
| Ash | 2.3 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 |
| Manganese, Mn | 1.0 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 |
| Pantothenic acid | 0.44 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 |
| Vitamin A, IU | 1.0 iu |
| 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), International Units | 0.00 iu |
| 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)
| Tryptophan | 0.11 g |
| Threonine | 0.27 g |
| Isoleucine | 0.34 g |
| Leucine | 0.60 g |
| Lysine | 0.27 g |
| Methionine | 0.14 g |
| Cystine | 0.18 g |
| Phenylalanine | 0.41 g |
| Tyrosine | 0.26 g |
| Valine | 0.39 g |
| Arginine | 0.36 g |
| Histidine | 0.19 g |
| Alanine | 0.32 g |
| Aspartic acid | 0.46 g |
| Glutamic acid | 2.6 g |
| Glycine | 0.33 g |
| Proline | 0.86 g |
| Serine | 0.41 g |
FAQ
What is the difference between an English muffin and a regular muffin?
An English muffin is a small, round, yeast-leavened flatbread cooked on a griddle, while a regular muffin is a sweet, cake-like quick bread baked in a tin. The English muffin is savory and chewy, while a regular muffin is sweet and crumbly.
How should I store English muffins to keep them fresh?
Store them in their original packaging at room temperature for up to a week. For longer storage, freeze them in a freezer-safe bag for up to 3 months. Toast them directly from frozen for a quick breakfast.
Are English muffins gluten-free?
Traditional English muffins are made with wheat flour and are not gluten-free. However, gluten-free versions made with alternative flours (like rice or almond flour) are available in many stores.
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.