English Muffin Nutrition Facts

English Muffins

Verywell / Alexandra Shytsman 

English muffins are a popular breakfast with moderate protein, only 1g of fat, and essential micronutrients. There are different types of English muffins, mainly differing by which type of grains are used in making them.

A single serving of an English muffin is one entire muffin (both the top and bottom). The products are usually baked without any of the unhealthy trans fat or saturated fat that are in many popular morning baked goods. Also, they are not a significant source of sugar.

Nutrition Facts

The following nutrition information is provided by the USDA for one whole english muffin (58g).

  • Calories: 132
  • Fat: 1g
  • Sodium: 246mg
  • Carbohydrates: 25g
  • Fiber: 2g
  • Sugars: 2g
  • Protein: 5.1g
  • Folate: 55µg
  • Selenium: 13µg

Carbs

The calories in English muffins come primarily from carbohydrates in the form of starch. Unless you buy whole wheat English muffins, an English muffin has almost no fiber. There is also no sugar in the bread product. 

An English muffin's estimated glycemic index is about 70 unless you get a whole grain variety. Whole-grain muffins weigh in at a glycemic index of about 45.

Fats

There is almost no fat in most brands of English muffins. However, most people add butter or cream cheese to their muffins, increasing your meal's fat content.

Protein

English muffins provide a small boost of protein, with about five grams of the macronutrient per whole muffin.

Vitamins and Minerals

English muffins are not a significant source of vitamins or minerals. However, you will get small amounts of thiamin, riboflavin, selenium, folate, and niacin. You'll also benefit from small amounts of manganese and phosphorus.

Calories

The 132 calories in an English muffin come mostly from carbohydrates. Fat provides about 9 calories, and protein provides a little more than 20 calories.

Health Benefits

The health benefits of English muffins depend on what type of English muffin you choose. Whole grain varieties are a good source of fiber. Fiber provides several health benefits, such as preventing constipation, positively impacting insulin sensitivity and metabolic health, decreased risk of cardiovascular disease and colorectal health. There is even some evidence that fiber can reduce chronic inflammation and depression.

Allergies

If you are allergic to gluten, you should avoid consuming English muffins. There are different types of gluten allergy, including celiac disease. Gluten allergy symptoms include abdominal pain, gastrointestinal distress, anemia, and brain fog. If you suspect a gluten allergy, seek medical attention from a health care provider.

Varieties

There are different varieties, and the nutrition data varies for each, according to the USDA.

  • A 100% whole wheat English muffin provides 118 calories, 5 grams of protein, 23 grams of carbohydrate, 4 grams of dietary fiber, 5 grams of sugar, 1 gram of fat, and 211 milligrams of sodium.
  • A multigrain English muffin provides 136 calories, 5 grams of protein, 27 grams of carbohydrate, 2 grams of dietary fiber, 0 grams of sugar, 1 gram of fat, and 173 milligrams of sodium.
  • An oat bran English muffin provides 137 calories, 6 grams of protein, 23 grams of carbohydrate, 3 grams of dietary fiber, 4 grams of sugar, 3 grams of fat, and 205 milligrams of sodium.
  • A 100% whole wheat English muffin with raisins provides123 calories, 5 grams of protein, 25 grams of carbohydrate, 4 grams of dietary fiber, 7 grams of sugar, 1 gram of fat, and 193 milligrams of sodium.
  • A sandwich-sized English muffin provides 209 calories, 8 grams of protein, 41 grams of carbohydrate, 3 grams of dietary fiber, 3 grams of sugar, 2 grams of fat, and 391 milligrams of sodium.

When It's Best

As a processed food, English muffins are available year-round. If you buy store-bought English muffins, take note of the expiration or "best by" date on the packaging for the freshest product.

Storage and Food Safety

Many popular English muffin brands use cellophane packaging that can make storage a hassle. Some packages are not resealable, so manufacturers suggest using a closable plastic bag to wrap the bread product after opening. Refrigeration is also suggested.

English muffins can be frozen. Again, transfer the English muffins to a resealable plastic bag and place them in the freezer. Then remove as needed and reheat in the microwave, toaster, or oven.

How to Prepare

Because English muffins are a bread-like product, they can be topped with various toppings. Selecting what toppings to add, if any, is an excellent opportunity to build the overall nutritional profile of your meal. If you want to have a protein-rich meal, for example, you might add peanut butter or an egg.

  • Jams and jellies are often high in calories and sugar. Choose fresh fruit instead. Mash a ripe banana on your muffin, spread with heart-healthy avocado, or layer thinly sliced strawberries for sweetness.
  • Use whipped butter or cream cheese instead of block-style versions. Whipped varieties are fluffed up with air and are easier to spread. As a result, you almost always use less and lower your saturated fat intake.
  • Go topless. Use the bottom half only if you use English muffins for a sandwich. That way, you cut your bread calories and have an excellent excuse to layer the sandwich with healthy lean protein and veggies.
  • Use English muffins as a pizza base. If you love pizza, try making mini-pizzas with half of a muffin. The serving size ends up being smaller than a traditional slice of pizza.
5 Sources
Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
  1. U.S. Department of Agriculture. FoodData Central. Muffin, English.

  2. Glycemic index for 60+ foods. Harvard Health Publishing.

  3. Barber TM, Kabisch S, Pfeiffer AFH, Weickert MO. The health benefits of dietary fibre. Nutrients. 2020;12(10):3209. doi:10.3390/nu12103209

  4. Sources of Gluten. Celiac Disease Foundation.

  5. U.S. Department of Agriculture. FoodData Central. English Muffin: Search Results.

By Malia Frey, M.A., ACE-CHC, CPT
 Malia Frey is a weight loss expert, certified health coach, weight management specialist, personal trainer​, and fitness nutrition specialist.