Exact Calories in English Muffin That No One Will Tell You

Dec 29, 2020 | Nutrition

Written by Christine Advincula, RDN
calories in english muffin

English muffin is a small round and flat type of breakfast bread. It uses yeast as a raising agent. Among the Americans, this bread is considered as one of the most popular breakfast food since it is a relatively more nutritious choice than bread.  English muffin, a zero-cholesterol and low-calorie option, can be easily incorporated to create a healthy and fulfilling breakfast meal. It can be topped with other food items such as poached egg, butter, or even sometimes an avocado for a low-calorie combination. 

With the fast-growing food trends, English muffins can be purchased in a wide range of varieties now, including but not limited to whole wheat, apple cinnamon, multigrain and oat bran. 

Wondering how many carbs and calories are in an English muffin? Looking for unique, easy and fancy low-calorie English muffin recipes? Here are all the details of this popular breakfast food.

NUTRITION FACTS OF ENGLISH MUFFINS

CALORIES

Different types of English muffins contain varying amounts of calories.

As per the US Department of Agriculture, the following shows the calorie-content of various types of English muffin that weighs 58 grams: 

One Wheat English Muffin contains 127 calories.

A one-piece Whole Wheat or Multi-Grain English Muffin contains 129 calories.

One piece of White English Muffin has 132 calories.

A piece of English muffin with Raisins has 136 calories.

An Oat Bran English Muffin has 156 calories.

CARBS

Carbohydrates are one of the three main nutrients that provide energy. There are three major types of carbs: sugar, starch and fiber. The English muffin contains all of these types of carbohydrates. The calories in English muffins come primarily from  carbohydrates in the form of starch. 

As presented in the Eatwell Guide, a healthy and balanced meal should consists of over one-third (38%) of starchy food like rice, bread, potatoes, pasta or other starchy ingredients. It is also advised to select whole grain and high fiber content of the food products with fewer additions of fat, salt, and sugar.

The carbohydrates content in English muffin differs from its varieties. Considering the dietary fiber content, the whole wheat English muffin contains a greater amount than the usual white English muffin.

Consuming English muffin and complementing with other food tends to meet the carbohydrate and calorie requirements of an individual.

PROTEIN

Surprisingly, English muffin provides a small boost of protein. A 100-gram of white English muffin contains 9 grams of protein. Integrating other protein-packed food with the English muffin generally helps meet the required protein intake of an individual.

FAT

Along with carbohydrates and protein, fat as well belongs to the group of macronutrients. Fat is an essential nutrient that plays an important role for our body. It comes in two forms, saturated fat and unsaturated fat. Most brands of English muffins contain very slight amount of fat. For instance, a piece of white English muffin has only 0.98 grams of fat content.

TYPES OF ENGLISH MUFFINS

Here are some popular types of English muffins, all weighing 58 grams, together with their nutritional facts according to the US Department of Agriculture.

English Muffin

Calories: 132
Carbohydrates: 25.6g
Protein: 5.14g
Fat: 0.98g 
Dietary Fiber: 2.03g

Wheat English Muffin

Calories: 127
Carbohydrates: 25.5g
Protein: 4.96g
Fat: 1.14g
Dietary Fiber: 2.62g

Whole-Wheat / Multi-Grain English Muffin

Calories: 129
Carbohydrates: 26g
Protein: 5.05g
Fat: 1.16g
Dietary Fiber: 2.67g

English Muffin with Raisins

Calories: 136
Carbohydrates: 27.7g
Protein: 4.82g
Fat: 0.899g
Dietary Fiber: 2.09g

Pumpernickel English Muffin

Calories: 145
Carbohydrates: 27.6g
Protein: 5.05g
Fat:  1.8g
Dietary Fiber: 3.77g

Oat Bran English Muffin

Calories: 156
Carbohydrates: 28.1g
Protein: 4.87g
Fat: 2.55g
Dietary Fiber: 2.32g

HEALTHY & LOW-CALORIE ENGLISH MUFFIN RECIPES

  Poached Egg & Avocado Whole Wheat English Muffin 

A perfect way to start your day with a gut-friendly and nutritious breakfast meal.

Poached Egg with Avocado Whole Wheat English Muffin
poached egg ingredients

DIRECTIONS:

  1. Boil water in a medium-sized pot.
  2. ln a ramekin or small bowl, place the egg and set aside.
  3. Put 1 tbsp of vinegar in the boiling water and stir until a whirlpool is formed.
  4. Let the egg stream on the whirlpool for about 3 minutes.
  5. When the egg is cooked, use a slotted spoon to draw out the egg from the water. Set aside.
  6. Toast the English muffin with butter.
  7. Smash the avocado and spread over the toasted English muffin.
  8. Place the poached egg next.
  9. Sprinkle it with salt and pepper.
  10. Your Poached Egg & Avocado Whole Wheat English Muffin for breakfast is ready to serve. Enjoy~ 

NUTRITION PER SERVING:

Each serving has 280 Calories, 28g Net Carbs, 12g Protein, 14g Fat, 7g Fiber, 207mg Potassium and 580mg Sodium.

  Low-Calorie Eggs Benedict

Hearty and healthy eggs benedict with the mouth-watering hollandaise sauce.

Just perfect for you!

low calorie egg benedict
egg benedict ingredients

DIRECTIONS for POACHED EGG:

  1. Boil water in a medium-sized pot. 
  2. In a ramekin or small bowl, place the egg and set aside.
  3. Add 1 tbsp of vinegar in the boiling water and stir until a whirlpool is formed.
  4. Let the egg stream on the whirlpool for about 3 minutes.
  5. When the egg is cooked, use a slotted spoon to draw out the egg from the water and set aside.

DIRECTIONS for HOLLANDAISE SAUCE:

  1. In a mixing bowl, mix the egg yolks and the lemon juice.
  2. Gradually add in the melted butter and mix until a thick consistency is formed.
  3. Add a dash of pepper to taste.
  4. Transfer it into a small bowl and set aside.

DIRECTIONS for EGGS BENEDICT:

  1. Pan-fry the sliced lean ham and set aside.
  2. Next, toast the whole wheat English muffin in the pan.
  3. Place the cooked lean ham onto the English muffin.
  4. Place the poached egg on top of the cooked lean ham.
  5. Spread 1 tsp of the Hollandaise sauce over.
  6. Your dish is ready. Serve while warm.

NUTRITION PER SERVING:

Each serving has 270 Calories, 28g Net Carbs, 18g Protein, 10g Fat, 4.5g Fiber, 250mg Potassium and 970mg Sodium.

HEALTH BENEFITS OF ENGLISH MUFFINS

Review studies suggest that whole grain-based carbohydrates are more beneficial than refined-based carbohydrates as they consists a greater amount of dietary fiber and nutrients comparatively. Various types of English muffins do contain whole-grain. The following highlights come key health benefits of consuming English muffins: 

1. May Aid Weight Loss

Toasting an English muffin is just an easy feat and it makes a great weight loss breakfast food with its high-fiber content. As per the research article published in the Journal of Nutrition and Metabolism, consuming high dietary fiber food helps reduce food intake and prevents weight gain because of its appetite suppressing properties.  Additionally, the carbs and calories in English muffin are much lower compared to other popular breakfast foods. Hence, including English muffins in your breakfast meal might aid weight loss as you will feel full faster and experience fewer cravings. 

2. Maintain Gut Health

A diet rich in fiber tends to promote digestive health. According to a study in Nutrients Journal, it suggests that consuming high dietary fiber food may positively alter bacterial fermentation which leads to a stronger immune system and reduced disease risk. Besides, other research studies also put forward that high dietary fiber diet is linked to lower rates of bowel disease, colon cancer and metabolic syndrome. As such, integrating whole wheat English muffins into your diet occasionally may be beneficial. 

HEALTH RISKS OF ENGLISH MUFFINS

If you are allergic to gluten, you should avoid English muffins or look for gluten-free English muffins. Allergic reaction can occur either from the direct consumption of English muffins or by inhaling the particles of wheat. Try to avoid wheat food products, such as English muffins, bread, pasta and so on if you have celiac disease or other types of gluten allergy. 

QUICK ANSWERS TO CALORIES IN ENGLISH MUFFINS

How many calories are in an English Muffin?

An English muffin weighing 58g has 132 calories. 

How many calories are in a Wheat English Muffin?

A 58g wheat English muffin contains 127 calories.

How many calories are in an English Muffin with Raisins?

An English muffin with raisins weighing 58g has 136 calories. 

How many calories are in a Pumpernickel English Muffin?

A 58g pumpernickel English muffin contains 145 calories.

How many calories are in an Oat Bran English Muffin?

An oat bran English muffin weighing 58g has 156 calories. 

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