USDA reference food

Muffin, carrot

1 small of muffin, carrot (70 g) has 220 calories, 4g of protein, 9g of fat and less than 1g of fiber (USDA FoodData Central, the dietary survey database (FNDDS), FDC 2707845). It is one of 35 USDA descriptions of muffin.

FoodData Central 2707845, the dietary survey database (FNDDS), in the April 30, 2026 release; USDA record.

Nutrition Facts

Serving size1 small (70g)

AmountPortion

Amount per serving

Calories220

% Daily Value*

Total Fat 9g12%

Saturated Fat 1.5g8%

Trans Fat not declared

Cholesterol 30mg10%

Sodium 220mg9%

Total Carbohydrate 31g11%

Dietary Fiber <1g4%

Total Sugars 16g

Includes Added Sugars not declared

Protein 4g7%

Vitamin D 0.3mcg2%

Calcium 100mg8%

Iron 1.3mg7%

Potassium 120mg2%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.

USDA values per 100 g (the dietary survey database (FNDDS)), scaled to the portion. Check the USDA record.

Protein per 100 g: 5g; more than 39% of 8,218 USDA reference foods
Calories per 100 g: 314; more than 75% of reference foods
Fiber per 100 g: 1.4g; more than 62% of reference foods

What a portion gives you

Fiber less than 1g4%

Protein 4g7%

Potassium 120mg2%

Calcium 100mg8%

Iron 1.3mg7%

Sodium 220mg9%

Ticks: 5% of the Daily Value (FDA: low) and 20% (high)

Source: USDA FoodData Central, the dietary survey database (FNDDS) (FDC 2707845); FDA Daily Values, 21 CFR 101.9.

Also rich in

Vitamin A145 µg RAE in 1 small (70 g), 16% of the Daily Value
Thiamin0.2 mg in 1 small (70 g), 13% of the Daily Value
Vitamin E1.7 mg in 1 small (70 g), 11% of the Daily Value
Riboflavin0.1 mg in 1 small (70 g), 11% of the Daily Value

Source: USDA FoodData Central (FDC 2707845), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Where the calories come from: 56% carbohydrate, 38% fat and 6% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

Where it sits among USDA reference foods

Per 100 g	This food	Share with less
Calories	314	75%
Protein	5.01 g	39%
Total fat	13.2 g	75%
Carbohydrate	44.4 g	81%
Fiber	1.40 g	62%
Total sugars	23.3 g	90%
Sodium	309 mg	73%

Source: USDA FoodData Central, SR Legacy and Foundation Foods: the 6,012 to 8,218 reference foods that report each value; the share of them with less per 100 g.

Every nutrient in this record (65)

The portion is 1 small (70 g); % DV is for that portion.

Energy, macronutrients and sugars (12)

Nutrient	Per portion	Per 100 g	% DV
Protein	3.51 g	5.01 g	7%
Total lipid (fat)	9.25 g	13.2 g	12%
Carbohydrate, by difference	31.1 g	44.4 g	11%
Energy	220 kcal	314 kcal
Alcohol, ethyl	0 g	0 g
Water	24.9 g	35.5 g
Total Sugars	16.3 g	23.3 g
Fiber, total dietary	0.98 g	1.40 g	4%
Cholesterol	30.1 mg	43.0 mg	10%
Fatty acids, total saturated	1.52 g	2.17 g	8%
Fatty acids, total monounsaturated	3.68 g	5.26 g
Fatty acids, total polyunsaturated	3.25 g	4.64 g

Minerals (9)

Nutrient	Per portion	Per 100 g	% DV
Calcium, Ca	98.7 mg	141 mg	8%
Iron, Fe	1.32 mg	1.89 mg	7%
Magnesium, Mg	10.5 mg	15.0 mg	3%
Phosphorus, P	77.0 mg	110 mg	6%
Potassium, K	117 mg	167 mg	2%
Sodium, Na	216 mg	309 mg	9%
Zinc, Zn	0.33 mg	0.47 mg	3%
Copper, Cu	0.042 mg	0.060 mg	5%
Selenium, Se	5.39 µg	7.70 µg	10%

Vitamins (23)

Nutrient	Per portion	Per 100 g	% DV
Retinol	22.4 µg	32.0 µg
Vitamin A, RAE	145 µg	207 µg	16%
Carotene, beta	1,215 µg	1,736 µg
Carotene, alpha	510 µg	728 µg
Vitamin E (alpha-tocopherol)	1.68 mg	2.40 mg	11%
Vitamin D (D2 + D3)	0.35 µg	0.50 µg	2%
Cryptoxanthin, beta	0.70 µg	1.00 µg
Lycopene	0 µg	0 µg
Lutein + zeaxanthin	75.6 µg	108 µg
Vitamin C, total ascorbic acid	0.70 mg	1.00 mg	1%
Thiamin	0.15 mg	0.22 mg	13%
Riboflavin	0.14 mg	0.20 mg	11%
Niacin	1.30 mg	1.86 mg	8%
Vitamin B-6	0.048 mg	0.069 mg	3%
Folate, total	28.0 µg	40.0 µg
Vitamin B-12	0.11 µg	0.16 µg	5%
Choline, total	24.4 mg	34.9 mg	4%
Vitamin K (phylloquinone)	10.0 µg	14.3 µg	8%
Folic acid	16.8 µg	24.0 µg
Folate, food	11.2 µg	16.0 µg
Folate, DFE	39.9 µg	57.0 µg	10%
Vitamin E, added	0 mg	0 mg
Vitamin B-12, added	0 µg	0 µg

Fatty acids (19)

Nutrient	Per portion	Per 100 g
SFA 4:0	0.0077 g	0.011 g
SFA 6:0	0.0063 g	0.0090 g
SFA 8:0	0.0042 g	0.0060 g
SFA 10:0	0.0098 g	0.014 g
SFA 12:0	0.011 g	0.016 g
SFA 14:0	0.041 g	0.059 g
SFA 16:0	1.05 g	1.49 g
SFA 18:0	0.32 g	0.46 g
MUFA 18:1	3.58 g	5.11 g
PUFA 18:2	2.87 g	4.10 g
PUFA 18:3	0.35 g	0.50 g
PUFA 20:4	0.00070 g	0.0010 g
PUFA 22:6 n-3 (DHA)	0 g	0 g
MUFA 16:1	0.050 g	0.071 g
PUFA 18:4	0 g	0 g
MUFA 20:1	0.053 g	0.076 g
PUFA 20:5 n-3 (EPA)	0 g	0 g
MUFA 22:1	0 g	0 g
PUFA 22:5 n-3 (DPA)	0 g	0 g

Source: USDA FoodData Central, FDC 2707845: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.

Other ways to eat muffin

USDA lists 35 preparations of muffin. The muffin page puts them side by side, per 100 g and per portion.

Compare every muffin preparation

Sources for this page

USDA FoodData Central: this record and every record it is compared with, April 30, 2026 release. fdc.nal.usda.gov
FoodData Central documentation: what branded, SR Legacy, Foundation and survey records are. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies: survey foods and their household portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food: the label format, its rounding and the Daily Values. ecfr.gov
21 CFR 101 subpart D, Nutrient content claims: the FDA thresholds the comparisons count. ecfr.gov
FDA, How to Understand and Use the Nutrition Facts Label: the 5% and 20% Daily Value rule. fda.gov