USDA reference food

Muffin, pumpkin

1 small of muffin, pumpkin (70 g) has 210 calories, 3g of protein, 9g of fat and less than 1g of fiber (USDA FoodData Central, the dietary survey database (FNDDS), FDC 2707843). It is one of 35 USDA descriptions of muffin.

FoodData Central 2707843, the dietary survey database (FNDDS), in the April 30, 2026 release; USDA record.

Nutrition Facts

Serving size1 small (70g)

AmountPortion

Amount per serving

Calories210

% Daily Value*

Total Fat 9g12%

Saturated Fat 1.5g8%

Trans Fat not declared

Cholesterol 30mg10%

Sodium 200mg9%

Total Carbohydrate 30g11%

Dietary Fiber <1g4%

Total Sugars 16g

Includes Added Sugars not declared

Protein 3g7%

Vitamin D 0.3mcg2%

Calcium 100mg7%

Iron 1.5mg8%

Potassium 110mg2%

* 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 38% of 8,218 USDA reference foods
Calories per 100 g: 305; more than 73% 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 3g7%

Potassium 110mg2%

Calcium 100mg7%

Iron 1.5mg8%

Sodium 200mg9%

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

Source: USDA FoodData Central, the dietary survey database (FNDDS) (FDC 2707843); FDA Daily Values, 21 CFR 101.9.

Also rich in

Vitamin A146 µg RAE in 1 small (70 g), 16% of the Daily Value
Thiamin0.1 mg in 1 small (70 g), 12% of the Daily Value
Vitamin E1.7 mg in 1 small (70 g), 12% of the Daily Value

Source: USDA FoodData Central (FDC 2707843), 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	305	73%
Protein	4.97 g	38%
Total fat	12.9 g	74%
Carbohydrate	43.2 g	81%
Fiber	1.40 g	62%
Total sugars	22.6 g	89%
Sodium	285 mg	72%

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	3.48 g	4.97 g	7%
Total lipid (fat)	9.05 g	12.9 g	12%
Carbohydrate, by difference	30.2 g	43.2 g	11%
Energy	214 kcal	305 kcal
Alcohol, ethyl	0 g	0 g
Water	26.0 g	37.1 g
Total Sugars	15.8 g	22.6 g
Fiber, total dietary	0.98 g	1.40 g	4%
Cholesterol	29.4 mg	42.0 mg	10%
Fatty acids, total saturated	1.51 g	2.15 g	8%
Fatty acids, total monounsaturated	3.61 g	5.15 g
Fatty acids, total polyunsaturated	3.16 g	4.52 g

Minerals (9)

Nutrient	Per portion	Per 100 g	% DV
Calcium, Ca	95.9 mg	137 mg	7%
Iron, Fe	1.50 mg	2.15 mg	8%
Magnesium, Mg	12.6 mg	18.0 mg	3%
Phosphorus, P	75.6 mg	108 mg	6%
Potassium, K	107 mg	153 mg	2%
Sodium, Na	200 mg	285 mg	9%
Zinc, Zn	0.32 mg	0.45 mg	3%
Copper, Cu	0.050 mg	0.071 mg	6%
Selenium, Se	5.39 µg	7.70 µg	10%

Vitamins (23)

Nutrient	Per portion	Per 100 g	% DV
Retinol	21.7 µg	31.0 µg
Vitamin A, RAE	146 µg	209 µg	16%
Carotene, beta	1,110 µg	1,585 µg
Carotene, alpha	767 µg	1,095 µg
Vitamin E (alpha-tocopherol)	1.73 mg	2.47 mg	12%
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	37.1 µg	53.0 µg
Vitamin C, total ascorbic acid	0.56 mg	0.80 mg	1%
Thiamin	0.14 mg	0.21 mg	12%
Riboflavin	0.13 mg	0.18 mg	10%
Niacin	1.13 mg	1.61 mg	7%
Vitamin B-6	0.035 mg	0.050 mg	2%
Folate, total	24.5 µg	35.0 µg
Vitamin B-12	0.10 µg	0.15 µg	4%
Choline, total	24.2 mg	34.6 mg	4%
Vitamin K (phylloquinone)	10.5 µg	15.0 µg	9%
Folic acid	16.8 µg	24.0 µg
Folate, food	8.40 µg	12.0 µg
Folate, DFE	36.4 µg	52.0 µg	9%
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	0.0091 g	0.013 g
SFA 12:0	0.011 g	0.016 g
SFA 14:0	0.043 g	0.062 g
SFA 16:0	1.04 g	1.48 g
SFA 18:0	0.32 g	0.45 g
MUFA 18:1	3.50 g	5.00 g
PUFA 18:2	2.80 g	3.99 g
PUFA 18:3	0.34 g	0.49 g
PUFA 20:4	0.00070 g	0.0010 g
PUFA 22:6 n-3 (DHA)	0 g	0 g
MUFA 16:1	0.052 g	0.074 g
PUFA 18:4	0 g	0 g
MUFA 20:1	0.052 g	0.075 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 2707843: 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