Food · Baked Products
English muffins nutrition facts
A typical portion of english muffins (1 muffin 1 serving; 57 g, whole grain white) has 140 calories and 4g of protein (USDA FoodData Central). USDA lists 14 descriptions of it: per 100 g they range from 203 calories (whole-wheat) to 338 (fast foods, with cheese and sausage).
Nutrition Facts
* 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 for English muffins, whole grain white, scaled to the portion. Check the USDA record.
- Protein per 100 g
- 7g
- more than 44% of 8,218 USDA reference foods
- Calories per 100 g
- 245
- more than 64% of reference foods
- Sodium per 100 g
- 386mg
- more than 78% of reference foods
1 muffin 1 serving weighs 57 g in USDA's record for English muffins, whole grain white (FDC 174093).
Where the calories come from: 82% carbohydrate, 6% fat and 11% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Also rich in
Source: USDA FoodData Central (FDC 174093), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Every form of english muffins USDA describes
Fast foods, with cheese and… has the most calories per 100 g (338); the fewest: Whole-wheat (203)
Every nutrient in this record (79)
The portion is 1 muffin 1 serving (57 g); % DV is for that portion.
Energy, macronutrients and sugars (14)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 4.00 g | 7.02 g | 8% |
| Total lipid (fat) | 1.0 g | 1.75 g | 1% |
| Carbohydrate, by difference | 28.6 g | 50.2 g | 10% |
| Ash | 0.91 g | 1.59 g | |
| Energy | 140 kcal | 245 kcal | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 22.5 g | 39.5 g | |
| Total Sugars | 1.0 g | 1.75 g | |
| Fiber, total dietary | 2.00 g | 3.50 g | 7% |
| Cholesterol | 0 mg | 0 mg | 0% |
| Fatty acids, total trans | 0 g | 0 g | |
| Fatty acids, total saturated | 0 g | 0 g | 0% |
| Fatty acids, total monounsaturated | 0 g | 0 g | |
| Fatty acids, total polyunsaturated | 0 g | 0 g |
Minerals (9)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 79.8 mg | 140 mg | 6% |
| Iron, Fe | 1.44 mg | 2.53 mg | 8% |
| Magnesium, Mg | 18.8 mg | 33.0 mg | 4% |
| Phosphorus, P | 72.4 mg | 127 mg | 6% |
| Potassium, K | 74.1 mg | 130 mg | 2% |
| Sodium, Na | 220 mg | 386 mg | 10% |
| Zinc, Zn | 0.55 mg | 0.97 mg | 5% |
| Copper, Cu | 0.093 mg | 0.16 mg | 10% |
| Selenium, Se | 9.86 µg | 17.3 µg | 18% |
Vitamins (23)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 0 µg | 0 µg | |
| Vitamin A, RAE | 0 µg | 0 µg | 0% |
| Carotene, beta | 0.57 µg | 1.00 µg | |
| Carotene, alpha | 0 µg | 0 µg | |
| Vitamin E (alpha-tocopherol) | 0.14 mg | 0.25 mg | 1% |
| Vitamin D (D2 + D3) | 0 µg | 0 µg | 0% |
| Cryptoxanthin, beta | 0 µg | 0 µg | |
| Lycopene | 0 µg | 0 µg | |
| Lutein + zeaxanthin | 38.2 µg | 67.0 µg | |
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | 0% |
| Thiamin | 0.15 mg | 0.26 mg | 12% |
| Riboflavin | 0.10 mg | 0.18 mg | 8% |
| Niacin | 1.20 mg | 2.10 mg | 7% |
| Vitamin B-6 | 0.032 mg | 0.056 mg | 2% |
| Folate, total | 39.9 µg | 70.0 µg | |
| Vitamin B-12 | 0 µg | 0 µg | 0% |
| Choline, total | 3.71 mg | 6.50 mg | 1% |
| Vitamin K (phylloquinone) | 1.31 µg | 2.30 µg | 1% |
| Folic acid | 27.9 µg | 49.0 µg | |
| Folate, food | 12.0 µg | 21.0 µg | |
| Folate, DFE | 59.9 µg | 105 µg | 15% |
| Vitamin E, added | 0 mg | 0 mg | |
| Vitamin B-12, added | 0 µg | 0 µg |
Fatty acids (30)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 4:0 | 0 g | 0 g | |
| SFA 6:0 | 0 g | 0 g | |
| SFA 8:0 | 0 g | 0 g | |
| SFA 10:0 | 0 g | 0 g | |
| SFA 12:0 | 0 g | 0 g | |
| SFA 14:0 | 0 g | 0 g | |
| SFA 16:0 | 0 g | 0 g | |
| SFA 18:0 | 0 g | 0 g | |
| SFA 20:0 | 0 g | 0 g | |
| MUFA 18:1 | 0 g | 0 g | |
| PUFA 18:2 | 0 g | 0 g | |
| PUFA 18:3 | 0 g | 0 g | |
| PUFA 20:4 | 0 g | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | |
| SFA 22:0 | 0 g | 0 g | |
| MUFA 14:1 | 0 g | 0 g | |
| MUFA 16:1 | 0 g | 0 g | |
| PUFA 18:4 | 0 g | 0 g | |
| MUFA 20:1 | 0 g | 0 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 | |
| SFA 15:0 | 0 g | 0 g | |
| SFA 17:0 | 0 g | 0 g | |
| SFA 24:0 | 0 g | 0 g | |
| MUFA 24:1 c | 0 g | 0 g | |
| PUFA 20:2 n-6 c,c | 0 g | 0 g | |
| MUFA 17:1 | 0 g | 0 g | |
| PUFA 20:3 | 0 g | 0 g | |
| MUFA 15:1 | 0 g | 0 g |
Source: USDA FoodData Central, FDC 174093: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.
Questions
How many calories are in english muffins?
140 in 1 muffin 1 serving (57 g) of whole grain white; 203 to 338 per 100 g across USDA's descriptions.
How much protein is in english muffins?
4g in 1 muffin 1 serving; 7 g per 100 g.
How much sodium is in english muffins?
220mg in 1 muffin 1 serving; 386 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.
Sources for this page
- USDA FoodData Central
- the food and product records, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what each data type is and how branded records are submitted. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- the survey foods and their portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, rounding and Daily Values. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov