English Muffin Nutrition, Calories, and Health Benefits

English muffins with butter and jam
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Many health-conscious eaters choose English muffins with their healthy morning meal because they think it's a more nutritious choice than bread. The calories are about the same, but there are some ways that you can make an English muffin a smart choice no matter when you choose to eat it.

English Muffin Nutrition Facts

A single serving of an English muffin is one full muffin (both the top and bottom). The products are usually baked without unhealthy trans fat or saturated  fat, like many popular morning baked goods, and are also not a significant source of sugar. In a typical English muffin, there are:

  • 130 calories
  • 24 carbohydrates or 23 net carbs
  • 1 gram of fat
  • 24 grams of carbohydrates
  • 1 gram of sugar
  • 4 grams of protein

Nutrition Facts for Different English Muffin Brands

The most popular types of English muffins are the standard variety that you'll find in the baked goods or bread section of the grocery store.

Brands like Bays and Thomas' English muffins are well known for their rectangular boxes. There are different varieties to choose from and the nutrition data varies for each of them, according to the USDA.

  • A 100-percent whole-wheat English muffin provides 118 calories, 5 grams of protein, 23 grams of carbohydrate, 4 grams of dietary fiber, 5 grams sugar, 1 grams 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 sugar, 1 grams 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 sugar, 3 grams of fat and 205 milligrams of sodium
  • A 100-percent whole wheat English muffin with raisins provides123 calories, 5 grams of protein, 25 grams of carbohydrate, 4 grams of dietary fiber, 7 grams sugar, 1 grams 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 sugar, 2 grams of fat and 391 milligrams of sodium.

Are English Muffins Healthier Than Bread?

A single slice of white bread provides about 70 calories, 2 grams of protein, 13 grams of carbohydrate, one gram of fat and about one gram of dietary fiber. So are English muffins healthier? Not really if you compare similar sizes. A half English muffin (half the serving size) is about the same size as a slice of bread.

Regardless of your choice, however, there are ways to make your bread or English muffin healthier. First, choose a whole grain variety. Whole grains are a good source of fiber. Fiber provides several health benefits, but it is especially helpful if you are trying to watch your waistline because it helps to keep you full for a longer period of time after eating.

How to Make Your English Muffin Healthier

You can also watch what you put on your bread or muffin. The toppings are much more likely to affect your waistline than the bread.

  • Jams and jellies are often high in calories and sugar. Choose fresh fruit instead. Mash a ripe banana on top of your muffin, spread with heart-healthy avocado or layer with thinly sliced strawberries for sweetness.
  • Use whipped butter or cream cheese instead of the block-style versions. Why? Because whipped varieties are fluffed up and easier to spread. You almost always end up using less and keeping your saturated fat intake lower.
  • Go topless. If you use English muffins for a sandwich, use the bottom half only. That way you cut your bread calories and have a good 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 (and lower in calories) than a traditional slice of pizza.

How to Store English Muffins

The cellophane wrapper used by popular English muffin brands can make storage a hassle. Most 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 in the freezer. Then remove as needed and reheat in the microwave, toaster or oven.

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