Calories in Muffins: Nutrition Facts & Serving Sizes
Per 1 oz (28g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
One muffin (66g) contains 134 calories with 5.8g of protein, 26.7g of carbs, and 1.4g of fat. Per 100g, a muffin provides 203 calories, 8.8g of protein, 40.4g of carbs, and 2.1g of fat with 6.7g of fiber. This profile refers to an English-style plain muffin rather than a bakery-style sweet muffin, which is much higher in fat and sugar. The standout micronutrient is selenium at 40.3mcg per 100g, covering most of the daily requirement. Calcium comes in at 265mg per 100g. The relatively high fiber content at 6.7g per 100g contributes to satiety and digestive support. Sodium is elevated at 364mg per 100g, which is worth factoring in for those monitoring intake. The low fat content at 2.1g per 100g makes this muffin variety considerably leaner than most baked goods, with most calories coming from carbohydrates.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 oz (28g) | 57.7 | 2.5g | 11.5g | 0.6g | 1.9g |
| 1 muffin (66g) | 134 | 5.8g | 26.7g | 1.4g | 4.4g |
| 100g | 203 | 8.8g | 40.4g | 2.1g | 6.7g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 203 | 10% |
| Protein | 8.8g | 18% |
| Total Fat | 2.1g | 3% |
| Saturated Fat | 0.3g | 2% |
| Total Carbohydrates | 40.4g | 15% |
| Dietary Fiber | 6.7g | 24% |
| Sugars | 8.1g | 16% |
| Sodium | 364mg | 16% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 0.3g | 0% |
| Calcium | 265mg | 20% |
| Iron | 2.5mg | 14% |
| Potassium | 210mg | 4% |
| Vitamin B6 | 0.2mg | 12% |
| Magnesium | 71mg | 17% |
| Phosphorus | 282mg | 23% |
| Zinc | 1.6mg | 15% |
| Selenium | 40.3mcg | 73% |
| Folate | 49mcg | 12% |
| Thiamin (B1) | 0.3mg | 25% |
| Riboflavin (B2) | 0.1mg | 8% |
| Niacin (B3) | 3.4mg | 21% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Muffins
Plain muffins are a low-fat, moderate-protein bread alternative that fits well into a calorie-controlled diet. At 134 calories per muffin, they are lower in calories than most bread-based options like bagels or croissants, which makes them practical for daily meal planning without adding excessive calories.
The selenium content at 40.3mcg per 100g is one of the highest among baked goods. Selenium is a trace mineral that functions as an antioxidant, helps regulate thyroid hormone metabolism, and supports immune function. For active people, adequate selenium is also important for protecting cells from exercise-induced oxidative damage.
The fiber content at 6.7g per 100g provides meaningful support for blood sugar regulation and digestive health. Diets higher in fiber are associated with better weight management outcomes, reduced cholesterol levels, and improved insulin sensitivity. A single muffin delivers 4.4g of fiber, contributing a solid portion of the recommended 25 to 38g daily target.
Calcium at 265mg per 100g supports bone density and muscle contraction. For those who do not consume much dairy, muffins can be a supplementary calcium source. The combination of moderate protein and fiber in a relatively compact, portable food also makes plain muffins a practical option for post-workout meals or snacks when higher-carb refueling is appropriate.
Dietary Considerations
Standard muffins contain wheat flour and are not gluten-free. People with celiac disease or gluten sensitivity should use dedicated gluten-free muffins. This USDA data refers to a plain English-style muffin made without eggs, so it may be vegan depending on the specific recipe, though many commercial versions include dairy-derived ingredients such as whey or milk solids. Muffins are not suitable for ketogenic diets given the high carb content at 40.4g per 100g. For weight loss, the moderate calorie count of 134 per muffin and the fiber content make it a reasonable bread option when portioned as a single serving. Sodium at 364mg per 100g is notable, with one muffin delivering about 240mg. Those managing blood pressure or sodium intake should account for this in their daily totals.
Daily Intake (100g)
100g of muffin provides 10% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories are in a muffin?
One plain muffin (66g) contains 134 calories. Per 100g, muffins contain 203 calories. Note that bakery-style sweet muffins are significantly higher in calories, often 350 to 500 calories per serving due to added fat and sugar.
Is a muffin good for weight loss?
A plain muffin at 134 calories per serving is a reasonable option for weight loss when used as a bread substitute. The fiber at 4.4g per muffin supports satiety, and the low fat content keeps calories in check. Bakery muffins with added butter, chocolate, or icing are much higher in calories and less suitable for a deficit.
How much protein is in a muffin?
A plain muffin contains 8.8g of protein per 100g and about 5.8g per muffin (66g). This is a modest but meaningful amount for a bread product. Pairing a muffin with eggs or a protein source significantly boosts the meal's protein content.
Are muffins high in sugar?
Plain English-style muffins are relatively low in sugar at 8.1g per 100g and 5.3g per muffin. Bakery-style sweet muffins are considerably higher, often containing 20 to 40g of sugar per serving. Choosing plain varieties keeps sugar intake controlled.
Are muffins gluten-free?
Standard muffins contain wheat flour and are not gluten-free. Gluten-free muffins made from almond flour, rice flour, or oat flour (certified gluten-free) are widely available as alternatives.
How do muffins compare to bagels and English muffins in calories?
A plain muffin (66g) has about 134 calories. A bagel (98g) typically has about 265 calories. An English muffin sits around 130 to 150 calories depending on size. Plain muffins are among the lower-calorie bread options when comparing standard serving sizes.
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