English muffins: calories, nutrition and more

Warm and crispy, English muffins are versatile treats that you can enjoy sweet or savory.

English muffins aren’t just a breakfast option. You can turn your English muffins into everything from mini pizzas to sandwiches to patty melts.

However, despite their huge popularity, you might be wondering if English muffins are actually healthy.

This article explores the nutritional pros and cons of English muffins, as well as information on how they compare to other bread-based breakfast products.

English muffins are a type of round bun often served for breakfast.

They are usually sliced ​​horizontally, grilled, and served with butter or other toppings, such as eggs, meat, cheese, fruit, or jam.

Most store-bought English muffins you’ll come across are made with refined flour, water, yeast, salt, and sugar.

However, you can also buy whole-wheat English muffins, which are higher in fiber and contain whole-wheat flour rather than refined wheat flour (1, 2).

Flavored English muffins have become popular options. Many brands offer varieties such as pumpkin spice, cinnamon, blueberry, raisin, and cranberry.

summary

English muffins are a popular breakfast food made from flour, water, yeast, salt and sugar. Whole wheat versions and flavored varieties are also available.

English muffins are relatively low in calories, with about 134 calories per serving (1).

They’re also rich in several important nutrients, including selenium, manganese, and B vitamins (1).

A whole wheat English muffin contains the following nutrients (1):

  • calories: 134
  • Crabs: 27 grams
  • Fat: 1 gram
  • Fiber: 4.5 grams
  • Protein: 6 grams
  • Manganese: 51% of the Daily Value (DV)
  • Selenium: 48% of DV
  • Thiamine: 17% of DV
  • The copper: 16% of DV
  • Niacin: 14% of DV
  • Calcium: 14% of DV
  • Sodium: 10% of DV
  • The iron: 9% of DV
  • Folate: 8% DV
  • Riboflavin: 7% of DV

English muffins are particularly high in selenium, an important mineral that acts as an antioxidant and plays a key role in regulating thyroid hormone production (3).

They also contain manganese, which is needed for your metabolism, brain function and bone health (4).

Many varieties of English muffins are also fortified with B vitamins such as thiamin, riboflavin, and niacin, which your body depends on for energy and brain health (5).

However, keep in mind that the nutrient profile may vary depending on the specific type of English muffin you decide to eat and the toppings you add to it.

If you find yourself slathering generous servings of sweet toppings like honey, jam, or jelly, your English muffin may have significantly more calories, carbs, and added sugar per serving.

summary

English muffins are relatively low in calories but contain several important nutrients, including selenium, manganese and B vitamins.

English muffins may offer you several potential health benefits, including better gut health and better weight management.

Promote weight management

English muffins are low in calories but contain a few grams of fiber per serving (1).

Fiber can slow down your digestion as it travels through your gastrointestinal tract, helping you feel full longer and reducing your appetite (6).

Replacing a high-calorie breakfast, such as a bagel with bacon and cheese, with a whole, lower-calorie breakfast higher in protein and fiber, such as an English muffin topped with a hard-boiled egg and hummus or avocado, could aid in weight loss.

Whole-wheat English muffins can be especially beneficial for maintaining moderate weight.

Not only do they contain more fiber than other varieties, but studies suggest that a higher intake of whole grains may be linked to lower body weight and lower body mass index (1, 7).

Support gut health

Thanks to their fiber content, whole wheat English muffins can help support your digestive health.

In fact, some research shows that consuming enough fiber may benefit people with chronic constipation. It can also help prevent hemorrhoids (8).

In addition to promoting regularity, fiber may help protect you against a range of other digestive issues, including diverticular disease, a condition characterized by small bumps that form in the lining of the intestine (9, ten).

Other research suggests that eating more fiber may be associated with a lower risk of colorectal cancer (11, 12).

summary

English muffins can promote regularity and help you maintain a moderate weight, thanks to the amount of fiber they contain.

Although English muffins are a good source of several important nutrients, the potential health benefits they offer can vary depending on the type and fillings you choose.

Not all English muffins are created equal when it comes to nutrition. For example, English muffins made with whole-wheat flour have nearly three times the fiber of those made with refined wheat flour (1, 13).

Additionally, studies show that increased consumption of refined grains — like English muffins made with refined flour — may be associated with increased abdominal fat, higher triglyceride levels, and decreased sensitivity. insulin, a risk factor for type 2 diabetes (14, 15).

Selecting toppings high in sodium or added sugar can also negate some of the health benefits associated with English muffins.

Stacking on toppings such as jam or honey can increase your sugar and carb intake. And if you opt for a savory muffin with processed meats like bacon, ham, or sausage, you may be adding sodium and saturated fat to your diet (16, 17, 18, 19, 20).

Finally, remember that English muffins contain gluten, a type of protein found in wheat, barley, and rye (21).

While most people can tolerate gluten without any problems, people with celiac disease or non-celiac gluten sensitivity should avoid gluten-containing foods to avoid unpleasant side effects (22).

summary

English muffins contain gluten, so if you eat gluten-free, it’s best to avoid them. Additionally, choosing varieties made with refined flour or adding salty or sweet toppings may negate some of the potential health benefits.

English muffins are just one of many popular bread-based breakfast items.

Although English muffins have some overlap with similar foods, such as breads, bagels and cookies, these products also have key nutritional differences.

Here’s a closer look at how English muffins compare to other breakfast foods (1, 13, 23, 24, 25, 26, 27):

As you can see, a single whole-wheat English muffin has nearly half the calories and the same amount of fiber as its whole-wheat bagel counterpart.

Summary

The table above compares English muffins to other breakfast items, such as bread, bagels, and cookies. If nutrition is your concern, whole wheat English muffins compare well to these alternatives.

English muffins can be a nutritious addition to your healthy diet. However, it depends on the specific type of muffins and toppings you choose.

Ideally, choose whole-wheat varieties whenever possible, as they provide a higher amount of fiber than English muffins made with refined flour (1, 13).

To help maximize nutritional value, it’s best to opt for fillings high in protein, fiber, vitamins, or minerals.

Here are some nutritious toppings to try on your next English muffin:

  • Hummus
  • hard-boiled egg with pepper
  • mashed avocado
  • Tuna
  • cottage cheese
  • mozzarella with sliced ​​tomatoes and fresh basil
  • hazelnut butter
  • banana slices
  • Greek yogurt with fresh fruit
  • scrambled eggs with chives

summary

To get the best bang for your buck, choose whole-wheat English muffins and nutrient-dense toppings when possible.

English muffins are a popular breakfast food, usually made with flour, yeast, water, salt, and sugar.

In addition to being low in calories, some English muffins contain high amounts of fiber and several other important vitamins and minerals.

Whenever possible, choose whole-wheat English muffins and add healthy toppings like hummus, eggs or nut butter to maximize the nutritional value of your morning meal.

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