Calories in English muffins, whole grain white
Generic food Bread and Baked Goods
English muffins, whole grain white contains 245 kcal per 100 g. A 1 muffin 1 serving (57 g) provides about 140 kcal.
Roughly 82% of its calories come from carbohydrates, with 11% from protein and 6% from fat (estimated with general energy factors).
That is less energy than the typical item in baked products on FoodFactly, where the median is 365 kcal per 100 g across 522 foods.
100 g provides 31% of the Daily Value for selenium, 26% of the Daily Value for Folate (B9) and 22% of the Daily Value for Thiamin (B1).
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 245 kcal | |
| Total fat L | 1.8 g | 2% |
| Saturated fat L | 0 g | 0% |
| Trans fat L | 0 g | |
| Cholesterol L | 0 mg | 0% |
| Sodium L | 386 mg | 17% |
| Total carbohydrates C | 50.2 g | 18% |
| Dietary fiber L | 3.5 g | 13% |
| Total sugars L | 1.8 g | |
| Protein L | 7 g | 14% |
| Vitamin A C | 0 µg | 0% |
| Vitamin C L | 0 mg | 0% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 0.25 mg | 2% |
| Vitamin K C | 2.3 µg | 2% |
| Thiamin (B1) L | 0.26 mg | 22% |
| Riboflavin (B2) L | 0.18 mg | 14% |
| Niacin (B3) L | 2.1 mg | 13% |
| Vitamin B6 C | 0.056 mg | 3% |
| Folate (B9) C | 105 µg | 26% |
| Vitamin B12 C | 0 µg | 0% |
| Choline C | 6.5 mg | 1% |
| Calcium L | 140 mg | 11% |
| Iron L | 2.5 mg | 14% |
| Magnesium C | 33 mg | 8% |
| Phosphorus C | 127 mg | 10% |
| Potassium C | 130 mg | 3% |
| Zinc C | 0.97 mg | 9% |
| Copper C | 0.16 mg | 18% |
| Selenium C | 17.3 µg | 31% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 11%
- Carbohydrates 82%
- Fat 6%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein7 gabove the median for baked products (median 6.7 g)
- Fiber3.5 gabove the median for baked products (median 2.4 g)
- Sugars1.8 gin the lowest quarter of baked products (median 9.5 g)
- Fat1.8 gin the lowest quarter of baked products (median 11 g)
- Saturated fat0 gin the lowest quarter of baked products (median 2.6 g)
- Sodium386 mgbelow the median for baked products (median 433 mg)
- Protein per 100 kcal2.9 gprotein density, useful for comparing foods with different calorie levels
- Water39.5 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat L | 0 g |
|---|---|
| Polyunsaturated fat L | 0 g |
Individual fatty acids (31)
| EPA (omega-3, 20:5 n-3) C | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0 g |
| Linoleic acid (omega-6, 18:2) C | 0 g |
| SFA 4:0 C | 0 g |
| SFA 6:0 C | 0 g |
| SFA 8:0 C | 0 g |
| SFA 10:0 C | 0 g |
| SFA 12:0 C | 0 g |
| SFA 14:0 C | 0 g |
| SFA 16:0 C | 0 g |
| SFA 18:0 C | 0 g |
| SFA 20:0 C | 0 g |
| MUFA 18:1 C | 0 g |
| PUFA 18:3 C | 0 g |
| PUFA 20:4 C | 0 g |
| SFA 22:0 C | 0 g |
| MUFA 14:1 C | 0 g |
| MUFA 16:1 C | 0 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
| SFA 15:0 C | 0 g |
| SFA 17:0 C | 0 g |
| SFA 24:0 C | 0 g |
| MUFA 24:1 c C | 0 g |
| PUFA 20:2 n-6 c,c C | 0 g |
| MUFA 17:1 C | 0 g |
| PUFA 20:3 C | 0 g |
| MUFA 15:1 C | 0 g |
| PUFA 22:4 C | 0 g |
Carotenoids (7)
| Beta-carotene C | 1 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 67 µg |
| Retinol C | 0 µg |
| Carotene, alpha C | 0 µg |
| Vitamin D (D2 + D3), International Units C | 0 IU |
| Cryptoxanthin, beta C | 0 µg |
Other components (11)
| Water C | 39.5 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Ash C | 1.6 g |
| Theobromine C | 0 mg |
| Energy C | 1,023 kJ |
| Vitamin A, IU C | 2 IU |
| Folic acid C | 49 µg |
| Folate, food C | 21 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Other forms of English muffins
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| English muffins, plain, unenriched, with calcium propionate (includes sourdough) | 235 | 7.7 g | 46 g | 1.8 g |
| English muffins, plain, unenriched, without calcium propionate (includes sourdough) | 235 | 7.7 g | 46 g | 1.8 g |
| English muffins, plain, enriched, without calcium propionate(includes sourdough) | 235 | 7.7 g | 46 g | 1.8 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Bread, french or vienna, whole wheat | 239 | 8.3 g | 49.1 g | 1 g |
| Muffins, English, mixed-grain (includes granola) | 235 | 9.1 g | 46.3 g | 1.8 g |
| Rolls, french | 277 | 8.6 g | 50.2 g | 4.3 g |
| Muffins, English, wheat | 223 | 8.7 g | 44.8 g | 2 g |
| Muffin, English, wheat bran | 223 | 8.7 g | 44.8 g | 2 g |
| Muffin, English, wheat or cracked wheat | 223 | 8.7 g | 44.8 g | 2 g |
| Muffin, English, whole grain white | 223 | 8.7 g | 44.8 g | 2 g |
| Muffin, English, multigrain | 223 | 8.7 g | 44.8 g | 2 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in english muffins?
100 g of english muffins has 245 kcal. 1 muffin 1 serving (57 g): about 140 kcal.
How much protein is in english muffins?
English muffins contains 7 g of protein per 100 g (14% of the 50 g Daily Value), or 4 g in 1 muffin 1 serving (57 g). About 11% of its calories come from protein. Compared with other baked products, that is above the median (median 6.7 g).
How many carbs are in english muffins?
English muffins has 50.2 g of total carbohydrates per 100 g, including 3.5 g of fiber and 1.8 g of sugars.
How much fat is in english muffins?
English muffins contains 1.8 g of fat per 100 g, of which 0 g is saturated (0% of the Daily Value).
What vitamins and minerals does english muffins contain?
Per 100 g, the most notable amounts relative to the Daily Value are selenium (31% DV), Folate (B9) (26% DV), Thiamin (B1) (22% DV), copper (18% DV) and iron (14% DV). The full list is in the vitamins and minerals table above.
How much sodium is in english muffins?
100 g contains 386 mg of sodium, 17% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: SR Legacy, record dated April 1, 2019. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: SR Legacy, record 174093. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.