English muffins, whole grain white
FDC 174093muffin 1 serving (57 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 48 · +8 vs Baked goods medianWhole grain white English muffins score 48 of 100 on the Nutrient Density Score, a Fair result and 15th of 60 in the Baked goods lineup. Nothing here reaches excellent-tier levels, but protein and iron both land at 14% DV, with fiber at 13% DV and calcium at 11% DV rounding out a fairly even spread.
These are built for splitting, toasting, and topping with butter, eggs, or nut butter rather than eating plain; one muffin (57 g) is the standard serving. There is no sodium or fat flag on this profile, though the nutrient percentages are modest across the board rather than concentrated in any one area, so it works more as a steady breakfast base than a standout source of a single nutrient.
See how this score is calculated, build a plate around english muffins, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 245 kcal | 12% |
| Total fat | 1.8 g | 2% |
| Saturated fat | 0 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 386 mg | 17% |
| Carbohydrate | 50 g | 18% |
| Dietary fiber | 3.5 g | 13% |
| Sugars | 1.8 g | |
| Protein | 7 g | 14% |
| Potassium | 130 mg | 3% |
| Calcium | 140 mg | 11% |
| Iron | 2.5 mg | 14% |
| Magnesium | 33 mg | 8% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.25 mg | 2% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 140 kcal | 7% |
| Total fat | 1 g | 1% |
| Saturated fat | 0 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 220 mg | 10% |
| Carbohydrate | 29 g | 10% |
| Dietary fiber | 2 g | 7% |
| Sugars | 1 g | |
| Protein | 4 g | 8% |
| Potassium | 74 mg | 2% |
| Calcium | 80 mg | 6% |
| Iron | 1.4 mg | 8% |
| Magnesium | 19 mg | 4% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.14 mg | 1% |
Source: USDA FoodData Central · Public domain
FDC 174093Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the baked goods median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Crackers, whole-wheatDensity 48 vs 48Bagels, whole grain whiteDensity 49 vs 48Bread, pumpernickelDensity 51 vs 48Original analysis by NutriVerdict
In the kitchen and how to use it
Whole grain white English muffins toast up with the same craggy, nook-and-cranny surface as the classic version, which is exactly what makes them good at holding melted butter, jam, or a fried egg without everything sliding off. Split them with a fork rather than a knife to keep that rough texture intact for toasting. They're the standard base for a breakfast sandwich with egg and cheese, work as a quick pizza-style snack topped with sauce and mozzarella under the broiler, or simply get toasted and buttered alongside eggs at breakfast.
Because whole grain white flour is milled to look and taste lighter than typical whole wheat, these muffins are an easy swap for households used to white bread who want a bit more fiber without a heavier, denser bite. At 245 calories per muffin serving with 7.02 g protein and 3.5 g fiber per 100 g, they make a reasonably substantial breakfast base, especially topped with eggs or nut butter for extra protein. Keep them in their bag at room temperature for a few days or freeze extras, since English muffins toast well straight from frozen and don't need thawing first.
Frequently asked questions about english muffins
How many calories are in a whole grain white English muffin?
One muffin serving has 245 calories, based on a 57 g muffin.
Are whole grain white English muffins high in fiber?
They provide about 13% of the Daily Value for fiber per 100 g, more modest than whole wheat bread but more than plain white bread.
How do you prepare an English muffin?
Split it with a fork rather than slicing with a knife so the craggy surface stays intact, then toast until browned before adding butter, jam, or eggs.