Muffins, oat bran

Oat bran muffins land solidly mid-pack for baked goods, earning 56 of 100 on the Nutrient Density Score, a Fair rating, and ranking 7 of 60 in the Baked goods category, better than most sweet breads and pastries. The bran gives them real mineral weight, with magnesium reaching 37% DV and iron climbing to 23% DV, while dietary fiber sits at 16% DV and protein at 14% DV, a profile that leans more whole grain than dessert.

A standard oat bran muffin works as a grab-and-go breakfast or a coffee-break pairing, and the bran's coarser texture keeps it less crumbly than a plain wheat muffin. At 270 calories per 100 grams it is still a baked good built on flour and sugar rather than a whole-grain staple, so portion size matters more here than with something like oatmeal itself.