English Muffins: Calories, Nutrition, and More

English muffins are a type of small round bread that is often served with breakfast.

They are usually sliced ​​horizontally, toasted and paired with butter or other toppings such as eggs, meat, cheese, fruits and jams.

Most of the English muffins purchased in the store are made from refined flour, water, yeast, salt and sugar.

However, you can also buy whole wheat English muffins. It is high in fiber and contains whole grain flour rather than refined flour (1, 2).

Flavor English muffins are now a popular option. Many brands offer varieties such as pumpkin spices, cinnamon, blueberries, raisins and cranberries.

summary

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

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

It is also rich in some important nutrients such as selenium, manganese and B vitamins (1).

One whole grain English muffin contains the following nutrients (1):

• calorie: 134 134
• carbohydrate: 27 grams
• obesity: 1 gram
• fiber: 4.5 grams
• protein: 6 grams
• manganese: 51% of daily violence (DV)
• selenium: 48% of DV
• Thiamine: 17% of DV
• copper: 16% of DV
• nicotine: 14% of DV
• calcium: 14% of DV
• sodium: 10% of DV
• iron: 9% of DV
• Folic acid: 8% of DV
• Riboflavin: 7% of DV

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

It also contains manganese, which is necessary for metabolism, brain function, and bone health (Four).

Many types of English muffins are rich in B vitamins such as thiamine, riboflavin, and nicotine. All of this depends on the body for energy and brain health (Five).

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

If you find yourself using plenty of sweet toppings such as honey, jam, and jelly, English muffins can be significantly higher in calories, carbs, and sugar per serving.

summary

English muffins are relatively low in calories, but contain some important nutrients such as selenium, manganese, and B vitamins.

English muffins may offer some potential health benefits, such as improved bowel health and weight management.

Promote weight management

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

Dietary fiber can slow digestion as it passes through the gastrointestinal tract, prolong the feeling of fullness, and reduce appetite (6).

You can replace a high-calorie breakfast such as bagels or cheese with a balanced breakfast that is low in calories and high in protein and fiber, such as English muffins topped with hard-boiled eggs and hummus or avocado. Helps you lose weight.

Whole wheat English muffins are especially beneficial for maintaining a moderate weight.

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

Supports intestinal health

Thanks to their fiber content, whole wheat English muffins may help your digestive system health.

In fact, some studies have shown that consuming enough fiber can be beneficial to people dealing with chronic constipation. It may also help prevent hemorrhoids (8).

In addition to promoting regularity, fibers can help protect you from a variety of other digestive problems, including diverticulitis, which is characterized by small bulges that form on the inner wall of the intestine. there is(9, Ten).

Other studies suggest that consuming more fiber may be associated with a lower risk of colorectal cancer ()11 11, 12).

summary

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

English muffins are an excellent source of some important nutrients, but the potential health benefits they offer depend on the particular type and toppings you choose.

Not all English muffins are made the same nutritionally. For example, English muffins made from whole-grain flour contain nearly three times as much fiber as those made from refined flour (1, 13).

In addition, studies have shown that increased intake of refined grains (such as English muffins made from refined flour) increases tummy fat, increases triglyceride levels, and reduces insulin sensitivity, a risk factor for type 2 diabetes. May be related (14, 15).

Choosing a topping that is high in sodium and sugar can negate some of the health benefits associated with English muffins.

Overlapping toppings such as jam and honey can increase your sugar and carbohydrate intake. Also, if you’re looking for delicious muffins made from processed meats such as bacon, ham, and sausages, you may have added sodium and saturated fat to your diet (you may have added sodium and saturated fat to your diet ().16 16, 17 17, 18 18, 19 19, 20).

Finally, keep in mind that English muffins contain gluten. Gluten is a type of protein found in wheat, barley and rye (twenty one).

Most people can tolerate gluten without problems, but people with celiac disease or non-celiac gluten hypersensitivity should avoid foods that contain gluten to avoid unpleasant side effects (twenty two).

summary

English muffins contain gluten, so it’s best to avoid gluten if you’re eating a gluten-free diet. In addition, choosing varieties made from refined flour or adding salty or sugar-like toppings can negate some of the potential health benefits.

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

English muffins overlap with similar foods such as bread, bagels and biscuits, but these products also have some important nutritional differences.

Let’s take a closer look at the comparison between English muffins and other breakfast foods (1, 13, twenty three, twenty four, twenty five, 26, 27):

As you can see, one whole wheat English muffin contains about half the calories and the same amount of fiber as a whole wheat bagel muffin.

Overview

The table above shows a comparison of English muffins with other breakfast items such as bread, bagels and biscuits. If you’re concerned about nutrition, whole-grain English muffins are a good match for these options.

English muffins can be a nutritious addition to your healthy diet. Still, this depends on the particular type of muffin and topping you choose.

Ideally, choose whole-grain wheat varieties as much as possible, as they have more fiber than English muffins made from refined flour.1, 13).

To maximize nutritional value, it is best to choose toppings that are rich in protein, fiber, vitamins, or minerals.

Here are some nutritious toppings to try out the following English muffins:

• Khums
• Boiled egg and pepper
• Mashed potato avocado
• tuna
• cottage cheese
• Mozzarella cheese with tomato slices and fresh basil
• Nut butter
• Sliced ​​banana
• Fresh fruit and Greek yogurt
• Chives and scrambled eggs

summary

If possible, choose whole-grain English muffins and nutritious toppings to get the most nutritious ones for your spending.

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

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

Whenever possible, choose whole wheat English muffins and add healthy toppings such as hummus, eggs, and nut butter to maximize the nutritional value of your morning diet.