How Many Calories in an English Muffin? Nutrition Facts & Macros
One English muffin (57 g) has 129 calories
Protein 5.1g · Carbs 25.2g · Fat 1g
English muffins are round, flat, fork-split breads popular for Eggs Benedict and breakfast sandwiches. At 227 kcal per 100 g, one muffin (57 g) has a moderate 129 kcal — less than a bagel or croissant. They're low in fat (1.69 g) with good protein for bread (8.87 g). English muffins contain about 44% water.
950 kJ · per 100g · Water: 43.63 g
Calorie Calculator: English Muffin
57 g English Muffin contains 129 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 English muffin (57 g) | 129 kcal | 5.1g | 25.2g | 1g |
| 1/2 muffin (29 g) | 66 kcal | 2.6g | 12.8g | 0.5g |
| 100 grams | 227 kcal | 8.9g | 44.2g | 1.7g |
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English Muffin — Nutrition Facts
| English Muffin | per 100g |
|---|---|
| Calories | 227 kcal |
| Protein | 8.87 g |
| Fat | 1.69 g |
| Carbs | 44.17 g |
| Fiber | 3.5 g |
| Sugar | 3.53 g |
| Sodium | 425 mg |
| Potassium | 109 mg |
| Magnesium | 24 mg |
| Phosphorus | 92 mg |
| Vitamin C | 1.8 mg |
| Vitamin B6 | 0.054 mg |
| Folate | 94 mcg |
| Manganese | 0.505 mg |
| Water | 43.63 g |
Source: USDA FoodData Central (FDC ID: 174994) · Data verified April 2026
Variations
Plain English muffin
227 kcal per 100 g — the standard enriched white English muffin. Low fat (1.69 g), good protein (8.87 g), 3.5 g fiber. A solid all-purpose breakfast base.
Whole wheat English muffin
~217 kcal per 100 g — slightly fewer calories than plain (227 kcal). More fiber (~5 g vs 3.5 g) for better satiety. Slightly nuttier flavor. Better choice for weight management and blood sugar control.
English muffin with egg & cheese
~300 kcal per 100 g (estimate) — a classic breakfast sandwich doubles the calories. One sandwich (~150 g) has approximately 450 kcal. Much higher fat and protein from egg and cheese. A filling meal but watch portion size.
Dietary Perspectives
For Weight Loss
One English muffin (57 g) has just 129 kcal — about 30% fewer calories than a bagel of similar perceived size (a bagel weighs 105 g, 277 kcal). Very low fat at 1.69 g per 100 g. The nooks and crannies hold toppings well, so you need less butter or jam. Makes an excellent base for a protein breakfast sandwich under 300 kcal (muffin + egg + turkey deli). Whole wheat version adds more fiber for satiety.
For Athletic Performance
Quick carb source — one English muffin (57 g) provides approximately 25 g carbs for pre-workout fuel. Good folate content (94 mcg) from enrichment supports red blood cell production. Very low fat (1.69 g) means fast digestion and no stomach discomfort. Top with peanut butter and banana for a balanced pre-race meal. Better than a bagel for portion control — half the size, half the carbs.
For Keto
NOT suitable for keto — 40.67 g net carbs per 100 g (44.17 g total carbs minus 3.5 g fiber). One English muffin (57 g) has approximately 23 g net carbs, which alone approaches or exceeds the strict keto limit of 20–25 g per day. Even half a muffin provides about 11.6 g net carbs. Made from wheat flour with no practical keto-friendly version. Use low-carb wraps or cloud bread as alternatives.
Frequently Asked Questions
How many calories are in an English muffin?
One English muffin (57 g) contains approximately 129 calories. Per 100 g, an English muffin has 227 calories. That's about half the calories of a bagel (277 kcal for 105 g). English muffins are one of the lower-calorie bread options, especially when eaten open-faced.
How many carbs are in an English muffin?
One English muffin (57 g) has about 25 g of carbohydrates, with 2 g of fiber and 2 g of sugar. Per 100 g, English muffins contain 44.17 g carbs. That's about half the carbs of a bagel per serving. The net carbs per muffin are approximately 23 g.
Is an English muffin healthy?
English muffins are a reasonably healthy bread choice. They're low in fat (1.69 g per 100 g), provide 8.87 g protein, and have 3.5 g fiber per 100 g. Enriched versions supply 94 mcg folate. At 129 kcal per muffin, they offer good portion control. Choose whole wheat for extra fiber.
English muffin vs bagel — which has fewer calories?
English muffin wins clearly. One English muffin (57 g) has 129 kcal, while one bagel (105 g) has 277 kcal — more than double. Per 100 g, the gap is smaller: English muffin 227 kcal vs bagel 264 kcal. But the portion size difference makes English muffins the better choice for calorie control.
Is an English muffin good for weight loss?
Yes, English muffins are one of the better bread options for weight loss. At 129 kcal per muffin with 5 g protein and 2 g fiber, they provide reasonable satiety. The nooks hold toppings well, so you use less butter or jam. Top with an egg and turkey deli for a protein breakfast sandwich under 300 kcal.
Is an English muffin keto-friendly?
No. One English muffin (57 g) has about 23 g net carbs — close to or exceeding the daily keto limit of 20-25 g. Even half a muffin provides about 11.6 g net carbs. Made from wheat flour, there's no way around the carbs. Use low-carb wraps or cloud bread as alternatives.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| English Muffin | 227 | 8.87g | 44.17g | 1.69g |
| Bagel (Plain) | 264 | 10.56g | 52.38g | 1.32g |
| Bread (Whole Wheat) | 252 | 12.45g | 42.71g | 3.5g |
| Croissant (Butter) | 406 | 8.2g | 45.8g | 21g |
| Pita Bread | 275 | 9.1g | 55.7g | 1.2g |
per 100g
Per 100 g, an English muffin has 227 kcal — less than a bagel (264 kcal) and bread (252 kcal). The real advantage is portion size: one muffin (57 g, 129 kcal) is much smaller than a bagel (105 g, 277 kcal), making it easier to control calories.
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