How Many Calories in a Muffin? Nutrition Facts & Macros
One muffin (57g) has 214 calories
Protein 2.6g · Carbs 30.2g · Fat 9.2g
Muffins are a popular baked treat — soft, fluffy, and often packed with fruit or chocolate. Whether you pair them with coffee, track your macros, or compare with other baked goods, knowing the exact nutrition facts helps. Here's everything you need to know about muffin calories and macros, based on USDA data. A blueberry muffin is about 25% water.
1569 kJ · per 100g · Water: 24.96 g
Calorie Calculator: Muffin (Blueberry)
57 g Muffin (Blueberry) contains 214 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 muffin (57g) | 214 kcal | 2.6g | 30.2g | 9.2g |
| 1 jumbo muffin (113g) | 424 kcal | 5.1g | 59.9g | 18.2g |
| 100 grams | 375 kcal | 4.5g | 53g | 16.1g |
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Muffin (Blueberry) — Nutrition Facts
| Muffin (Blueberry) | per 100g |
|---|---|
| Calories | 375 kcal |
| Protein | 4.49 g |
| Fat | 16.07 g |
| Carbs | 53 g |
| Saturated Fat | 2.84 g |
| Monounsaturated Fat | 4.82 g |
| Polyunsaturated Fat | 8.1 g |
| Cholesterol | 30 mg |
| Fiber | 1.1 g |
| Sugar | 31.47 g |
| Sodium | 336 mg |
| Potassium | 121 mg |
| Calcium | 44 mg |
| Magnesium | 10 mg |
| Phosphorus | 146 mg |
| Iron | 1.3 mg |
| Zinc | 0.37 mg |
| Manganese | 0.449 mg |
| Selenium | 8.2 mcg |
| Vitamin A | 21 mcg |
| Vitamin C | 0.9 mg |
| Thiamine (B1) | 0.168 mg |
| Riboflavin (B2) | 0.163 mg |
| Niacin (B3) | 1.42 mg |
| Vitamin B6 | 0.04 mg |
| Folate | 48 mcg |
| Vitamin B12 | 0.16 mcg |
| Vitamin D | 0.1 mcg |
| Vitamin E | 1.63 mg |
| Vitamin K | 39.2 mcg |
| Water | 24.96 g |
Source: USDA FoodData Central (FDC ID: 172765) · Data verified September 2026
Variations
Chocolate muffin
~400 kcal per 100g — slightly more than blueberry (375 kcal) due to chocolate chips and cocoa butter. Higher fat (~18g) and sugar (~35g). A standard chocolate muffin (57g) has about 228 calories.
Whole wheat muffin
~270 kcal per 100g — significantly fewer calories than regular (375 kcal). More fiber (~3g vs 1.1g), less sugar (~20g vs 31.47g). A better option if you want a muffin while watching calories.
Dietary Perspectives
For Weight Loss
At 375 kcal per 100 g, a blueberry muffin is calorie-dense. It contains 53 g of carbohydrates (31.5 g sugar), 16.1 g of fat, and only 4.5 g of protein per 100 g. Fiber is just 1.1 g per 100 g — very low satiety for its calorie cost. A single muffin (~115 g) delivers 431 kcal, equivalent to a full meal but without the satiating protein and fiber a proper meal provides.
For Athletic Performance
Muffin provides 53 g of carbohydrates per 100 g, but with 16.1 g of fat the digestion is slower than ideal for pre-workout fueling. A muffin (~115 g) delivers 61 g of carbs alongside 18.5 g of fat. Contains 121 mg of potassium per 100 g. Better consumed 3+ hours before training if used as a carb source. Post-training, faster-digesting carbs with protein are more effective for recovery.
For Keto
Not compatible with a ketogenic diet — a muffin has 51.9 g of net carbs per 100 g (53 g carbs − 1.1 g fiber). One muffin (~115 g) contains approximately 59.7 g of net carbs plus 31.5 g of sugar, far exceeding any daily keto allowance. For a keto-friendly baked treat, use almond flour muffin recipes with 3-5 g net carbs per serving.
Frequently Asked Questions
How many calories are in a muffin?
One blueberry muffin (57g) contains approximately 214 calories. Per 100g, a blueberry muffin has 375 calories — surprisingly high for a small baked good. A jumbo muffin (113g) has about 424 calories. Most calories come from carbs (53g per 100g) and fat (16.07g).
How much sugar is in a muffin?
One blueberry muffin (57g) contains about 17.9g of sugar. Per 100g, muffins have 31.47g of sugar — that's nearly 8 teaspoons per 100g. Most of this is added sugar from the recipe, not just from blueberries. This makes muffins one of the higher-sugar baked goods.
How much fat is in a muffin?
One blueberry muffin (57g) has about 9.2g of total fat, of which 1.6g is saturated fat. Per 100g, muffins contain 16.07g fat and 2.84g saturated. The fat comes mainly from vegetable oil in the recipe. Compared to a croissant (21g fat), a muffin has less fat but more sugar.
Muffin vs cupcake — what's the difference?
Nutritionally, muffins and cupcakes are similar: both around 350-400 kcal per 100g. The main difference is cupcakes have frosting, adding 100-150 extra calories. A plain muffin (375 kcal/100g) has more fiber and less sugar than a frosted cupcake (~430 kcal/100g). Neither is a health food, but muffins without frosting are slightly better.
Are muffins good for weight loss?
Muffins are calorie-dense at 375 kcal per 100g with high sugar (31.47g) and fat (16.07g). One standard muffin (214 kcal) is equivalent to nearly 3 slices of bread. The high sugar causes blood sugar spikes and crashes. For weight loss, an egg (78 kcal) or yogurt with berries would be much more satiating.
How much protein is in a muffin?
One blueberry muffin (57g) has only about 2.6g of protein. Per 100g, muffins contain just 4.49g of protein — very low for a food with 375 calories. The protein-to-calorie ratio is poor. If you want a higher-protein breakfast, pair a half muffin with Greek yogurt or eggs.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Muffin (Blueberry) | 375 | 4.49g | 53g | 16.07g |
| Donut (Glazed) | 426 | 5.2g | 50.8g | 22.9g |
| Croissant (Butter) | 406 | 8.2g | 45.8g | 21g |
| Bread (Whole Wheat) | 252 | 12.45g | 42.71g | 3.5g |
| Banana | 89 | 1.09g | 22.84g | 0.33g |
per 100g
Per 100g, a blueberry muffin has 375 kcal with 16.07g fat and 31.47g sugar — similar to a donut (426 kcal) but with less fat. Compared to bread (252 kcal), a muffin has nearly 50% more calories and 9x more sugar.
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