English Muffin Nutrition: Calories, Fat & Health Benefits

Low in fat and relatively low in calories, an English muffin is a good choice for a breakfast bread--especially when you opt for whole-grain varieties.

Calories

• A 2 oz. English muffin with no toppings generally has between 110 and 150 calories, depending upon the brand and flavor. Plain muffins fall on the lower end, while muffins with additions like apples or raisins fall on the upper end.

Fat Content

• As a rule, English muffins are low in fat. A 2 oz. muffin has less that 1.5 grams of fat, under 2% of the daily fat allowance.

Protein

• Depending upon the flour they're made from, English muffins have between 4 and 5 grams of protein. Whole wheat muffins have a higher amount of protein than do muffins made from white flour.

Fiber

• A whole wheat 2 oz. English muffin has about 5 grams of fiber, 20% of the recommended daily amount, while a regular English muffin has about 4 grams.

Sodium

• A 2 oz. English muffin contains an average of around 250 mg of sodium, which is about 10% of the daily allowance.

Minerals

• English muffins contain both calcium and iron. A 2 oz. serving will generally yield about 10% of the recommended amount of calcium, and 8% of the recommended about of iron.