An alternative to toast, English muffins are often served for breakfast. They can be eaten toasted with butter and jelly, used for breakfast sandwiches or used in recipes such as Eggs Benedict. While the nutritional content of plain English muffins is low, they can be combined with more nutrient-dense foods for a nutritious breakfast.
Carbohydrates
One plain English muffin contains 134 calories, most of which come from carbohydrates. One muffin contains 26.2 g of carbohydrates, which provide 105 of the calories. Because plain English muffins are made with white flour, they are low in fiber. One muffin contains only 1.5 g, which is less than 10 percent of the dietary reference intake, or DRI, for most adults. DRI values are based on daily recommendations for fiber and other nutrients.
Protein
One plain English muffin contains 4.4 g of protein, which provide 18 of the calories. While this provides less than 10 percent of the DRI for protein, you can eat English muffins with high protein foods such as eggs or Canadian bacon for a more protein-rich breakfast. For instance, adding one egg and one slice of Canadian bacon to one English muffin would increase the protein intake to more than 13 g, which is more than 20 percent of the DRI.
Fat
English muffins are low in fat, with one muffin containing only 1 g. However, you quickly increase the fat content of an English muffin by topping it with butter or margarine. Adding 1 tbsp. of butter increases the fat content to 12.5 g and the saturated fat content to 7.2 g. Most adults should consume less than 20 g of saturated fat per day.
Vitamins and Minerals
The main ingredient in plain English muffins is white flour; they are low in vitamins and minerals. In fact, one muffin contains less than 10 percent of the DRI for all vitamins and minerals except phosphorus. Even the phosphorus content is quite low, with one muffin providing 11 percent of the DRI. One muffin also contains 264 mg of sodium, which is 11 percent of the maximum recommended amount per day.
Healthy Alternative
For a healthier alternative to plain English muffins, you could eat mixed-grain English muffins, which are higher in vitamins and minerals. One muffin contains more than 15 percent of the DRI for copper, manganese, thiamin, riboflavin and niacin. Mixed-grain English muffins are slightly higher in calories, with 155 per muffin, but they also contain more fiber, 1.8 g, and protein, 6 g.
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