English muffins are an alternative to bread that can be used as the base for a sandwich or snack. Not all English muffins are created equally, and if you enjoy them as a regular part of your diet, you may be interested in the nutrition information. Compare the different types of English muffins to help you decide which one earns a place in your healthy eating plan.
Fiber
One of the beneficial nutrients in grain products like English muffins is fiber. Many grains supply you with a hefty dose of the 30 to 35 g of fiber you should try to include in your daily diet. Fiber regulates your bowel function so you are able to absorb the nutrients from your food, as well as efficiently rid your body of waste so you do not become constipated. A plain English muffin contains 1.5 g fiber. Opt for a whole-wheat English muffin, and the fiber content increases to 4.4 g.
Protein
An English muffin is a nutritious way to add some protein to your diet. When you eat adequate amounts of protein, you are more likely to have the energy you need to fulfill daily responsibilities without feeling fatigued and run-down. Protein also plays a role in your body's ability to produce, repair and maintain healthy cells. One plain English muffin provides you with 4.39 g of protein, and a whole-wheat English muffin contains 5.81 g.
Sodium
A nutritional disadvantage to an English muffins is the amount of sodium it can contain. A plain English muffin contains 264 mg of sodium, and a whole-wheat English muffin has 240 mg. Your daily diet should be limited to 2,300 mg of sodium or less to help protect your health. When you consume too much salt on a daily basis, you may be more likely to develop high blood pressure or kidney disease. Your chance of suffering from a stroke also increases if you consume large amounts of sodium.
Vitamins and Minerals
One plain English muffin supplies you with 30 mg of the 1,000 mg calcium you need each day, 0.51 mg of the 8 to 18 mg iron you need and 21 mcg of the 400 mcg folate you require. One whole-wheat English muffin gives you 175 mg calcium, 1.62 mg iron and 31 mcg folate. You also get 2.25 mg of the 14 to 16 mg of niacin your body needs each day when you eat a whole-wheat English muffin.
References
- USDA Nutrient Database; Nutrient Data Laboratory; English Muffins, Plain, Unenriched, Without Calcium Propionate (Includes Sourdough)
- Harvard School of Public Health: Fiber: Start Roughing It!
- Harvard School of Public Health: Protein: Moving Closer to Center Stage
- USDA Nutrient Database; Nutrient Data Laboratory; English Muffins, Whole-Wheat
- MayoClinic.com; Sodium: How to Tame Your Salt Habit Now; March 2011
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