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English Muffin Health Benefits

author image Eliza Martinez
Eliza Martinez has written for print and online publications. She covers a variety of topics, including parenting, nutrition, mental health, gardening, food and crafts. Martinez holds a master's degree in psychology.
English Muffin Health Benefits
A toasted English muffin on a plate. Photo Credit: caelmi/iStock/Getty Images

English muffins are a breakfast food that many people choose over traditional toast. Many types of English muffins are available, including sourdough, whole-wheat and white varieties. They can be a healthy part of your meal plan, but some versions have more nutrients than others. As a result, it's wise to read the nutrition information for each brand of English muffin so you can make an informed decision.

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Low in Fat and Calories

An English muffin is a low-fat food that is a healthy addition to a meal. A Thomas' English muffin contains 1 g of total fat, for example, but is trans and saturated fat free. A diet low in fat promotes a healthy heart and allows you to maintain a normal weight. An English muffin is similar in calorie content to two slices of bread. A Thomas' whole-wheat English muffin contains 120 calories, while the 12 grain variety has 140 calories. A diet low in calories prevents unhealthy weight gain. Other manufacturers' English muffins are similar in fat and calorie content.

Fiber Content

Bread products, English muffins included, are good sources of fiber. Choosing a whole grain English muffin will increase that fiber content. A Thomas' original English muffin contains 1 g of fiber, while the whole wheat version contains 3 g. Women should aim for 21 to 25 g of fiber each day, while men need between 30 and 38 g. Fiber promotes a healthy digestive system and helps control your cholesterol and blood sugar readings. It also fills up your stomach, preventing hunger and binge eating between meals.

Carbohydrate Content

Many people tend to shy away from carbohydrates because they think that they will gain weight if they eat them. However, carbohydrates are your body's main source of energy, and you need to eat a moderate amount each day so that you can function. You should aim for 45 to 65 percent of your calories to come from carbohydrates. For a 2,000 calorie diet, this equates to 225 to 325 g each day. Whole grain English muffins contain more complex carbohydrates, which offer long-lasting energy. A Thomas' whole-wheat English muffin contains 26 g of carbohydrates.


Preparing English muffins in a variety of ways allows you to enjoy them without getting tired of their presence in your meal plan. Try toasting one and then topping each half with pizza sauce and a sprinkle of low-fat cheese. Microwave this dish until the cheese melts for a healthy twist on a sometimes not so healthy favorite. You can also spread an English muffin with peanut butter or an egg and a slice of low-fat cheese for breakfast. Another idea is to top one with low-fat turkey, mashed avocado and tomato slices for a satisfying and nutrient-dense lunch.

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