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Calories in a Muffin

Q: How many calories in a muffin?

A blueberry muffin has 377 calories per 100g. Per muffin (113g): 426 kcal. Large coffee shop muffin (170g): ~640 kcal. Costco muffin (200g): ~680 kcal.

Updated July 2026 · Source: USDA FoodData Central

377

kcal

per 100g

5.9

Protein

14.6

Fat

55.3

Carbs

2.7

Fiber

426

kcal per standard muffin (113g)

377

kcal per 100g

600

kcal large coffee shop muffin

⚠️426 kcal per muffin — often perceived as healthy

⚠️30g sugar per 100g

⚠️388mg sodium per 100g

🌿2.7g fiber — low

😌Bran muffin: 300 kcal, 6g fiber — better

⚠️Large coffee shop muffin = 500-700 kcal

🍽 Calculate Calories for Any Amount of a Muffin

Weight100g

Nutrition Facts

Per 100g a muffin

* % Daily Value based on a 2,000 kcal diet.

Quick summary: A commercial blueberry muffin contains 377 calories per 100g — about 426 kcal for a standard 113g muffin. Often perceived as healthy but nutritionally similar to cake. High in refined flour, sugar (30g/100g), and fat. A large coffee shop muffin can reach 500-700 kcal. Homemade with whole-grain flour and reduced sugar can be significantly more nutritious.

Vitamins & Minerals — per 100g

Nutrient	Amount	% Daily Value
Thiamine	0.20mg	17%
Sodium	388mg	17%
Iron	2.2mg	12%
Riboflavin	0.15mg	12%
Niacin	1.9mg	12%
Folate	36µg	9%
Phosphorus	136mg	11%
Potassium	141mg	3%
Calcium	45mg	4%
Magnesium	18mg	4%

Calories in a Muffin by Weight

Weight	Calories	Protein	Net Carbs	Fat

Macronutrient Breakdown — per 100g

Fat14.6g · 35% of calories

Protein5.9g · 6% of calories

Carbohydrates55.3g · 59% of calories

Fiber2.7g · Net carbs: 52.6g

Commercial blueberry muffin. Bran muffin: ~300 kcal/100g, 6g fiber — better choice. Costco muffin (~200g): ~680 kcal. Muffins are essentially individual cakes despite 'breakfast food' perception.

Key Nutrients

⚠️

Sugar

30g

High

Same as dessert

⚠️

Sodium

388mg

17% DV

High for a breakfast food

🔥

Fat

14.6g

19% DV

From butter/oil

⚡

Thiamine

0.20mg

17% DV

From enriched flour

⚡

Iron

2.2mg

12% DV

From enriched flour

⚡

Riboflavin

0.15mg

12% DV

From flour and eggs

Muffin Nutrition Facts

Muffin = Cake — The Perception Gap

A commercial blueberry muffin and a slice of vanilla cake have nearly identical nutritional profiles. The difference is psychological — muffins have a 'breakfast food' halo. In nutrition terms, they are the same food. This leads to poor dietary decisions when people choose muffins believing they're making a healthy breakfast choice.

Portion Size Inflation

The average commercial muffin has grown significantly. In the 1980s, a muffin was ~60-70g (~250 kcal). Today, standard coffee shop muffins are 140-200g (530-750 kcal). This portion inflation has occurred while they're treated as a single serving regardless of size.

The Bran Muffin Exception

Bran muffins — made with wheat bran and minimal added fat — represent a genuinely different option: ~300 kcal/100g with 5-8g fiber per muffin. The fiber significantly improves satiety, lowers GI, and provides prebiotic benefits. A properly made bran muffin is one of the few muffin varieties qualifying as a reasonable nutritional choice.

Making Nutritious Muffins

A homemade muffin with: 50% whole wheat flour (adds fiber), 25% less sugar (barely detectable), applesauce replacing half the oil (reduces fat 40%), ground flaxseed (omega-3 and fiber), and fresh fruit produces a muffin closer to 280-300 kcal with 4-5g fiber and meaningful micronutrients.

Compare a Muffin Calories

Is a Muffin Suitable for Your Diet?

❌

Weight loss

No — 426 kcal per muffin

❌

Keto

No — 55g carbs

❌

Paleo

❌

Gluten-free

No — wheat flour

❌

Diabetic

No — high refined carbs

⚠️

Vegan

Check eggs and dairy

✅

Vegetarian

Yes

❌

Heart health

High sugar and sodium

Related Calculators

Frequently Asked Questions

How many calories in a muffin?

A blueberry muffin has 377 calories per 100g. Per muffin (113g): 426 kcal. Large coffee shop muffin (170g): ~640 kcal. Costco muffin (200g): ~680 kcal.

Is a muffin healthy?

Commercial muffins are nutritionally similar to cake — high in refined flour, sugar, and fat with minimal fiber. They're perceived as healthy due to the 'breakfast food' association, but the evidence doesn't support this.

Muffin vs donut calories?

Per 100g: muffin 377 kcal, donut 452 kcal. Per serving: a large muffin (113g) = 426 kcal vs a glazed donut (60g) = 271 kcal. The muffin is often more total calories.

What is the healthiest muffin?

Bran muffin with minimal sugar: ~280 kcal, 6g fiber. Homemade oat and blueberry: ~280 kcal. All commercial muffins are nutritionally similar to cake.

Are muffins keto?

No — 55g carbs/100g.

How to make healthier muffins?

Replace half white flour with whole wheat, reduce sugar 30%, substitute oil with applesauce, add ground flaxseed, add walnuts.

Sources

Nutrition values from USDA FoodData Central. Not medical advice.