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English Muffin Carb Count, Do You Know How Many Carbs Are Inside?

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What is the carb count in an English Muffin? It may seem like a simple question but it isn’t.  There is no industry standard on how many carbohydrates can be in an English muffin.  Therefore, the amount varies depending on the brand and the type of English muffin you are looking at.  

It also depends on the reasons why you are looking at the carb count in the first place.  If you are a person with diabetes then having an accurate carb count is important.  If you are dieting then this information can be useful but the type of English muffin you buy will also be important. 

Therefore, we will go over the different types of English muffins and take a look at the carb count of a few popular brands.  Then we will recap the best English muffins to eat, alternatives to English muffins, and spotlight the ones that are vegan. But remember to always look at the back of the label of any English muffins you decide to buy. 

If you are ready then let’s dive in. 

English Muffin Types 

There are 4 different types of English Muffins.  There is the 100% whole wheat variety, the multigrain muffins, the regular English muffins, and the gluten free English muffins.  

100% whole wheat English muffins

100% whole wheat English muffins use only whole wheat flour in their products. The average carb in a 100% whole wheat English muffin is 25gm of carb.  However, always check the label because the carbohydrate count differs depending on the variety. 

Kroger® 100% Whole Wheat English Muffins

Nutrition Facts: 

Kcal: 140kcal 

Fat: 1.5gm

Sodium: 250mg

Carbs: 25gm

Fiber: 4gm 

Sugar: 2gm 

Pro: 6gm

Thomas’ 100% Whole Wheat English Muffin, Made with Whole Grains

Nutrition Facts: 

Kcal: 120kcal 

Fat: 1gm

Sodium: 220mg

Carbs: 23gm

Fiber: 3gm 

Sugar: <1gm 

Pro: 5gm

Oroweat 100% Whole Wheat English Muffins

Nutrition Facts: 

Kcal: 160kcal 

Fat: 2gm

Sodium:270mg

Carbs: 30gm

Fiber: 4gm 

Sugar: 6gm 

Pro: 7gm

Multigrain English muffin

A multigrain English muffin can contain any kind of grains from whole wheat flour, white flour, oat flour, millet, rye, or hemp.  The food companies do not need to disclose how much they use of each ingredient.  Be careful with multigrain breads as they may not be as healthy as you might think.

Also always read the label.  The sprouted bread from Food For Life labels their bread servings by ½ of the muffin.  Those breads also look very hearty so that might be all that you need.    

Rudi’s Organic Whole Grain Wheat English Muffins

Nutrition Facts: 

Kcal: 130kcal 

Sodium:220mg

Fat: 1.5gm

Carbs: 23gm

Fiber: 3gm 

Sugar: 3gm 

Pro: 5gm

Dave’s Killer Bread Rockin’ Grains English Muffins

Nutrition Facts: 

Kcal: 140kcal 

Sodium:300mg

Fat: 1.5gm

Carbs: 26gm

Fiber: 3gm 

Sugar: 2gm 

Pro: 6gm

Thomas’ Light Multi Grain English Muffins

Nutrition Facts: 

Kcal: 100kcal 

Sodium: 160mg

Fat: 1gm

Carbs: 26gm

Fiber: 8gm 

Sugar: 1gm 

Pro: 5gm

Food For Life, Genesis 1:29, Sprouted 100% Whole Grain & Seed English Muffins

Nutrition Facts: 

Kcal: 180kcal 

Sodium: 140mg

Fat: 4gm

Carbs: 30gm

Fiber: 6gm 

Sugar: 1gm 

Pro: 8gm

Regular English muffin

Oroweat Extra Crisp English Muffins

Nutrition Facts: 

Kcal: 140kcal 

Sodium:230mg

Fat: 1gm

Carbs: 27gm

Fiber: 1gm 

Sugar: <1gm 

Pro: 4gm

Thomas’ Original English Muffins, Plain

Nutrition Facts: 

Kcal: 120kcal 

Sodium:200mg

Fat: 1gm

Carbs: 25gm

Fiber: 1gm 

Sugar: 1gm 

Pro: 4gm

Amazon Brand – Happy Belly Original English Muffins

Nutrition Facts: 

Kcal: 140kcal 

Sodium: 260mg

Fat: 1gm

Carbs: 28gm

Fiber: 1gm 

Sugar: 1gm 

Pro: 5gm

Gluten Free 

Food For Life English Muffin Brown Rice Wheat Free

Nutrition Facts: 

Kcal: 220kcal 

Sodium:300mg

Fat: 1gm

Carbs: 48gm

Fiber: 2gm 

Sugar: 3gm 

Pro: 2gm

Food For Life Flourless Sprouted Grain English Muffin

Nutrition Facts: 

Kcal: 160kcal 

Sodium:160mg

Fat: 1gm

Carbs: 30gm

Fiber: 6gm 

Sugar: 0gm 

Pro: 8gm

Food For Life, English Muffins Multi Seed Gluten Free

Nutrition Facts: 

Kcal: 220kcal 

Sodium:300mg

Fat: 1gm

Carbs: 48gm

Fiber: 4gm 

Sugar: 6gm 

Pro: 2gm

Alternatives to English Muffins

What if I do not have an English muffin on hand, then what? A few alternatives to English Muffins are ciabatta bread, sandwich thins, dinner rolls, bagels, and sandwich bread. The closest alternative to an English Muffin will be the ciabatta bread, then the sandwich thins. 

The sandwich thins are nice as you can buy them with 100% whole wheat flour and they are lower in carbs than bagels.   The other options mostly have a healthier option using whole wheat flour but some have better options than others, especially for a person with diabetes.

A whole wheat bagel eaten by itself will spike blood sugar levels.  

Are English Muffins Healthy?

Some English Muffins can be healthy but not all of them are. English muffins made with white flour are not healthy at all.  English muffins with 100% whole wheat are healthier.  But English muffins with minimal ingredients and high in nutrients are the best.  Here is a list of the English Muffins I recommend. 

100% Whole Wheat 

Thomas’ 100% Whole Wheat English Muffin, Made with Whole Grains

English Muffin Carb Count: 23gm

A better option for those who are not quite vegan yet

Multigrain

Food For Life, Genesis 1:29, Sprouted 100% Whole Grain & Seed English Muffins

English Muffin Carb Count: 30gm

A great vegan option

Gluten Free

Food For Life Flourless Sprouted Grain English Muffin

English Muffin Carb Count: 30gm

A great vegan, gluten free option

Are English Muffins Vegan? 

Some English muffins are vegan but not every English muffin is vegan.  Some have honey in them to sweeten them but most use whey.  Whey is a milk product.  

Here is a list of the English muffins that are vegan: 

  • Kroger® 100% Whole Wheat English Muffins
  • Rudi’s Organic Whole Grain Wheat English Muffins
  • Dave’s Killer Bread Rockin’ Grains English Muffins
  • Food For Life, Genesis 1:29, Sprouted 100% Whole Grain & Seed English Muffins
  • Food For Life Flourless Sprouted English Muffins, Cinnamon Raisin
  • Food For Life English Muffin Brown Rice Wheat Free
  • Food For Life Flourless Sprouted Grain English Muffin
  • Food For Life, English Muffins Multi Seed Gluten Free

Final Thoughts 

Are English muffins something you should incorporate into your daily routine?  That is up to you. English muffins are not the best choice to make but they are better choices than others.  Sometimes we want to have a sandwich or are craving the crunch that only an English muffin can provide. Some helpful tips when choosing the best English muffin is to look for the whole wheat varieties and the ones with minimal ingredients.   

The average carbohydrate count for an English muffin is around 25gm per 1 English muffin. 

 If you follow a plant  based diet then read the label carefully as some brands use whey in their English muffins, which is a milk product.  

That’s it for now.  Let me know what your favorite English muffin is and why.  

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