Whole wheat muffin

USDA name: Muffin, whole wheat

484 calories in 1 medium (130 g). Per 100 g, protein: 7.8 g, carbohydrates: 44 g, fat: 18.4 g.

Among the other records in Biscuits, muffins, quick breads, per 100 g: more fiber than 91%, and more protein than 89%.

Compare with another food →

Serving
1
= 130 g
484KCAL
Where the calories come from

Whole wheat muffin, 1 medium

484 calories

  • Protein10.1 g8% of calories
  • Carbs57.2 g47% of calories

    incl. 4.5 g fiber · 26.1 g sugars

  • Fat24 g44% of calories

Nutrition Facts

Serving size1 medium (130 g)
Amount per serving
Calories484
% Daily Value*
Total Fat 24 g31%
Saturated Fat 4 g20%
Cholesterol 76.7 mg26%
Sodium 511 mg22%
Total Carbohydrate 57.2 g21%
Dietary Fiber 4.5 g16%
Total Sugars 26.1 g
Protein 10.1 g
Vitamin D 0.91 mcg5%
Calcium 225 mg17%
Iron 2.3 mg13%
Potassium 254 mg5%

* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. — means not reported. Estimates use the assumptions explained on this page.

vitamins

% of the Daily Value in this serving

  • Vitamin E29% 4.3 mg
  • Vitamin K18% 21.1 µg
  • Thiamin (B1)17% 0.2 mg
  • Riboflavin (B2)14% 0.18 mg
  • Niacin (B3)14% 2.2 mg
  • Choline12% 66.4 mg
  • Vitamin B1212% 0.29 µg
  • Vitamin B68% 0.13 mg
  • Vitamin A6% 57.2 µg
  • Folate6% 22.1 µg
  • Vitamin D5% 0.91 µg

Little or none: Vitamin C.

minerals

% of the Daily Value in this serving

  • Selenium30% 16.6 µg
  • Phosphorus23% 282 mg
  • Sodium22% 511 mg
  • Copper22% 0.2 mg
  • Calcium17% 225 mg
  • Zinc16% 1.8 mg
  • Magnesium16% 66.3 mg
  • Iron13% 2.3 mg
  • Potassium5% 254 mg

How it compares

Against other records in Biscuits, muffins, quick breads, per 100 g. Each nutrient uses only records with a value; matching values are counted separately. Percentages are rounded.

  • Fiber

    Higher than 91%

    Same value as 0 of 47 other records.

    leastmost

  • Protein

    Higher than 89%

    Same value as 0 of 47 other records.

    leastmost

  • Iron

    Lower than 87%

    Same value as 0 of 47 other records.

    leastmost

  • Calcium

    Higher than 85%

    Same value as 0 of 47 other records.

    leastmost

  • Total fat

    Higher than 79%

    Same value as 0 of 47 other records.

    leastmost

  • Potassium

    Higher than 77%

    Same value as 1 of 47 other records.

    leastmost

Questions

How many calories are in whole wheat muffin?
1 medium (130 g): 484 calories; protein: 10.1 g, carbohydrates: 57.2 g, fat: 24 g.
How much protein is in whole wheat muffin?
7.8 g per 100 g. Its estimated share of calories is 8%, using 4 kcal per gram of protein.
How many net carbs are in whole wheat muffin?
40.5 g per 100 g. Calculated as carbohydrate minus fiber, floored at zero.

Similar foods

All 65 reported nutrients, per 100 g+
Water27.2 g
Energy372 kcal
Protein7.8 g
Total lipid (fat)18.4 g
Carbohydrate, by difference44 g
Fiber, total dietary3.5 g
Total Sugars20.1 g
Calcium, Ca173 mg
Iron, Fe1.8 mg
Magnesium, Mg51 mg
Phosphorus, P217 mg
Potassium, K195 mg
Sodium, Na393 mg
Zinc, Zn1.4 mg
Copper, Cu0.15 mg
Selenium, Se12.8 µg
Vitamin C, total ascorbic acid0 mg
Thiamin0.16 mg
Riboflavin0.14 mg
Niacin1.7 mg
Vitamin B-60.1 mg
Folate, total17 µg
Folic acid0 µg
Folate, food17 µg
Folate, DFE17 µg
Choline, total51.1 mg
Vitamin B-120.22 µg
Vitamin B-12, added0 µg
Vitamin A, RAE44 µg
Retinol44 µg
Carotene, beta3 µg
Carotene, alpha0 µg
Cryptoxanthin, beta2 µg
Lycopene0 µg
Lutein + zeaxanthin134 µg
Vitamin E (alpha-tocopherol)3.3 mg
Vitamin E, added0 mg
Vitamin D (D2 + D3)0.7 µg
Vitamin K (phylloquinone)16.2 µg
Fatty acids, total saturated3.1 g
SFA 4:00.015 g
SFA 6:00.012 g
SFA 8:00.008 g
SFA 10:00.019 g
SFA 12:00.022 g
SFA 14:00.08 g
SFA 16:02.1 g
SFA 18:00.63 g
Fatty acids, total monounsaturated7.3 g
MUFA 16:10.097 g
MUFA 18:17.1 g
MUFA 20:10.11 g
MUFA 22:10 g
Fatty acids, total polyunsaturated6.6 g
PUFA 18:25.8 g
PUFA 18:30.7 g
PUFA 18:40 g
PUFA 20:40.001 g
PUFA 20:5 n-3 (EPA)0 g
PUFA 22:5 n-3 (DPA)0 g
PUFA 22:6 n-3 (DHA)0 g
Cholesterol59 mg
Alcohol, ethyl0 g
Caffeine0 mg
Theobromine0 mg

Source: USDA Survey foods (FNDDS): foods as Americans report eating them, from What We Eat in America. FDC ID 2707834, published 2024-10-31. Daily Values are the FDA's for adults and children 4 years and older. How we process USDA's data.