Muffins are a popular breakfast and snack food found in many grocery stores, coffee shops, and bakeries. With their sweet taste and moist texture, muffins may seem like an indulgent treat. However, with the growing interest in healthy eating, more consumers are asking: are store bought muffins actually nutritious? Or are they just empty calories and added sugar?
The Appeal of Muffins
Part of the widespread appeal of muffins is their versatility. Muffins come in a variety of flavors, from fruits like blueberry and banana to savory options like corn, spinach, and cheese. Their small, individual serving size makes them a convenient on-the-go breakfast. Muffins are quick and easy to make at home, but most people opt to pick them up pre-made at the store.
Bakeries and food companies have capitalized on the popularity of muffins over the years, expanding the flavors and varieties available. Giant, bakery-style muffins have become increasingly common, sometimes reaching the size of a small cake. These super-sized muffins often contain 500 calories or more.
While freshly baked, modestly-sized muffins can certainly be part of a balanced diet, many of the store bought varieties have questionable nutritional value. Understanding the ingredients and nutrition facts is key to evaluating if a packaged muffin is actually a healthy choice.
Packaged vs Homemade
One of the biggest differences between homemade muffins and store bought is the amount of sugar. Homemade muffins typically use less added sugar. The USDA’s standard muffin recipe calls for just 2 tablespoons of sugar for a batch of 12 muffins. Packaged varieties can have up to 4 times as much sugar per muffin.
Packaged muffins also tend to be higher in calories. For example, an average homemade blueberry muffin has about 150 calories. Compare that to a packaged blueberry muffin which often has over 350 calories. Some jumbo bakery-style blueberry muffins even exceed 500 calories.
Higher calorie counts don’t necessarily make store bought muffins less healthy. The nutrient breakdown is important. But excessive calories from sugar rather than beneficial nutrients like fiber, protein, and healthy fats is a common issue in mass-produced muffins.
Many store bought muffins also include artificial flavors, colors, and preservatives like potassium sorbate and sodium stearoyl lactylate. Homemade muffins use natural ingredients like milk, butter, eggs, baking powder, and fruit.
Ingredients to Watch Out For
When evaluating the nutrition of pre-packaged muffins, here are some red flags to watch out for:
- Added sugars – Names like cane sugar, brown rice syrup, and honey may sound natural, but they spike blood sugar. The American Heart Association recommends limiting added sugar to no more than 25 grams per day for women and 36 grams for men.
- Large serving sizes – Many packaged muffins are two to three times the serving size of a standard homemade muffin. Excessive portion sizes equate to extra calories and fat.
- Trans fats – Also called partially hydrogenated oils, trans fats raise bad cholesterol and lower good cholesterol. The FDA bans trans fats from being added to food, but food manufacturers can still claim 0g trans fat if a serving contains less than 0.5g.
- Refined grains – White flour is typically used in commercial muffins rather than 100% whole grains. Whole grains provide more nutrients and fiber.
- Saturated fat – Tropical oils and butter are often added to improve mouth-feel. But too much saturated fat from animal sources can negatively impact cholesterol levels.
On the other hand, some ingredients boost the nutrition profile of a packaged muffin, such as:
- Fruit – Berries, bananas, apples, and other fruits add vitamins, minerals, and fiber.
- Nuts and seeds – Walnuts, almonds, and flaxseed increase healthy fats, protein, and nutrients.
- Vegetables – Carrots, spinach, and zucchini provide important vitamins and minerals like vitamin A, vitamin C, and magnesium.
- Whole grains – Look for oats, whole wheat, bran, or other whole grains as main ingredients rather than white flour.
- Greek yogurt – Adds protein and gives a moist texture while reducing some of the calories and fat that come from oil or butter.
Nutritional Profile
To get a true sense of how healthy a muffin is, you have to read the Nutrition Facts label. Here are some key items to analyze:
Serving Size
A typical homemade muffin is around 1.5 to 2 ounces. Many packaged muffins exceed that, with jumbo bakery styles reaching over 5 ounces. The nutrition information is based on one serving size, so larger muffins need to be cut in half or thirds to get accurate data.
Calories
Muffins range greatly in calories depending on size and ingredients. A smaller sized commercial blueberry muffin may have 120 calories while a giant bakery one can be 500 calories. Try to choose muffins under 300 calories to limit extra calories that lack nutrition.
Total Fat
Aim for muffins with no more than 5 grams of total fat per serving. Much of the fat should come from heart healthy unsaturated sources like olive oil or avocado. Limit trans and saturated fats which can raise cholesterol.
Sugar
Sugar amounts are especially important since they rarely come from natural fruit in packaged muffins. Look for under 10g total sugars per serving. Avoid muffins that list added sugars in the first 3 ingredients.
Fiber
3 grams or more of dietary fiber per serving indicates the muffin contains whole grains and fruit. Fiber also helps you feel full while slowing the digestion of sugars.
Protein
2 or more grams of protein is ideal, as protein provides lasting energy. Higher protein also balances blood sugar response.
| Nutrient | Amount per Serving |
|---|---|
| Calories | Less than 300 |
| Total Fat | No more than 5g |
| Saturated Fat | No more than 2g |
| Trans Fat | 0g |
| Sodium | No more than 200mg |
| Total Carbohydrates | Less than 45g |
| Dietary Fiber | 3g or more |
| Total Sugars | Less than 10g |
| Added Sugars | 0g |
| Protein | 2g or more |
Healthiest Store Bought Muffin Options
When shopping for packaged muffins, watch out for buzzwords that can misrepresent the actual nutrition. Terms like “organic,” “bakery-style,” or “gourmet” often just mean more calories, fat, and sugar. Instead, choose options with whole food ingredients and proven health benefits.
Here are some of the healthiest ready-made muffin picks:
Oatmeal Muffins
Oats give muffins extra fiber for slow burning energy. Look for at least 5g of fiber per serving. Bonus if they include fruit like apples or raisins which add natural sweetness over refined sugar.
Vegetable or Bran Muffins
Carrots, zucchini, and spinach amp up vitamins, minerals, and fiber. Bran muffins also pack a hefty fiber punch with around 5g per serving to aid digestion.
100% Whole Wheat Muffins
Choosing true 100% whole wheat over white flour makes a carb-heavy muffin more nutritious. Each serving should have a minimum of 3g of fiber.
Protein-Packed Muffins
Look for at least 5g of protein per serving from yogurt, cottage cheese, almonds or other plant-based sources. The protein keeps you fuller longer while steadying your blood sugar response.
Mini Muffins
The smaller the muffin, the lower in calories it will typically be. Mini muffins, especially the 100-calorie packs, control portion size so you don’t overeat.
Low-Fat Blueberry or Cranberry Muffins
Berries add antioxidants along with vitamin C and fiber. Choose low-fat recipes without extra sugars or oils.
Lemon Poppy Seed Muffins
Poppy seeds offer calcium, iron, and vitamin E. Lemon juice gives these muffins tangy flavor without needing as much extra sugar.
Healthy Homemade Alternatives
Making muffins from scratch allows you to control the ingredients for a healthier treat. Here are some easy substitutions to create more nutritious homemade muffins:
- Use 100% whole wheat or oat flour rather than white flour.
- Replace one quarter of the flour with protein-rich almond meal or rolled oats.
- Swap butter, oil or shortening for applesauce, mashed banana or pumpkin puree.
- Reduce the amount of added sugar. Rely on the natural sweetness of fruit instead.
- Add in shredded vegetables like carrot, zucchini or spinach for extra vitamins.
- Mix in nuts like walnuts or pecans for healthy fats and protein.
- Use full-fat Greek yogurt or low-fat cottage cheese for a protein boost.
- Include superfoods like chia seeds, flaxseed, and cinnamon.
- Bake mini muffins or use a mini cupcake pan for portion control.
Whipping up a batch of healthier muffins is simple. Start with a basic muffin recipe and make it more nutritious with any of these easy swaps.
The Bottom Line
Store bought muffins are often thought of as a sweet treat, but not necessarily a healthy choice. Packaged muffins tend to be higher in sugar, calories, and unhealthy fats compared to homemade versions.
However, not all ready-made muffins are diet disasters. Choosing smaller portioned muffins made with whole grains, fruit, nuts, vegetables and healthy fats can give you a quick, on-the-go breakfast high in nutrients. Read labels closely to evaluate ingredients and nutrition facts. With so many products on grocery shelves, it is possible to find or make muffins that taste great while still providing balanced nutrition.