English Muffin

Food · Grain · Food, Typed Supps

The lowest-calorie thing on this shelf, and quietly the highest in calcium.

Stage by stage

Torn surface (Texture): The irregular crumb is what toasts well — fork-splitting preserves it.
Low energy (Stomach): 224 calories per 100 g, the second-lowest in the batch.
Calcium (Skeleton): 170 mg per 100 g — double white bread, and about what milk supplies by weight.
Lowest sodium (Circulation): 418 mg per 100 g, the lowest bread figure here.

Timing

Nothing to time and nothing to work around. A whole muffin is around 65 g, or roughly two slices of bread.

Time to effect

Per muffin: About 145 calories, 110 mg calcium and 270 mg sodium at 65 g.
—: Nothing accumulates that needs watching.

Allergens

Contains: Gluten. Derived from what this food is, not from a product label.

Eating patterns

Fits: Vegan, Vegetarian, Pescatarian, Halal, Kosher. Depends on the product: Low-FODMAP.

Satiety

140 on the satiety index, where white bread is 100 — moderate. Modelled from the Holt et al. (1995) measurements.

Environmental footprint

1.6 kg CO2e and 648 litres of freshwater per kg, matched to "Wheat & rye" in Poore & Nemecek (2018), Science 360.

Cost band

Cheap — roughly £3 per kg, as a band midpoint rather than a price.

Key nutrients

Folate
Calcium
Protein

Nutrition per 100g

Calories: 224
Protein: 10.1g
Carbohydrate: 38.7g
of which sugars: 1.7g
Fat: 2.1g
of which saturated: 0.3g
Fibre: 3.2g
Sodium: 418mg

Food vs. supplement

Of everything in this batch, this is the one that needs no caveat. Lowest sodium, lowest energy after the crumpet, highest calcium, high protein — the same fortification as the rest and none of the trade-offs.

Kitchen tip

Fork-split rather than cut. The torn surface is what catches the heat and crisps; a knife gives you a flat, dull face.

Common myth

“English muffins must be a diet product — they’re so low in calories.” In reality: They are not marketed as one and nothing has been taken out. The formulation is simply lean: little added fat, little sugar, and less salt than any other bread here at 418 mg per 100 g. The calcium at 170 mg per 100 g is a genuine bonus nobody advertises, and it comes from the milk solids in the dough.