Muffin Mania

Muffin Mania

Question: I heard muffins can have 400 or more calories each. Are there healthy muffins that I can include in my healthy eating plan?

Answer: Absolutely! My latest obsession is muffins. I tend to avoid store-made ones since I don’t really know which ingredients they use and how many calories they contain. Instead, I’ve turned to making my own. It’s pretty simple once you get the hang of it.

Downside of Pre-Made
Muffins can dramatically range in calories depending on their size and the ingredients used. An apple bran muffin at Starbucks contains 350 calories, while a blueberry muffin at Dunkin’ Donuts weighs in at 470. If the calories aren’t listed (like at a local deli), it’s much to gauge. The average calories of commercially prepared muffins are:

  • Extra-large muffin (168 grams): 660 calories
  • Large muffin (139 grams): 546 calories
  • Medium muffin (113 grams): 444 calories
  • Small muffin (66 grams): 259 calories
  • Mini muffin (17 grams): 67 calories

Even if you choose the mini-sized muffins, packaged muffins typically contain a laundry list of additives and preservative to help maintain shelf life. I’d rather cook a batch or two from scratch for my family.

Recipes to Try
My goal is to add nutritional value to my homemade muffins. I look for recipes that have fruit, vegetables, nuts, or whole grain flour. The recipes I choose generally contain around 250 calories or less per muffin. I also use a standard muffin pan to ensure a “small” sized muffin (and fill muffin tins 2/3 the way up). To save time, I oftentimes make a double batch and freeze for later.

In my house, muffins are sent to school as a snack, eaten for breakfast with a side of fruit or enjoyed as an evening snack with a glass of milk.

Here are 3 amazing recipes that I recently tried. For both the pumpkin and apple muffins, I opted to eliminate the nuts and seeds.

Banana Chocolate Chip Muffins
Nutrition Info (per muffin): Calories 219; Total fat: 7 grams; Saturated fat: 2 grams
Healthy ingredients: bananas, whole wheat pastry flour, dark chocolate chips

Pumpkin Pie Muffins
Nutrition Info (per muffin): Calories 205; Total fat: 7 grams; Saturated fat: 1 gram
Healthy ingredients: canned pumpkin, whole grain pastry flour, pumpkin seeds

Apple Muffins (pictured above)
Nutrition Info (per muffin): Calories 219; Total fat: 8 grams; Saturated fat: 1 gram
Healthy ingredients: Whole wheat pastry flour, pecans, applesauce, apple

TELL ME: What’s your go-to healthier muffin?

  • Nicole Rohrig, RD
    Posted at 19:09h, 21 February Reply

    I love my whole wheat triple berry muffins! They are filled with blueberries, raspberries, and strawberries! 🙂

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