Calories in Muffins: A Complete Guide to Muffin Nutrition

September 1, 2025

Muffins are a beloved breakfast item and snack, often enjoyed with coffee, tea, or on the go. But when it comes to nutrition, many people ask: how many calories are in a muffin?

The answer isn’t simple calories in muffins vary widely depending on the ingredients, portion size, and preparation method. A homemade blueberry muffin may have a very different calorie count compared to a coffee shop chocolate chip muffin or a low-fat bran muffin.

In this guide, we’ll break down the calories in muffins by type, size, and ingredients, while also exploring nutrition facts, healthier alternatives, and how to enjoy muffins without guilt.

Average Calories in a Muffin

Small muffin (2 oz / ~55 g): 150–200 calories
Medium muffin (3–3.5 oz / ~90–100 g): 300–400 calories
Large bakery muffin (4–6 oz / ~120–170 g): 400–600+ calories

Key takeaway: Portion size plays the biggest role. A single large bakery muffin can pack more calories than an entire balanced meal.

Calories in Muffins by Type

1. Calories in Blueberry Muffins

Homemade blueberry muffin (medium): 250–350 calories
Store-bought blueberry muffin (large): 400–450 calories
Starbucks blueberry muffin: ~380 calories

Nutritional notes: Blueberry muffins are often perceived as “healthier” due to the fruit, but added sugar and butter raise the calorie count.

2. Calories in Chocolate Chip Muffins

Homemade chocolate chip muffin (medium): 300–400 calories
Bakery chocolate chip muffin (large): 450–550 calories
Dunkin’ chocolate chip muffin: ~520 calories

Nutritional notes: Chocolate chips add extra fat and sugar, pushing these muffins into higher-calorie territory.

3. Calories in Banana Muffins

Homemade banana muffin (medium): 200–300 calories
Low-sugar banana muffin: ~180–220 calories
Large bakery banana muffin: 400+ calories

Nutritional notes: Bananas provide natural sweetness, often reducing the need for refined sugar. A healthier option compared to chocolate chip muffins.

4. Calories in Bran Muffins

Small bran muffin: 150–200 calories
Medium bran muffin: 250–300 calories
Starbucks bran muffin: ~330 calories

Nutritional notes: Bran muffins are often marketed as healthy, but many commercial versions contain added sugar or honey. Still, they offer more fiber than most muffins.

5. Calories in Corn Muffins

Small corn muffin: 160–200 calories
Medium corn muffin: 250–300 calories
Large corn muffin (restaurant style): 350–450 calories

Nutritional notes: Corn muffins are slightly less sweet but still dense in carbs. Pairing with butter or honey can add 50–100 extra calories.

6. Calories in Other Popular Muffins

Pumpkin muffin (medium): 250–350 calories
Apple cinnamon muffin: 300–400 calories
Double chocolate muffin: 450–600 calories
Gluten-free muffin: 200–350 calories, depending on flour and sweeteners

Are Muffins Healthy or Unhealthy?

Whether muffins are healthy depends on ingredients, portion size, and frequency of consumption.

Homemade muffins made with whole wheat flour, oats, fruits, and nuts can provide fiber, vitamins, and minerals while keeping calories moderate.
Store-bought or bakery muffins often contain added sugars, butter, refined flour, and oils, which can push calorie counts well beyond 400–600 calories each.
A general guideline: small homemade muffins = snack, while large commercial muffins = meal replacement in terms of calories.

Tip: If you love muffins but want balance, enjoy them occasionally and pair with protein-rich foods (like Greek yogurt or eggs) to avoid blood sugar spikes.

What Is a Muffin Pan? How to Use a Muffin Pan?

How to Make Low-Calorie Muffins at Home

If you want to enjoy muffins without overloading on calories, try these healthy swaps:

Flour alternatives: Use whole wheat flour, almond flour, or oat flour instead of refined white flour.
Sugar substitutes: Replace white sugar with honey, maple syrup, or stevia in moderation.
Fat replacements: Swap butter or oil for unsweetened applesauce, mashed bananas, or Greek yogurt.
Add-ins: Incorporate blueberries, grated zucchini, or pumpkin puree for extra moisture, flavor, and nutrients.
Portion control: Bake muffins in mini muffin tins to reduce serving size without sacrificing taste.

A typical low-calorie homemade muffin can range from 100–150 calories each, compared to 400+ calories in many bakery muffins.

Practical Tips to Reduce Calories in Muffins

Bake smaller muffins – A simple way to cut calories in half.
Choose recipes with fiber and protein – Helps keep you full longer.
Avoid oversized coffee shop muffins – Many contain two or more servings.
Skip the toppings – Frosting, streusel, and glaze add unnecessary sugar and fat.
Pair with nutrient-dense foods – Add fruit, nuts, or protein instead of extra sugar.

FAQs: Calories in Muffins (Based on People Also Ask)

1. How many calories are in 1 homemade muffin?

A small homemade muffin typically has 120–200 calories, depending on ingredients.

2. How many calories are in a bakery muffin?

Large bakery muffins can contain 400–600+ calories, with some jumbo muffins exceeding 700 calories.

3. What type of muffin has the least calories?

Mini muffins, bran muffins, and muffins made with oats or pumpkin puree are usually lowest in calories (100–150 each).

4. How many calories are in a chocolate chip muffin?

A medium-sized chocolate chip muffin contains 300–450 calories, while jumbo versions can exceed 600 calories.

5. Are muffins good for weight loss?

Not typically, most muffins are high in sugar and fat. However, homemade low-calorie muffins with whole grains and fruit can fit into a balanced diet.

6. How can I make muffins more filling without adding calories?

Use fiber-rich ingredients (oats, flaxseeds, chia seeds) and protein sources (Greek yogurt, egg whites) to increase satiety.

Conclusion

Muffins can be both a delightful treat and a hidden calorie bomb. By understanding the calories in muffins and making mindful choices, you can still enjoy them without guilt.