English muffins, plain, unenriched, without calcium propionate (includes sourdough)

Composition

Energy

Protein 7.7 g · 31 kcal/100g

Fat 1.8 g · 16 kcal/100g

Carbs 46.0 g · 184 kcal/100g

Fiber 2.7 g

Water 42 g

Total energy 235 kcal

Energy is predominantly from carbs (80%); EFSA recommends 45–60% for a balanced diet

Total fat

1.8g

Saturated

0.3g

Monounsat.

0.3g

Polyunsat.

0.9g

Omega-6

0.81g

Saturated fat is 1.0% of energy, within the WHO limit of 10%.

Histidine 100%

Isoleucine 100%

Leucine 100%

Lysine 70%

Methionine + Cysteine 100%

Phenylalanine + Tyrosine 100%

Threonine 100%

Tryptophan 100%

Valine 100%

Limiting amino acid is Lysine (70% of FAO reference). Combining with complementary protein sources raises the overall score.

Vitamins

Vitamin A 0 µg

Vitamin C 0.1 mg

Thiamin (B1) 0.18 mg

Riboflavin (B2) 0.15 mg

Niacin (B3) 1.6 mg

Pantothenic (B5) 0.4 mg

Vitamin B6 0.04 mg

Folate (B9) 37 µg

Vitamin B12 0.04 µg

Minerals

Calcium 52 mg

Iron 0.9 mg

Magnesium 21 mg

Phosphorus 133 mg

Potassium 131 mg

Sodium 464 mg

Zinc 0.7 mg

Copper 0.13 mg

Manganese 0.36 mg

Provides modest amounts of tracked micronutrients. Best is Phosphorus at 19% of EU NRV per 100 g.