Costco muffin calories come to 630 for one 168 g muffin, or 375 per 100 g. The number to notice is sugar: 52.9 g in a single muffin, against just 7.5 g of protein. That is a dessert-sized load in a breakfast package, worth about 32% of the daily calorie value on food labels.
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Nutrition facts
Commercially prepared blueberry muffin · per 168 g
Calories
630 kcal
Protein
7.5 g
Carbohydrate
89 g
Fat
27 g
Saturated fat
4.8 g
Cholesterol
50 mg
Sodium
564 mg
Potassium
203 mg
Iron
2.2 mg
Source: USDA FoodData Central
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Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Costco muffin: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
Costco size (168 g)
630
7.5 g
89 g
27 g
564 mg
32%
Large (139 g)
521
6.2 g
73.7 g
22.3 g
467 mg
26%
3 oz portion (85 g)
319
3.8 g
45.1 g
13.7 g
286 mg
16%
100 g
375
4.5 g
53 g
16.1 g
336 mg
19%
3 × Costco size (168 g)
1,890
22.6 g
1,693 mg
5 × Costco size (168 g)
3,150
37.7 g
2,822 mg
One Costco muffin is a 630-calorie meal
A Costco muffin weighs about 168 g, and that weight is the whole story. At 375 calories per 100 g, the full muffin lands at 630 calories, or 32% of the daily value used on food labels. That is more than many people eat at a sit-down breakfast, and it disappears in a few minutes.
Smaller portions scale down in a straight line. A large bakery-style muffin of 139 g has 521 calories, and a 3 oz portion of 85 g, close to half a Costco muffin, has 319. Cutting the muffin in half at home is the single easiest way to move it from meal territory into snack territory.
The totals climb fast in the other direction. Two muffins come to 1,260 calories and 1,129 mg of sodium, and three reach 1,890 calories. If a box sits on the counter, the realistic risk is the second muffin, not the first.
Carbs and fat supply nearly every calorie
The calorie split is 57% carbs, 39% fat and only 5% protein. Per 100 g that works out to 53 g of carbs, 16.1 g of fat and 4.5 g of protein. In the full muffin you get 89 g of carbs and 27 g of fat.
Most of those carbs are sugar. Sugars run 31.5 g per 100 g, which means 52.9 g in one Costco-size muffin. Fiber barely registers at 1.8 g, so there is little bulk to make the muffin feel like a real meal once it is gone.
Protein is the weak spot. At 7.5 g, the whole muffin covers 15% of the daily value, which is thin for 630 calories. The fat side is heavier: 27 g is a large share of the 78 g daily value, while saturated fat stays moderate at 2.8 g per 100 g.
Sugar is the row to watch, sodium comes second
At 52.9 g, the sugar in one Costco muffin is the figure that stands out on the label. It outweighs the muffin's protein, fat and fiber put together. If you track sugar, one muffin is a large entry on its own, and no topping or side is needed to push the day's total up.
Sodium is less obvious because the muffin tastes sweet. One muffin has 564 mg, which is 25% of the 2300 mg daily value. Even the 85 g portion carries 286 mg, about 12% of the daily value, so a muffin plus a salty lunch adds up quickly.
Cholesterol is modest at 30 mg per 100 g, and potassium is low at 121 mg per 100 g. Neither changes the picture much. If you watch sodium, keep the rest of that meal simple; if you watch sugar, portion size matters more than anything else on this page.
Half a muffin plus protein makes a better breakfast
The weak protein and fiber numbers point to what belongs next to the muffin. Plain yogurt, eggs or a glass of milk add protein, and fresh fruit adds volume for few calories. Splitting one muffin and pairing each half with a protein food turns a 630-calorie treat into two more balanced breakfasts.
These figures are USDA values for a commercially prepared blueberry muffin, scaled to the 168 g Costco size. The chain's own published numbers for a given flavor can differ, and other flavors may land higher or lower. Treat 630 as a solid working estimate, not an exact label.
If you log meals, enter the portion you actually ate rather than a generic muffin, since a few bites more or less move the total by a lot. BodyPal can also log it from a photo, which helps when you only finished part of one.
How does Costco muffin compare?
Here is how the Costco muffin stacks up against three other big food-court and fast-food items, per 100 g and per usual serving.
Verdict: For the fewest calories per item, pick the Costco croissant at 272, even though it is denser at 406 per 100 g. For staying full, the 6 piece Chicken McNuggets give 15.8 g of protein per 100 g at 287 calories, while the muffin offers only 4.5 g.
Costco muffin FAQs
How many calories are in a Costco muffin?
A Costco-size muffin of about 168 g is roughly 630 calories. Half a muffin is about 315 calories.
Is a Costco muffin good for weight loss?
One muffin carries 630 calories, 89 g of carbs and 52.9 g of sugars, close to a third of a 2,000 calorie day. A 85 g half portion is 319 calories.
Costco muffin vs a low-fat blueberry muffin?
A commercially prepared muffin is 375 calories per 100 g, while the low-fat blueberry version is 255. Fat is 16.1 g per 100 g versus 4.2 g.
How much sugar and protein are in a Costco muffin?
A 168 g muffin has about 52.9 g of sugars, 7.5 g of protein and 27 g of fat. Per 100 g that is 31.5 g sugars and 4.5 g protein.
How many calories are in half a Costco muffin?
A 3 oz portion of 85 g, roughly half a Costco muffin, has 319 calories. It also carries 26.7 g of sugar and 286 mg of sodium, so even half a muffin is a full snack.
How much sodium is in a Costco muffin?
One 168 g Costco muffin has 564 mg of sodium, which is 25% of the 2300 mg daily value. That is a lot for a sweet food, so it is worth counting if you watch salt.
How many calories are in two Costco muffins?
Two Costco muffins come to 1,260 calories and 1,129 mg of sodium. That is about as much as a large meal, delivered with little protein: 15.1 g for both muffins together.
How much fat is in a Costco muffin?
One Costco muffin has 27 g of fat, and fat supplies 39% of its calories. Saturated fat is moderate at 2.8 g per 100 g; most of the remaining calories come from carbs and sugar.
How much fiber does a Costco muffin have?
A Costco muffin has just 1.8 g of fiber, a small slice of the 28 g daily value. Pairing it with fruit is an easy way to add fiber and volume to the meal.
