Starbucks muffin calories come to 424 for one medium muffin (113 g) and 375 per 100 g, based on USDA fast-food values for a commercially prepared blueberry muffin. The figure to notice is sugar: 35.6 g in that medium muffin, against just 5.1 g of protein. It eats like dessert, not breakfast.
424kcal
1 medium muffin · 113 g, blueberry, commercially prepared
5%protein
5.1 gProtein
60 gCarbs
18.2 gFat
How to burn off 424 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Blueberry, commercially prepared · per 113 g
Calories
424 kcal
Protein
5.1 g
Carbohydrate
60 g
Fat
18.2 g
Saturated fat
3.2 g
Cholesterol
34 mg
Sodium
380 mg
Potassium
137 mg
Iron
1.5 mg
Source: USDA FoodData Central
🛡️
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 →
Starbucks 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
1 medium (113 g)
424
5.1 g
59.9 g
18.2 g
380 mg
21%
1 large (139 g)
521
6.2 g
73.7 g
22.3 g
467 mg
26%
1 small (66 g)
248
3 g
35 g
10.6 g
222 mg
12%
100 g
375
4.5 g
53 g
16.1 g
336 mg
19%
3 × 1 medium (113 g)
1,271
15.2 g
1,139 mg
5 × 1 medium (113 g)
2,119
25.4 g
1,898 mg
The large muffin climbs to 521 calories
Muffin size moves the total more than any topping or flavor. A small muffin (66 g) has 248 calories, or 12% of a daily value. The medium (113 g) jumps to 424, which is 21% of the day. The large (139 g) reaches 521 calories and 26% of the daily value, more than a quarter of the day in one pastry.
Sodium follows the same curve. The small carries 222 mg, the medium 380 mg (17% of the daily value) and the large 467 mg (20%). That is a lot of salt for something that tastes sweet, and most people do not count it.
Doubling up is where the numbers get serious. Two medium muffins come to 848 calories and 759 mg of sodium. Three reach 1,271 calories while delivering only 15.2 g of protein. If you are buying muffins for the table, decide on one per person before the bag opens.
Carbs and fat carry almost every calorie
Of the calories in a Starbucks muffin, 57% come from carbohydrate and 39% from fat. Protein supplies only 5%. That split is the profile of cake, and the numbers per 100 g say the same: 53 g carbs, 16.1 g fat and 4.5 g protein.
The fat is mostly not the saturated kind. Saturated fat is 2.8 g per 100 g, against a daily value of 20 g. Cholesterol is modest too, at 30 mg per 100 g against a daily value of 300 mg. The problem is less what the fat is and more how much of it rides along with the sugar.
Fiber is the weak spot. A medium muffin gives 1.2 g, and even the large only reaches 1.5 g, set against a daily value of 28 g. With so little fiber and protein, a muffin tends to leave you hungry again sooner than its calorie count suggests.
Sugar is the row to watch
Sugar makes up 31.5 g of every 100 g of muffin. That means a medium muffin holds 35.6 g of sugar, a large holds 43.7 g, and even the small carries 20.8 g. Most of the carbohydrate on the label is sugar, not starch.
Compare that with the protein row and the picture is lopsided. The medium muffin delivers 5.1 g of protein, 10% of the daily value, while handing over roughly seven times as much sugar by weight. The large improves protein only to 6.2 g, 12% of the daily value.
If you track sugar, the small muffin is the only size that keeps it near 20 g. Picking the small over the large cuts both sugar and calories roughly in half, which is a bigger change than swapping flavors would make.
Pair it with protein, not another pastry
A muffin works best as one part of a meal, not the whole thing. Because protein is just 5% of its calories, adding a protein source alongside it, such as eggs, Greek yogurt or a milk-based drink, makes the meal more balanced and more filling.
Your drink matters as much as your pastry. A plain Starbucks coffee adds only 5 calories per cup, so it leaves the muffin's 424 calories as the main event. Sweetened, milky drinks stack more sugar on top of the 35.6 g already in the muffin.
If you want the muffin on a lighter day, treat it as the sweet part of breakfast and keep the rest simple. BodyPal can log it from a photo, which makes it easy to see where a medium or large muffin lands in your day.
How does Starbucks muffin compare?
Here is how the Starbucks muffin stacks up against the Costco muffin, a Starbucks butter croissant and a Starbucks coffee, per 100 g and per usual serving.
Verdict: If calories per item are the concern, the Starbucks butter croissant at 272 beats the medium muffin at 424 and carries more protein, 8.2 g per 100 g against 4.5 g. The Costco muffin has the same 375 calories per 100 g but comes as a 630-calorie portion, so skip it if portion size is your weak spot.
Starbucks muffin FAQs
How many calories are in a Starbucks muffin?
A medium bakery-style blueberry muffin of 113 g is 424 calories. A large 139 g muffin is 521 calories and a small 66 g one is 248.
Is a Starbucks muffin good for weight loss?
One 113 g muffin brings 424 calories, 18.2 g fat and 35.6 g sugar, with only 5.1 g protein. A small 66 g muffin comes to 248 calories.
Starbucks muffin vs Costco muffin: which has more calories?
Both sit at 375 calories per 100 g, so the difference is size: 424 calories for a 113 g muffin against a bigger Costco one.
How much sugar is in a Starbucks muffin?
About 35.6 g of sugar in a 113 g muffin, part of 59.9 g total carbs. That is 31.5 g of sugar per 100 g.
How many calories are in a large Starbucks muffin?
A large Starbucks muffin (139 g) has 521 calories, which is 26% of the daily value. It also carries 43.7 g of sugar and 467 mg of sodium, based on USDA values for a blueberry muffin.
How many kcal are in a small Starbucks muffin?
A small Starbucks muffin (66 g) has 248 kcal, or 12% of the daily value. It contains 20.8 g of sugar, 10.6 g of fat and 3 g of protein.
How many calories are in 100 g of Starbucks muffin?
There are 375 calories in 100 g of Starbucks muffin. That weight holds 53 g of carbs, 16.1 g of fat, 31.5 g of sugar and 4.5 g of protein.
How much protein is in a Starbucks muffin?
A medium Starbucks muffin has 5.1 g of protein, 10% of the daily value. Protein supplies only 5% of the muffin's calories; carbs supply 57% and fat 39%.
How much sodium is in a Starbucks muffin?
A medium Starbucks muffin has 380 mg of sodium, 17% of the daily value. The large has 467 mg, or 20%, which is more salt than most people expect from a sweet pastry.
