Muffin top calories come to 240 for one 90 g muffin top, or 267 per 100 g. What stands out is the balance: 42 g of carbs and 17 g of sugar against only 4 g of protein. It is a sweet bakery snack in a smaller shape, not a light breakfast.
240kcal
1 muffin top · 90 g, packaged, per label
6%protein
4 gProtein
42 gCarbs
7 gFat
How to burn off 240 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Packaged, per label · per 90 g
Calories
240 kcal
Protein
4 g
Carbohydrate
42 g
Fat
7 g
Saturated fat
0.5 g
Cholesterol
25 mg
Sodium
220 mg
Potassium
70 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 →
Muffin top: 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 muffin top (90 g)
240
4 g
42 g
7 g
220 mg
12%
2 oz portion (57 g)
152
2.5 g
26.6 g
4.4 g
139 mg
8%
100 g
267
4.4 g
46.7 g
7.8 g
244 mg
13%
3 × 1 muffin top (90 g)
721
12 g
659 mg
5 × 1 muffin top (90 g)
1,202
20 g
1,098 mg
One muffin top is a 240-calorie snack
The numbers on this page come from a packaged whole grain blueberry muffin top, read from the label. One top weighs 90 g and carries 240 calories, which is 12% of the daily value. That makes it a modest snack on its own, but it is easy to treat it as a free extra because it looks like only part of a muffin.
Cut it down and the total drops fast. A 2 oz portion of 57 g lands at 152 calories, with 4.4 g of fat and 10.8 g of sugar. Splitting a top with someone, or saving half for later, is the simplest way to keep it in snack territory.
The trouble starts when a box sits open on the counter. Two tops come to 481 calories and 439 mg of sodium. Three reach 721 calories. Five, an easy number to hit across a week of grab-and-go mornings, add up to 1,202 calories and 1,098 mg of sodium while giving you just 20 g of protein in total.
Carbs supply two thirds of the calories
The calorie split is lopsided. Carbs provide 68% of the energy, fat 26% and protein just 6%. Per 100 g that works out to 46.7 g of carbs, 7.8 g of fat and 4.4 g of protein. This is a carb-first food, and most of what you taste is flour and sugar.
Fat is moderate rather than heavy. A full top has 7 g, and saturated fat sits at only 0.6 g per 100 g, which is low for a baked good. Cholesterol is 28 mg per 100 g. If you came here worried about butter-rich pastry numbers, this packaged version is milder than that.
Fiber gets a small boost from the whole grain flour: 2 g per top, or 2.2 g per 100 g. That helps a little, but it does not change the overall picture. The energy in a muffin top arrives mostly as quick carbohydrate, so expect it to fill you for a shorter stretch than a snack with more protein.
Sugar is the row to watch
Of the 42 g of carbs in one top, 17 g are sugars. Per 100 g the figure is 18.9 g. Put another way, a large share of every bite is sugar, and that share is what drives the sweet, cake-like taste that sets muffin tops apart from bread or a plain roll.
Sodium is worth a glance too, though it is less dramatic. One top has 220 mg, 10% of the daily value, and 100 g brings 244 mg, or 11%. Baked goods carry salt from leavening as well as from added salt, so the number adds up quietly if you have more than one.
Labels differ across brands. Udi's, Thomas', Vitatops and Bake Crafters all sell muffin tops, and recipes range from blueberry oat to deep chocolate. If sugar is the number you track, read the label of the box you actually buy, because the flavor and the portion weight both move it.
Pair it with protein to make it a meal
With only 4 g of protein, 8% of the daily value, a muffin top on its own is a thin breakfast. It works better as one part of a plate. Adding a protein food such as eggs, yogurt or a glass of milk balances the 68% carb share and makes the meal more likely to hold you until lunch.
As an afternoon snack, a single top at 240 calories fits most days without much effort. The risk is stacking it on top of a full breakfast or eating it alongside a sweet coffee drink, where the sugar and calories pile up faster than the small shape suggests.
If you want to see how a muffin top fits your day, BodyPal can log it from a photo. Keeping track for a week shows quickly whether it is an occasional treat or a daily habit, which is the detail that matters more than any single serving.
How does muffin top compare?
Here is how a muffin top compares with a corn muffin, a brownie square and a cake rusk, per 100 g and per usual serving.
Verdict: For the fewest calories per 100 g pick the muffin top at 267, well below the brownie square at 405 and the cake rusk at 407. If a small portion matters more, a single cake rusk at 41 calories beats any of the others, while the corn muffin carries the most sodium at 385 mg per 100 g.
Most popular muffin top brands in the United States
One blueberry muffin top of 90 g is about 240 calories. A smaller 2 oz muffin top comes to about 152 calories.
Is a muffin top good for weight loss?
One 90 g muffin top carries 240 calories, 42 g of carbs and only 4 g of protein, so it counts as a sweet bakery item rather than a filling snack.
Muffin top vs corn muffin: which has more calories?
Per 100 g a corn muffin is 305 calories and a muffin top 267, so the corn muffin is denser gram for gram.
How much sugar is in a muffin top?
About 17 g of sugar in a 90 g muffin top, which is 18.9 g per 100 g.
How many calories are in two muffin tops?
Two muffin tops come to 481 calories, along with 439 mg of sodium and 8 g of protein. That is double a single 90 g top and closer to a small meal than a snack.
How many calories are in 100 g of muffin top?
A 100 g portion of muffin top has 267 calories, with 46.7 g of carbs, 7.8 g of fat and 4.4 g of protein. That is 13% of the daily value for calories.
How many calories are in half a muffin top or a 2 oz portion?
A 2 oz portion of 57 g has 152 calories, 26.6 g of carbs and 10.8 g of sugar. It is a reasonable size if you want the taste without a full 240-calorie top.
How much protein is in a muffin top?
One muffin top has 4 g of protein, or 8% of the daily value. Protein supplies only 6% of its calories, so it is mainly a carb snack.
How much sodium is in a muffin top?
One 90 g muffin top contains 220 mg of sodium, which is 10% of the daily value. Per 100 g it is 244 mg, so the number grows quickly with a second top.
