FoodScore
0/ 100
Decentother· 1 Muffin

Thomas Plain English Muffin

Thomas Plain English Muffins score 45/100, a Decent rating, primarily due to being an ultra-processed food and its moderate sodium content.

  • This English muffin is an ultra-processed food, classified as NOVA 4.
  • A 100g serving contains 410mg of sodium, contributing to daily intake.
  • It provides 37% of the Daily Value for Folate per 100g.
  • With 6.56g of protein per 100g, it offers a modest protein contribution.
  • The FoodScore of 45/100 indicates a decent but not optimal nutritional profile.
  • Scores -10 points above the other category average (55/100 across 36 foods).
Fiber
1.6g
6% of Daily Value
Protein
6.56g
13% of Daily Value
Added sugar
1.6g
3% of Daily Value
Sodium
410mg
18% of Daily Value
+
What it brings to the table
Protein (6.6g)+2
Micronutrients (Folate, Riboflavin)+4
−
What holds it back
Sodium (410mg)-1
Ultra-processed (NOVA 4)-10

Why it scores 45

The Thomas Plain English Muffin receives a FoodScore of 45 out of 100, placing it in the Decent category. This score reflects a balance of modest nutritional contributions and significant penalties. On the positive side, it earns +2 points for its protein content, providing 6.56g per 100g, which is a helpful amount for a grain product. It also gains +4 points for its micronutrient profile, notably for its folate content, which is 37% of the Daily Value per 100g. However, these bonuses are largely offset by penalties. The most substantial deduction comes from its classification as a NOVA 4 food, meaning it is ultra-processed, resulting in a -10 point penalty. Additionally, its sodium content of 410mg per 100g incurs a -1 point penalty. To achieve a higher score, the product would need to reduce its sodium, increase its fiber content, and ideally be less processed, moving away from the NOVA 4 classification.

Health benefits

What the nutrients in thomas plain english muffin actually do for you, grounded in established dietary science.

Supports Red Blood Cell Formation

The Thomas Plain English Muffin contributes to red blood cell formation due to its folate content. Folate, a B vitamin, is essential for cell division and the production of healthy red blood cells, which carry oxygen throughout the body. A 100g serving provides 37% of the Daily Value for folate, making it a notable source of this important nutrient. Including foods rich in folate can help prevent certain types of anemia and support overall cellular health. However, it's important to consume a variety of folate-rich foods for optimal intake.

Modest Protein Contribution

This English muffin offers a modest protein contribution, which is beneficial for satiety and muscle maintenance. Protein is a crucial macronutrient involved in building and repairing tissues, producing enzymes and hormones, and supporting immune function. With 6.56g of protein per 100g, it can contribute to your daily protein goals, especially when paired with protein-rich toppings like eggs or nut butter. While not a primary protein source, it can help round out the protein content of a balanced breakfast or snack. Remember to balance it with other protein sources throughout the day.

Source of Calcium for Bone Health

The Thomas Plain English Muffin provides a source of calcium, an essential mineral for bone health. Calcium is vital for building and maintaining strong bones and teeth, and it also plays a role in nerve transmission and muscle function. A 100g serving contains 115mg of calcium, which is 9% of the Daily Value. While not a high-calcium food, it can contribute to your daily calcium intake, especially when combined with other dairy or calcium-fortified products. Consistent intake of calcium from various sources is key for long-term bone density.

Iron for Oxygen Transport

This English muffin offers a small amount of iron, a mineral critical for oxygen transport and energy production. Iron is a key component of hemoglobin, the protein in red blood cells that carries oxygen from the lungs to the rest of the body. It also supports cellular function and immune health. A 100g serving provides 1.64mg of iron, which is 9% of the Daily Value. While this is a helpful contribution, it's important to pair it with vitamin C-rich foods to enhance iron absorption, especially for non-heme iron found in plant-based sources. Relying solely on this food for iron intake is not recommended.

How to eat it

Plain English muffins are a common breakfast staple in the US, often enjoyed toasted. They serve as a versatile base for both sweet and savory toppings, making them a quick and convenient meal option. A typical serving size is one muffin, which can be part of a balanced breakfast when paired with nutrient-dense additions. They are generally consumed warm and can be incorporated into various meal types beyond breakfast.

Toasting an English muffin creates a crisp exterior and soft interior, enhancing its texture for toppings.
Pair with protein-rich foods like eggs, lean ham, or a spread of nut butter to create a more balanced and satiating meal.
Consider adding fresh fruit or vegetables to your English muffin to boost fiber and micronutrient intake.
Store English muffins in a cool, dry place or freeze for longer freshness to prevent mold.
Things to keep in mind

For most healthy adults, Thomas Plain English Muffins do not present significant cautions at normal serving sizes. Individuals with wheat or gluten allergies should avoid this product as it contains wheat. Those sensitive to sodium should be mindful of its 410mg per 100g, as excessive intake can contribute to high blood pressure. As an ultra-processed food, frequent consumption as a primary dietary component may not align with dietary guidelines emphasizing whole, minimally processed foods. There are no widely documented drug interactions or specific concerns for pregnant individuals or those with kidney disease beyond general dietary recommendations.

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Reader questions
Is Thomas Plain English Muffin healthy?
Thomas Plain English Muffin has a FoodScore of 45/100, which is rated as Decent. While it provides some folate, protein, and iron, it is also an ultra-processed food (NOVA 4) and contains a moderate amount of sodium. It can be part of a balanced diet when consumed in moderation and paired with nutrient-dense foods, but it's not considered a highly nutritious food on its own.
Is Thomas Plain English Muffin good for weight loss?
While English muffins are relatively low in calories per serving (213 calories per 100g), they are not particularly high in fiber or protein, which are key for satiety and weight management. As an ultra-processed food, it may not promote the same level of fullness as whole foods. For weight loss, focusing on whole, unprocessed foods rich in fiber and protein is generally more effective.
Is Thomas Plain English Muffin ultra-processed?
Yes, Thomas Plain English Muffin is classified as a NOVA 4 food, meaning it is ultra-processed. This classification indicates that it contains ingredients typically found in industrial food production, such as added sugars, fats, and other substances not commonly used in home cooking. Dietary guidelines often recommend limiting the consumption of ultra-processed foods.
How should I store English muffins to keep them fresh?
To keep English muffins fresh, store them in a cool, dry place at room temperature for a few days. For longer storage, you can freeze them in an airtight bag or container for up to a few months. Thaw frozen muffins at room temperature or toast directly from frozen for convenience.
What are some healthier alternatives to English muffins?
Healthier alternatives to English muffins include whole-grain bread, whole-wheat tortillas, or even a bowl of oatmeal. Look for options with higher fiber content, lower sodium, and fewer added sugars. You could also opt for homemade whole-wheat English muffins to control ingredients and processing.
Does Thomas Plain English Muffin contain much sodium?
Yes, Thomas Plain English Muffin contains a moderate amount of sodium, with 410mg per 100g. This contributes to the daily recommended limit for sodium intake. Individuals monitoring their sodium intake should be mindful of this amount and balance it with other low-sodium foods throughout the day to support cardiovascular health.
What nutrients does Thomas Plain English Muffin provide?
Per 100g, Thomas Plain English Muffin provides 6.56g of protein, 1.6g of fiber, and is a good source of folate (37% DV). It also offers some calcium (9% DV) and iron (9% DV). However, it is low in other micronutrients like Vitamin D, B12, C, A, magnesium, and zinc.

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Data & references

Sources: USDA FoodData Central (Branded, fdcId 2641789)Updated 2026-04-20