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Savory Protein Muffin Calories
Protein-rich savory snack
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Savory Protein Muffin (70 g) has 48 calories. That works out to 68 calories per 100 g. It contains 4.4 g of carbs, 2.6 g of protein, 2.2 g of fat and 0.8 g of fiber. Its 15.4 µg of Selenium covers 28% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Savory Protein Muffin Nutrition Facts
Selected: 1 piece (medium) · 70 g
48
KCAL / 70G
Carbs
4.4g
· 2% DV
Protein
2.6g
· 5% DV
Fat
2.2g
· 3% DV
Fiber
0.8g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 37% · Protein 22% · Fat 41%
Savory Protein Muffin nutrition facts table · 1 piece (medium) (70 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 48 kcal | |
| Total fat | 2.2 g | 3% |
| Saturated fat | 2.18 g | 11% |
| Trans fat | 0.06 g | |
| Sodium | 307 mg | 13% |
| Total carbohydrate | 4.4 g | 2% |
| Fiber | 0.8 g | 3% |
| Protein | 2.6 g | 5% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Savory Protein Muffin?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 70 g | 48 kcal |
| 1 piece (mini) | 35 g | 24 kcal |
| 1 piece (small) | 50 g | 34 kcal |
| 1 piece (large) | 95 g | 65 kcal |
| 100 g | 100 g | 68 kcal |
| 1 serving (large) | 105 g | 71 kcal |
| 1 piece (jumbo) | 120 g | 82 kcal |
| 2 piece (double) | 140 g | 95 kcal |
Calculated from 68 calories per 100 g.
Frequently Asked Questions About Savory Protein Muffin
How do you make a savory protein muffin?
A savory protein muffin is made by mixing eggs with a dairy ingredient, flour, and chosen seasonings, then baking the batter in muffin cups. Fold in chopped vegetables or cheese, and avoid overmixing so the muffins stay tender.
What ingredients go into a savory protein muffin?
A savory protein muffin commonly contains eggs, flour, and ingredients such as yogurt, cottage cheese, or grated cheese. Vegetables and herbs are optional additions, so recipes differ rather than following one fixed ingredient list.
Why did my savory protein muffins turn out dry?
Savory protein muffins often turn dry from overbaking or using too little moistening ingredient in the batter. Check them before the end of the suggested bake time, and consider yogurt or grated vegetables to help keep the crumb tender.
How long do savory protein muffins keep in the fridge?
Savory protein muffins keep for a few days in the refrigerator when cooled and stored in a sealed container. Refrigerate them promptly, especially when the recipe includes eggs, cheese, yogurt, or vegetables.
Can you freeze savory protein muffins?
Yes, savory protein muffins freeze well. Cool them completely, wrap them individually or place them in a freezer-safe container, and thaw in the refrigerator before reheating for a better texture.
What can you serve with a savory protein muffin?
Serve a savory protein muffin with a leafy salad, sliced tomatoes, or soup for a more complete meal. For a quick snack, it can also be eaten on its own, warm or at room temperature.
How do you stop savory protein muffins from sticking to the pan?
Grease the muffin wells well or use paper liners to prevent savory protein muffins from sticking. Let them cool briefly after baking before removing them; trying to lift them out while very hot can cause them to break.
Can you reheat a savory protein muffin?
Yes, reheat a savory protein muffin in the microwave for a quick serving or in the oven to bring back a firmer exterior. Heat only what you plan to eat, and make sure the centre is warm before serving.
Why do savory protein muffins sink in the middle?
Savory protein muffins can sink if the centre is underbaked, the batter has too much leavening, or the oven door is opened early. Bake until the middle is set, and avoid disturbing the muffins while they rise.
Are savory protein muffins filling enough for breakfast?
A savory protein muffin can be a convenient breakfast, but one may not be enough for everyone. Pair it with fruit or vegetables if you need a larger meal; fullness also depends on the muffin’s recipe and portion.
Savory Protein Muffin Vitamins & Minerals
Vitamins
B12
0.43µg · 18% DV
B2
0.22mg · 17% DV
Biotin
4.97µg · 17% DV
B3
1.96mg · 12% DV
Minerals
Selenium
15µg · 27% DV
Phosphorus
169mg · 24% DV
Sodium
307mg · 13% DV
Manganese
0.3mg · 13% DV
Potassium ⭐
137mg · 4% DV
Savory Protein Muffin Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Savory Protein Muffin
To burn the 48 calories in 1 piece (medium) (70 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Savory Protein Muffin?
A Savory Protein Muffin is a single-serving, baked muffin with a savoury rather than sweet profile. Recipes vary, but may combine flour, eggs and dairy with ingredients chosen to add protein; the exact mix depends on the recipe. It has the familiar soft, slightly airy texture of a muffin, usually with a gently salty taste. Savoury muffins are a flexible modern bake rather than a dish tied to one specific regional tradition.
Enjoy one for breakfast or as a portable snack, either on its own or with fruit, salad or yoghurt. It offers some protein alongside carbohydrates and fat, making it a convenient bite rather than a full meal. For a lighter version, add vegetables and keep richer fillings and added oil modest.
How Nutritious Is Savory Protein Muffin?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Savory Protein Muffin Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Savory Protein Muffin Contain Allergens?
Contains these allergens:
Which Diets Is Savory Protein Muffin Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Savory Protein Muffin Fat Profile
SATURATED
2.18g
MONOUNSATURATED
1.94g
POLYUNSATURATED
1.09g
Omega 6:3 ratio 16.5:1
Above the ideal 4:1 (16.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.