Sugar in blueberry muffin

The average coffee shop blueberry muffin is hardly what you’d call a health food: It’s got almost 470 calories—nearly double what you’d get from a chocolate frosted donut—and most of those calories come from refined carbohydrates, primarily white flour and sugar. Less than 2 percent of the carbohydrate in these mega-muffins comes from fiber, offering up only a single gram. Perhaps the healthiest thing about these muffins is the fat—19 grams worth, largely from soybean oil—a heart-healthy source. (Only one of the three national chains reviewed used butter as a fat source in its muffins.)

Reduced fat blueberry muffins are certainly no better—if not worse. With only slightly fewer calories than their regular counterparts, they still contain the same high amount of sugar (almost 40 grams, or 10 teaspoons) and nearly 50 percent more sodium (a whopping 540 milligrams per muffin!).

In comparison, the Great Muffin Makeover recipe bakes up blueberry muffins that weigh about 2 ounces each—less than half the size of a coffee shop muffin—and contain 120 calories. They are made with a mixture of whole wheat, almond, and white flour—though with further tweaking, the recipe could be made entirely without refined grains. Canola oil provides much of the healthy fat; and the number of fresh blueberries is double what you’d find in a typical recipe, providing much of the flavor and natural sweetness. (In total, each muffin only contains 5 grams of sugar, of which only 2 grams are added sugar). The result is a light and fluffy, moist and flavorful blueberry muffin that will provide longer lasting energy compared to the usual coffee shop muffin. Get the recipe.

Nutrient Regular Blueberry Muffin1 Reduced Fat Blueberry Muffin 2 The Great Muffin Makeover Blueberry Muffin 3
Calories 467 410 120
Carbohydrates (g) 68 75 14
Sugar (g) 39 39 5
Fiber (g) 1 2 2
Total Fat (g) 19 10 5
Unsaturated Fat (g) 15 8 4.5
Saturated Fat (g) 4 2 0.5
Trans Fat (g) 0 0 0
Protein (g) 6 7 3
Sodium (mg) 367 540 125
  1. Average data from company websites of three major U.S. coffeeshop chains. January, 2018.
  2. Data obtained from one national coffeeshop chain. January, 2018.
  3. Data based on analysis of Blueberry Muffin recipe.

Related

  • The Great Muffin Makeover

Terms of Use

The contents of this website are for educational purposes and are not intended to offer personal medical advice. You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website. The Nutrition Source does not recommend or endorse any products.

Blueberry muffins are often lauded as a healthy on-the-go snack, because they contain fruit and can keep you going until lunchtime hits. But sadly, the baked good aren’t always as nutritious as they might appear.

A new report by Action on Sugar and the Obesity Health Alliance has found that blueberry muffins contribute a substantial amount towards our total daily sugar limits. The research also highlights the large variation in the sugar content between different products and a lack of clear labelling, with experts saying this makes it difficult for people to know how much sugar they are consuming.

The study, which analysed 28 muffins sold in both food outlets in train stations and supermarkets, found 61% of them contained six teaspoons of sugar or more. (NHS guidelines recommend a limit of seven teaspoons a day for adults and six teaspoons a day for children aged seven to 10).

Our new analysis with @actiononsugar shows huge variation in sugar content, portion size and lack of nutrition labelling on blueberry muffins sold in supermarkets and at outlets in the UK’s busiest train stations.
Report here: https://t.co/pkTEoqoCJX pic.twitter.com/CephXZbnaS

— Obesity Health Alliance (@OHA_updates) March 22, 2018
On average, muffins bought from train station food outlets were the worst offenders. They contained 19% more sugar, the equivalent of 1.2 more teaspoons, than the average supermarket muffin and were also 32% bigger in size.

MORE: 13 FOODS YOU SHOULD AVOID EATING FOR BREAKFAST, ACCORDING TO A NUTRITIONIST

The variation in sugar content across a range of muffins was also significant. Of the 14 railway outlets included, Costa had the highest sugar content per muffin (40.3g per 122g muffin or 10 teaspoons of sugar), although this has now been reduced to 28.6g. The lowest was Pumpkin (18.3g on average per 92g muffin or five teaspoons of sugar).

At the supermarkets, Tesco Blueberry Muffins 4 Pack had the highest sugar content (29.0g per 82g muffin or 7 teaspoons of sugar) while Marks and Spencer’s blueberry muffins had the least (13.7 per 65g muffin or 3 teaspoons of sugar).

The two organisations are now calling for manufacturers to reduce the sugar content in their products in line with the government’s proposal to cut it by 20% by 2020. They are also recommending that all retailers publish nutrition information, including traffic light labelling, to help consumers to make informed decisions.

“We may think grabbing a blueberry muffin is a reasonably healthy option for a snack on the go compared to other cakes or a chocolate bar – yet the figures suggest otherwise,” Caroline Cerny, from the Obesity Health Alliance, said.

“There is huge variation in both the size of muffins and the sugar content, and with limited nutrition labelling, it’s all too easy to eat a huge amount of sugar in just one serving.”

MORE: FOLLOWING THIS ONE DIET COULD BE BEST AFTER THE MENOPAUSE

While we’re “hardwired to love sweet things”, Good Housekeeping nutritionist Anita Bean advises sticking to foods that contain natural sources of sugar.

“Over the past couple of decades foods have been getting sweeter – drinks, snacks and processed foods are often packed with sugar – so it’s a good idea to retrain your taste buds and get used to the more natural levels of sweetness in fresh fruit,” she commented. “And don’t be fooled by the so-called healthy sugars like honey, agave syrup, maple syrup and coconut sugar. As far as your body’s concerned they’re all just sugar and they will be dealt with in exactly the same way.

Cutting back on sweet treats? See the blueberry muffins with the highest sugar content recorded by the report below:

And the least sugary:
MORE: WHAT NUTRITIONISTS FEED THEIR CHILDREN

Like this? Subscribe to the Good Housekeeping newsletter.

Amount of Sugar in Blueberry muffins

Welcome to the nutritional sugar content in 4 different types of blueberry muffins, ranging from 32.77 g to 4.85 g per 100g. The basic type of blueberry muffins is Muffins, blueberry, dry mix, where the amount of sugar in 100g is 32.73 g.

For a typical serving size of 1 serving (or 43 g) the amount of Sugar is 14.07 g.

Top three blueberry muffins products high in sugar

Below is a summary list for the top three blueberry muffins items ranked by the amount or level of sugar in 100g.

Following on from the three top blueberry muffins items or products containing sugar we have a more comprehensive break down of Muffins, blueberry, dry mix, and the highest item containing sugar which is Muffins, blueberry, commercially prepared (Includes mini-muffins). We also give a comparison of average values, median values and lowest values along with a comparison with other food groups and assess the effects of storage and preparation on the 4 types of blueberry muffins.

At the bottom of the page is the full list for the 4 different types of blueberry muffins based on the content in different servings in grams and oz (and other serving sizes), providing a comprehensive analysis of the sugar content in blueberry muffins.

Muffins, blueberry, dry mix – Nutritional Content and Chart

The full nutrition content, RDA percentages and levels for Muffins, blueberry, dry mix should be considered along with the sugar content. This food profile is part of our list of food and drinks under the general group Baked Products.Other important and sugar related nutrients are Calories, Protein, Fat and Carbohydrate. For this 100g serving in your diet, the amount of Calories is 293 kcal (15% RDA), the amount of Protein is 3.48 g (6% RDA), the amount of Fat is 3.25 g (5% RDA) and the amount of Carbohydrate is 61 g (47% RDA). The nutritional content and facts for 100g, which includes Calories, Protein, Fat and Carbohydrate is shown in the RDA chart below as percentages of the recommended daily allowance along with the sugar levels in blueberry muffins.

Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. Muffins, blueberry, dry mix has a nutritional value score of 13 out of 100.Comparing the sugar content and the nutritional density in 100g for Muffins, blueberry, dry mix; We class this as a high sugar content item.In terms of overall nutritional value we class this as an item with a low nutritional density value.

Amount of sugar per 100 Calories

100 calories of muffins, blueberry, dry mix is a serving size of 0.34 g, and the amount of Sugar is 11.17 g (12.29% RDA). Other important and related nutrients and macronutrients such as Fat, in 100 Calories are as follows; Protein 1.19 g (2.05% RDA), Fat 1.11 g (1.71% RDA), Carbohydrate 20.82 g (16.04% RDA). This is shown in the sugar RDA percentage chart below, based on 100 Calories, along with the other important nutrients and macro nutrients.

Content per Typical Serving Size 1 serving (or 43 g)

For the food Muffins, blueberry, dry mix the typical serving size is 1 serving (or 43 g) which contains 14.07 g of Sugar. The sugar percentage of the recommended daily value for this serving is 16 %.

To give 100% of the RDA, 6.3 servings of the typical serving size 1 serving (or 43 g) give the complete RDA. In terms of the gram weight and total content for this serving the Calories content is 125.99 kcal, the Protein content is 1.5 g, the Fat content is 1.4 g and the Carbohydrate content is 26.23 g. The percentages are shown below in the sugar chart, for the typical serving of sugar and the related and important nutritional values.

Macronutrients in Muffins, blueberry, dry mix

The amount of protein, fat and carbs from this food described above is measured in grams per 100g and grams in a typical serving size (in this case 1 serving or 43 g), although it is also useful to give the number of calories from protein, fat and carbohydrate which are the most important macronutrients. For this serving in your diet here are the macronutrient calories. From protein the number of calories is 6.0 (kcal).The number of calories from Fat is 12.3 (kcal).The total calories from carbohydrate is 107.5 (kcal).

Grams of sugar in blueberry muffins (per 100g)

This list of 4 types of blueberry muffins, is brought to you by www.dietandfitnesstoday.com and ranges from Muffins, blueberry, commercially prepared (Includes mini-muffins) through to Muffins, blueberry, toaster-type where all food items are ranked by the content or amount per 100g. The nutritional sugar content can be scaled by the amount in grams, oz or typical serving sizes. Simply click on a food item or beverage from the list at the bottom of the page to give a full dietary nutritional breakdown to answer the question how much sugar in blueberry muffins.

The list below gives the total sugar content in the 4 items from the general description ‘blueberry muffins’ each of which show the sugar amount as well as Calories, Protein, Fat and Carbohydrate. Below, is the top 4 food items shown in the sugar chart. This gives a quick and easy dietary comparison for the different items, where each item is listed at the bottom of the page with a nutritional summary.

The corresponding nutritional value for blueberry muffins based on our density score out of 100 (ranked by the amount of sugar per 100g) is shown in the below nutritional density chart.

The corresponding Calories for blueberry muffins ranked by the amount of sugar per 100g is shown below in the blueberry muffins calories chart.

Average Content for blueberry muffins

The average (or more correctly the arithmetic mean) amount of sugar contained in 100g of blueberry muffins, based on the list below of 4 different items under the general description of blueberry muffins, is 20.83 g of sugar. This average value corresponds to 23.14 % of the recommended dietary allowance (or RDA) in your diet. The averages for the different nutrients are as follows; the average amount of Calories is 329.00 kcal, the average amount of Protein is 4.38 g, the average amount of Fat is 9.68 g and the average amount of Carbohydrate is g.

Median Amount

The median value of Sugar is found in Muffins, blueberry, dry mix which in 100g contains 32.73 g of Sugar. This corresponds to 36 % of the recommended daily allowance. For this serving the amount of Calories is 293 kcal, the amount of Protein is 3.48 g, the amount of Fat is 3.25 g and the amount of Carbohydrate is 61 g.

Highest sugar Content per 100g

Using the list below for the 4 different blueberry muffins nutrition entries in our database, the highest amount of sugar is found in Muffins, blueberry, commercially prepared (Includes mini-muffins) which contains 32.77 g of sugar per 100g. The associated percentage of RDA is 36 %. For this 100g serving the Calories content is 377 kcal, the Protein content is 4.54 g, the Fat content is 15.85 g, the Carbohydrate content is 53.98 g.

The lowest amount of sugar in 100g is in Muffins, blueberry, toaster-type which contains 4.85 g. This gives as percentage of the recommended daily allowance 5 % of the RDA. For this 100g serving the amount of Calories is 313 kcal, the amount of Protein is 4.6 g, the amount of Fat is 9.5 g, the amount of Carbohydrate is 53.3 g.

The difference between the highest and lowest values gives a sugar range of 27.92 g per 100g. The range for the other nutrients are as follows; 64 kcal for Calories, 0.06 g for Protein, 6.35 g for Fat, 0 g for Carbohydrate.

Highest Amount of sugar per Serving

Please remember that the above gives an accurate value in 100g for high sugar foods in your diet. For example 100g of Muffins, blueberry, dry mix contains 32.73 g of sugar. However, there are other factors to consider when you are assessing your nutritional requirements. You should also take into account portion sizes when you are considering the sugar nutritional content.

The food with the highest sugar content per typical serving is Muffins, blueberry, dry mix which contains 14.07 g in 1 serving (or 43 g). The percentage of the recommended daily value for this serving is 16 %. For this serving the Calories content is 125.99 kcal, the Protein content is 1.5 g, the Fat content is 1.4 g and the Carbohydrate content is 26.23 g.

Nutritional Information Summary

From the list below you can find a full nutrition facts breakdown for all foods containing sugar which can be scaled for different servings and quantities. We have also sorted our complete nutritional information and vitamin database of over 7000 foods, to give a list of high sugar foods

Skinny Blueberry Muffins

Updated on June 10, 2019 by Averie Sunshine

Healthy Blueberry Muffins — These easy blueberry muffins are made with Greek yogurt instead of butter, and there’s only a little vegetable oil and sugar in these. Don’t worry, these don’t taste healthy at all!

Healthy Blueberry Muffins

I have a jillion blueberry muffin and blueberry cake recipes on my blog, but you can never have too many, right? Especially when it’s a skinny recipe, which of course gives you permission to have seconds. Or thirds.

You’d never guess these easy, no mixer muffins are skinny. My daughter couldn’t believe it when I told her. They’re soft, fluffy, tender, and bursting with juicy blueberries in every bite. I used fresh blueberries and haven’t tried with frozen.

There’s only one-half cup sugar in the entire batch of muffins, just one-quarter cup of oil, and to ensure the muffins stay moist with so little fat, I used 0% fat Greek yogurt rather than more oil, butter, or extra eggs.

I also used Silk Unsweetened Cashewmilk. It’s so irresistibly creamy and thick but with fewer calories than skim milk. Eating more plant-based protein is a great goal, and Silk Cashewmilk or Silk Almond Milk are my milks of choice for baking and smoothies. They’re so low in calories and fat, they’re vegan and dairy-free, and I always get impressive-tasting results. It’s the perfect match between tasty and guilt-free!

I couldn’t get enough of the muffins and neither could my family, who never suspected they were on the healthier side. Love it when that happens.

What’s in These Healthy Blueberry Muffins?

For these easy blueberry muffins, you’ll need:

  • All-purpose flour
  • Baking powder
  • Salt
  • Egg
  • Granulated sugar
  • Silk unsweetened cashewmilk
  • Vegetable oil
  • Greek yogurt
  • Vanilla extract
  • Fresh blueberries

How to Make Blueberry Muffins

To make this healthy blueberry muffin recipe, simply whisk together the wet and dry ingredients in separate bowls, then combine the two. Gently fold in the blueberries, then scoop the batter into greased muffin tins.

Bake the healthy blueberry muffins until the tops are set and are springy to the touch. Let muffins cool in pans for about 10 minutes before removing to cool on wire rack.

Can I Use Frozen Blueberries in These Muffins?

I haven’t tried that myself, but you probably can. You’d want to add the berries to the batter frozen (do not thaw) so that they bleed less into the batter. You’d also need to bake your muffins for a few extra minutes to ensure they cook all the way through.

Is There a Sugar Substitute I Can Use?

Without having tried a sugar substitute in these myself, I can’t say for sure. I’ve had some readers report success using Stevia though.

Tips for the Best Blueberry Muffins

For a nice pop of color, add a few extra blueberries to the top of the muffins before they go into the oven. It just makes these muffins look even better!

I personally don’t love the look of muffin liners, so I always just grease my non-stick muffin pan with cooking spray. But if you prefer using lines to make cleanup easier, go ahead and use them.

Also, you’ll want to toss the blueberries in a tablespoon of flour before folding them into the batter. This prevents them from sinking to the bottom of your muffins!

More Blueberry Muffin Recipes:

  • Extra Soft and Moist Blueberry Muffins — No oil and almost no butter yet they’re the moistest muffins ever! All those blueberries make them impossible to resist!
  • Vegan Blueberry Muffins — These are the BEST blueberry muffins I’ve ever had, vegan or otherwise. An avocado replaces the butter (and much of the oil) you’d typically add to muffin batter. These are fluffy, moist, and so easy to make!
  • Blueberry Muffins with Raspberry Jam Swirls — Big, bakery-style, fluffy muffins that are oozing with blueberries and swirls of raspberry jam in every bite.
  • Flourless Blueberry Banana Blender Muffins — No flour or oats, no butter, and no added white or brown sugar yet they’re incredibly moist, super soft, perfectly sweet, and are bursting with blueberries.

Yield: 11 large muffins Prep Time 5 minutes Cook Time 25 minutes Cooling Time 10 minutes Total Time 40 minutes

Ingredients

  • 1 1/2 cups all-purpose flour
  • 2 teaspoons baking powder
  • 1/4 teaspoon salt, or to taste
  • 1 large egg
  • 1/2 cup granulated sugar
  • 1/2 cup Silk Unsweetened Cashewmilk*
  • 1/4 cup canola or vegetable oil**
  • 1/4 cup plain Greek yogurt***
  • 1 teaspoon vanilla extract
  • 1 and 1/2 cups fresh blueberries tossed in 2 tablespoons flour (helps prevent sinking)

Instructions

  1. Preheat oven to 425F. Spray the cavities of a Non-Stick 12-Cup Regular Muffin Pan very well with cooking spray or grease and flour the pan; set aside. (I don’t prefer the cosmetic look of muffin liners.)
  2. To a large bowl, add all the flour, baking powder, salt, and whisk to combine; set aside.
  3. To a separate large bowl, add the egg, sugar, milk, canola oil, Greek yogurt, vanilla, and whisk until smooth and combined.
  4. Add the wet ingredients to the dry ingredients, stirring gently until smooth and combined, without needlessly over-mixing or muffins will become tough.
  5. Add the blueberries and fold gently to incorporate. I haven’t tried the recipe using frozen blueberries but if you do, I recommend adding them to the batter frozen because they’ll run and bleed less than if thawed, adjust baking time accordingly if necessary.
  6. Using a large cookie scoop or 1/4-cup measure, evenly distribute the batter into the cavities of the prepared pan, filling each cavity about 3/4-full. Tip – Add a couple blueberries to the top of each muffin for a nice pop of color.
  7. Bake for 5 minutes at 425F. The short baking time at very high heat helps the muffins get a more domed top.
  8. Lower the temp to 375F and bake for about 19 to 20 minutes or until tops are set, lightly golden, springy to the touch, and a toothpick inserted in the center comes out clean or with a few moist crumbs, but no batter. Use your judgment when evaluating doneness because muffin pans, ovens, ingredients, and climates vary. Start watching closely at about 16 minutes.
  9. Allow muffins to cool in pan on top of a wire rack for about 10 minutes before removing and placing on rack to cool completely. Gently rim each cavity with a knife if necessary for easier removal. Muffins are best fresh but will keep airtight at room temp for up to 1 week or in the freezer for up to 6 months.

Notes

*Silk Unsweetened Vanilla Almondmilk or another milk may be substituted

**Liquid-state coconut oil may be substituted

***I used 0% fat but other Greek yogurt or sour cream may be substituted

Nutrition Information:

Yield:

11

Serving Size:

1
Amount Per Serving: Calories: 168 Total Fat: 6g Saturated Fat: 1g Trans Fat: 0g Unsaturated Fat: 5g Cholesterol: 17mg Sodium: 151mg Carbohydrates: 25g Fiber: 1g Sugar: 11g Protein: 3g

Even More Easy Blueberry Recipes:

Blueberry Dutch Baby Pancake — Why bother flipping individual pancakes when you can make one big one and bake it!

Lightened Up Blueberry Lemon Pound Cake — No BUTTER in this healthier cake with big juicy blueberries and refreshing lemon! It’s a keeper!

Brown Sugar Blueberry Banana Bread with Blueberry Butter — Blueberry coffee cake meets super soft banana bread! So good!

Blueberry Oatmeal Crumble Bars — Fast, easy, no-mixer bars great for breakfast, snacks, or a healthy dessert! BIG crumbles and juicy berries are irresistible!

Post brought to you by Silk. The recipe, images, text, and opinions expressed are my own. Sign up for the Silk newsletter here.

posted in All Recipes, Bread, Rolls, Muffins & Breakfast, Muffins

There are two kinds of muffins. The first are the ones with nutritional value: bran muffins, “morning glory” muffins, muffins containing whole-wheat flour, bananas, applesauce, carrots, raisins, flaxseeds, etc. These are purposeful muffins. These muffins contain enough fiber, both soluble and moral, to power you through a day of meetings, deadlines, appointments and other unfortunate side effects of adulthood.

The other kind of muffins are made out of refined flour, sugar and butterfat. These muffins offer nothing but cheerful insouciance and the promise of a blood-sugar crash come mid-afternoon. Like cinnamon rolls dripping with powdered-sugar icing and buttermilk pancakes drenched in maple syrup, second-category muffins are dessert posing as brunch. They’re dangerous on days when you need the energy to actually get something done. But on happy Saturdays and Sundays when you have nothing planned besides doing the crossword, catching up on DVRed sitcoms, and maybe a little day-drinking, they are the perfect way to greet the morning.

Blueberry muffins are definitely second-category muffins. Don’t try to hide behind their fruit content; if you were really interested in a healthy breakfast, you would dump some blueberries into a bowl, not wrap them up in cake batter. Once you accept that blueberry muffins are not healthy, you can get around to the crucial business of making them as delicious as possible.

Step one is easy and obvious: Pack your batter with plenty of butter and sugar. Blueberry muffins should be sturdier and less cloying than cake, but nowhere near as crusty and bland as bread. Better to err on the side of cake, I always say.

Step two is crucial but often overlooked: Bolster your blueberries with plenty of citrus. The combination of blueberries and orange is as effortlessly enchanting as the sororal chemistry of the Stella sisters. At the very least, you need some orange zest in your batter. If you also use freshly squeezed juice for some of your liquid, your muffins will make your kitchen smell like an orange grove. (If you prefer slightly less orangey muffins, adjust the recipe below by using 1 1/4 cups sour cream and only 1/4 cup orange juice.)

5second/iStock/GettyImages

Blueberry lovers often enjoy their favorite fruit concealed in a baked batter with the result somewhat like a cupcake. Instead of the iced flat top of a cupcake the blueberry muffin puffs up and over the side. This forms the traditional “muffin top” characteristic of muffins in general. Blueberry muffins remain a favorite of many with assorted ultra-nutritious to high-calorie varieties available. From the basic blueberry muffin to gourmet blueberry muffins there seems to be endless options for anything from breakfast or a quick snack to a rich gooey after-dinner dessert.

History

It is hard to say how the blueberry muffin began, but one theory is by recipe adaptation. Europeans in their native countries used berries called bilberries in muffins, cakes and other baked goods. Upon arrival in North America however, they learned that bilberries were not available. Instead they found wild blueberries growing and plentiful. Native Americans already used these berries in their cooking. Some have concluded that European immigrants started using the wild blueberries in place of bilberries in their baking, including muffins.

Benefits

NightAndDayImages/E+/GettyImages

Blueberries offer health benefits. They contain vitamin C, high levels of disease-fighting antioxidants and fiber. In addition they have very little fat. Disadvantages may outweigh advantages when the blueberries are baked into batter that is made of high-fat ingredients, such as butter, milk and sugar. Instead boost the benefits of a blueberry muffin by choosing a variety that includes healthier ingredients. Suggestions include skim milk, nuts, bran or wheat flour.

Fun Fact

A group of children helped bring about a Minnesota law giving the blueberry muffin recognition. As part of a study of state foods in a social studies class, third-graders from Carlton, Minnesota’s South Terrace Elementary School suggested that the blueberry muffin should be the official state muffin. Acting on the initiative, the Minnesota legislature in 1988 so designated the blueberry muffin.

Baking

When baking homemade blueberry muffins, different blueberries work best with different batters. Fresh and frozen blueberries become crushed easily in heavy thick batters. For those, dried blueberries are the best choice. Lighter batters, for example, batters for mini-blueberry muffins, do well with fresh or frozen berries. When using frozen berries, add them to the batter while they are still frozen. Blueberries contain a pigment that causes them to bleed out their color. Therefore, add them last into the batter. A good rule of thumb for the blueberry-to-batter ratio is 1 lb. of blueberries for every 2 lbs of batter.

Warning

As scientists and bakers discover more about the benefits of blueberries, the demand for blueberry muffins continues to rise. Blueberry muffins are found in grocery stores and convenience shops nationwide. Consumers buy whole individually wrapped muffins and muffin mixes. In addition, blueberry muffins come in sizes from mini to jumbo. Be aware, however, that just because the packaging says blueberry does not mean they contain real blueberries. To be sure your product contains real blueberries, look for the blueberry real seal, which states in writing that the product is made with real blueberries.

These healthy blueberry muffins are made with whole wheat flour and oatmeal for added nutrition, but they still taste as good as the original recipe!

Just because you’re eating healthy doesn’t mean you have to give up your favorite baked goods! These oatmeal blueberry muffins are so delicious, yet more wholesome than their fat laden bakery counterparts.

All kids like muffins right?! Well, two of my girls do. My youngest is hit or miss. If there are chocolate chips involved she’ll consider it – and by consider it I mean she’ll pick the chocolate out and leave the rest behind. I’m pretty sure she survives primarily on air, with a few yogurt raisins thrown in for good measure. But these healthy blueberry muffins get a rave review from all three kids!

Muffins can be a great snack for kids – they’re portable, fun to eat and can be customized in so many ways. The only catch is that many muffin recipes are loaded with fat and sugar – no wonder kids love them, they’re like cupcakes without the frosting! That’s not what I want to be feeding my girls on a regular basis.

How do you make healthy blueberry muffins?

My friend shared this recipe for blueberry oatmeal muffins with me a few years ago and these muffins have been part of our snack rotation ever since. These healthy blueberry muffins are loaded with oats for nutrition and contain just a little bit of canola oil instead of heaps of butter. Many readers have told me that they’ve also used coconut oil in this recipe with great success.

I made these muffins even healthier by adding whole wheat flour into the mix. I use white whole wheat flour in my recipes, it creates baked goods with a lighter texture than standard whole wheat flour. You can use fresh or frozen berries, I often use a mixture of blueberries and cherries.

These muffins have a heartier texture than a typical blueberry muffin because of all the oats. Do my picky eaters notice or care? Nope, the twins gave these a thumbs up! One of my the twins typically won’t eat oatmeal OR blueberries so her approval was quite a victory in my book.

The coarse sugar on top is optional but it adds a bit of crunch and sparkle. I’ve also sprinkled cinnamon sugar over the tops with great results.

These healthy blueberry muffins are perfect for when you want a more wholesome snack without all the guilt!

Still hungry? Follow Dinner at the Zoo on Facebook, Twitter, Instagram and Pinterest for more great recipe ideas!

More breakfast recipes you’ll love

  • Baked Oatmeal Cups
  • Ham and Egg Cups
  • Breakfast Egg Muffins
  • Oatmeal Waffles
  • Breakfast Sundaes

Healthy Blueberry Muffins Video

Pin 4.44 from 41 votes

Healthy Blueberry Muffins

These healthy blueberry muffins are made with whole wheat flour and oatmeal for added nutrition, but they still taste as good as the original version! Course Breakfast, Snack Cuisine American Keyword blueberry oatmeal muffins, healthy blueberry muffins Prep Time 10 minutes Cook Time 20 minutes Total Time 30 minutes Servings 12 Calories 137kcal Author Sara Welch

  • cooking spray
  • 1/2 cup whole wheat flour (I prefer white whole wheat flour)
  • 1/2 cup all purpose flour
  • 1 1/2 cups oatmeal (quick or rolled oats)
  • 1/2 cup granulated sugar
  • 1/4 teaspoon kosher salt
  • 1 tablespoon baking powder
  • 1 cup milk (I use 1%)
  • 1 egg
  • 2 tablespoons canola oil
  • 2 teaspoons vanilla extract
  • 1 cup of blueberries fresh or frozen
  • 2 tablespoons coarse sugar (optional)

  • Preheat oven to 400 degrees.
  • Spray muffin tin with cooking spray.
  • Combine all dry ingredients in a large bowl.
  • In a separate bowl whisk together the milk, egg, oil and vanilla.
  • Add the wet ingredients to the dry ingredients. Stir just until all of the ingredients are combined.
  • Gently fold in the blueberries.
  • Divide the batter evenly between the 12 muffin cups.
  • Sprinkle the tops of the muffins with the coarse sugar.
  • Bake for approximately 20 minutes until muffins are lightly browned and a toothpick comes out clean.

Make Ahead: The batter can be made up to a day in advance. Follow the instructions through step 5. When you’re ready to bake the muffins, add the blueberries and proceed with the rest of the recipe. Freeze It: The muffins can be frozen for up to 2 months. I freeze them in a resealable bag. When you’re ready to eat them, you can thaw them at room temperature for 30 minutes or microwave them straight from the freezer for about 20 seconds. Little Helpers: This is a great recipe for getting your kids involved in the kitchen. My girls love doing all of the measuring, pouring and stirring for this recipe. They also love sprinkling the tops of the muffins with the sugar.

Nutrition

Calories: 137kcal | Carbohydrates: 22g | Protein: 3g | Fat: 4g | Cholesterol: 15mg | Sodium: 64mg | Potassium: 186mg | Fiber: 1g | Sugar: 10g | Vitamin A: 60IU | Vitamin C: 1.2mg | Calcium: 73mg | Iron: 0.9mg

Blueberry muffins can contain daily sugar allowance, campaigners warn

You may think that grabbing a blueberry muffin with your morning coffee rather than a croissant is a healthy choice, but this is not necessarily the case.

Campaigners are now warning the public about the hidden sugar content in blueberry muffins, with leading brands containing up to 10 teaspoons of sugar, which is more than in a can of Coke.

In the UK, the government recommends adults consume no more than 30g of free sugars, equivalent to about seven sugar cubes, a day.

Download the new Independent Premium app

Sharing the full story, not just the headlines

New analysis by Action on Sugar and the Obesity Health Alliance (OHA) reveals quite how high in sugar many blueberry muffins available on the high street are, however they also found a huge variation in content, portion size and lack of nutrition labelling.

The two groups have come together to call on the Government to reduce the sugar content in blueberry muffins, in line with plans to cut sugar in common products by 20 per cent by 2020.

The researchers assessed 28 different muffins available in supermarkets and train station food outlets, including AMT Coffee, Camden Food Co., Delice de France, Patisserie Valerie, Pumpkin, Ritazza and Upper Crust.

A huge 61 per cent of muffins were found to contain over six teaspoons of sugar, which is the maximum a child aged seven to 10 should consume in one day, according to the NHS.

It’s also worth noting that train station muffins on average were 32 per cent larger and contained 19 per cent more sugar per portion than those bought in supermarkets.

Here are the worst offenders:

  • Costa – 122g portion size – 10 teaspoons of sugar per muffin
  • McDonald’s – portion size not stated – eight teaspoons
  • Pret A Manger – 124g – eight teaspoons
  • Caffe Nero – 115g – seven teaspoons
  • Tesco – 82g – seven teaspoons

On the lower end of the scale, however, was Marks and Spencer, whose blueberry muffins contain just three teaspoons each.

The least sugary muffins:

  • M&S – 65g portion size – three teaspoons of sugar per muffin
  • Co-op – 64g – four teaspoons
  • Holly Lane (Aldi) – 75g – five teaspoons
  • Asda – portion size not stated – five teaspoons
  • Pumpkin – 92g – five teaspoons

The report warns that eating too much sugar is a key driver in the UK’s obesity epidemic, adding that children are consuming nearly three times more than the five per cent maximum recommended level in school-aged children.

And with around 18 per cent of the food we consume being eaten away from home, it’s important people know what they’re picking up from supermarkets and station cafes to eat on the go.

Caroline Cerny, Obesity Health Alliance Lead, said: “We may think grabbing a blueberry muffin is a reasonably healthy option for a snack on the go compared to other cakes or a chocolate bar – yet the figures suggest otherwise.

“There is huge variation in both the size of muffins and the sugar content; and with limited nutrition labelling it’s all too easy to eat a huge amount of sugar in just one serving.

“Some of the muffins on sale have twice as much sugar than others. This shows that it is possible for the industry to significantly reduce sugar even in their most sugary products to help us all make healthier choices. The industry must step up to the plate and take responsibility for making the food they produce healthier.”

The researchers point out that products such as blueberry muffins should be better labelled to reveal the nutritional information. They are calling for all manufacturers and retailers to use a traffic light labelling display on products at the point of sale.

Registered Nutritionist Kawther Hashem from Action on Sugar, said: “During the Easter holidays, if families are travelling through these busy stations and were to buy blueberry muffins from one of the outlets available, those kids would likely be consuming almost their entire recommended limit of sugar that day, if not more.

“And worryingly, it’s very difficult to know exactly what’s in these products as there is often no clear nutrition information at the point of sale.

“This analysis shows just how difficult it can be for consumers to make informed choices when it comes to buying food on the go. It is time all out of home outlets are made to be transparent about the nutrition content of their products by making nutrition labelling available to consumers at the point of sale.”