⏱ 7 min totalKeto Mug English Muffins
Per 1 serving · 105 g · 5 ingredients
of a 2,000 cal day
- Protein16g18% of calories
- Carbs6.6g7% of calories
- Fat30g74% of calories
- ✓ Keto-friendly
At a glance
One serving of Keto Mug English Muffins (105 g) has 353 calories, with 16 g of protein, 6.6 g of carbohydrates and 30 g of fat. Most of its energy comes from fat (74% of calories). It is high in protein (32% DV), riboflavin (b2) (22% DV) and Vitamin B12 (23% DV). Keep an eye on saturated fat and cholesterol, which provide 43% and 66% of the daily value.
High in
20%+ of the daily value
- Protein32%
- Riboflavin (B2)22%
- Vitamin B1223%
- Choline24%
- Calcium34%
- Phosphorus30%
Good source of
10–19% of the daily value
- Dietary fiber11%
- Vitamin A19%
- Pantothenic acid16%
- Iron19%
- Zinc10%
Watch
20%+ of the daily value
- Saturated fat43%
- Cholesterol66%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
- 🥄¼ cup Almond flour
1 medium Egg
½ tsp Baking powder
2 tbsp, shredded Cheddar cheese
1 tbsp Heavy whipping cream
Directions
- 1
In a small bowl, whisk together the almond flour, egg, baking powder, shredded cheddar, and heavy cream until smooth.
- 2
Lightly grease a microwave-safe mug, then scrape in the batter and smooth the top.
- 3
Microwave on high for about 90 seconds, or until the muffin has risen and the center is just set.
- 4
Let stand 30–60 seconds, then invert onto a plate to release.
- 5
Slice horizontally to create two English muffin–style halves; toast if desired.
Vitamins & minerals
Amounts for 1 serving (105 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 169 μg | 19% |
| Vitamin C | 0.1 mg | 0% |
| Vitamin D | 1 μg | 7% |
| Vitamin E | 1 mg | 5% |
| Vitamin K | 1 μg | 1% |
| Thiamine | 0 mg | 2% |
| Riboflavin (B2) | 0.3 mg | 22% |
| Niacin | 0.1 mg | 0% |
| Vitamin B6 | 0.1 mg | 6% |
| Folate (B9) | 25 μg | 6% |
| Vitamin B12 | 1 μg | 23% |
| Pantothenic acid | 1 mg | 16% |
| Choline | 134 mg | 24% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 344 mg | 34% |
| Iron | 2 mg | 19% |
| Potassium | 83 mg | 2% |
| Magnesium | 11 mg | 3% |
| Phosphorus | 213 mg | 30% |
| Zinc | 1 mg | 10% |
| Copper | 0 mg | 5% |
| Manganese | 0 mg | 1% |
| Selenium | 18 μg | 32% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.4 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 0.4 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 23 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 6 μg | — |
| Fructose | 0 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.3 g | — |
| Histidine | 0.2 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.5 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.3 g | — |
| Monounsaturated fats | 4 g | — |
| Phenylalanine | 0.5 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 1 g | — |
| Retinol | 167 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.4 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.4 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 1 μg | — |
Burning 353 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 67minWalking (3.5 mph)
- 42minCycling (moderate)
- 29minRunning (6 mph)
- 50minSwimming laps
Common questions
How many calories are in Keto Mug English Muffins?
One serving of Keto Mug English Muffins (1 serving) has 353 calories, which works out to 335 calories per 100 g. That is about 18% of a 2,000-calorie day.
Are Keto Mug English Muffins high in protein?
It provides a solid 16 g of protein per serving (32% of the 50 g daily value), but protein supplies only 18% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Are Keto Mug English Muffins keto-friendly?
It can fit a ketogenic diet: 4 g of net carbs per serving, with carbs making up 7% of calories.
How much sodium is in Keto Mug English Muffins?
402 mg per serving.
How much sugar is in Keto Mug English Muffins?
1.6 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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