⏱ 35 min total

Maple Walnut Protein Muffin

Name: Maple Walnut Protein Muffin
Prep time: 10 min
Cook time: 25 min
Total time: 35 min
Yield: 1 serving
Ingredients: ¼ large Egg white; ¼ tbsp Butter; 0.02 cup Maple syrup; ¹⁄₁₆ cup 2% milk; ¹⁄₁₆ cup Whole wheat flour; 0.02 cup Wheat germ; 0.02 cup Oat bran; ³⁄₁₆ tsp Baking powder; ¹⁄₁₆ tsp Baking soda; 15 grams Whey protein powder; ¹⁄₁₆ cup, chopped English walnuts

Per 1 serving · 59 g · 11 ingredients

Calories

175

9%
of a 2,000 cal day

Protein
16g
34% of calories
Carbs
14g
30% of calories
Fat
7.3g
36% of calories

Portion

✓ Protein-dense

At a glance

One serving of Maple Walnut Protein Muffin (59 g) has 175 calories, with 16 g of protein, 14 g of carbohydrates and 7.3 g of fat. Most of its energy comes from fat (36% of calories). It is high in protein (31% DV), phosphorus (20% DV) and manganese (43% DV).

Per 100 g

297cal

medium energy density

Protein per 100 cal

8.9g

Net carbs

12g

carbs minus fiber

Fiber

1.5g

4.8 g sugar

High in

20%+ of the daily value

Protein31%
Phosphorus20%
Manganese43%

Good source of

10–19% of the daily value

Thiamine10%
Riboflavin (B2)13%
Calcium12%
Iron18%
Copper13%
Selenium15%

Watch

20%+ of the daily value

Nothing notable

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 10 minCook 25 min

1
Preheat the oven to 350°F.
2
In a large mixing bowl, combine the egg whites, butter, maple syrup, and skim milk, mixing well. In a separate bowl, mix the flour, wheat germ, oat bran, protein powder, baking powder, and baking soda. Combine the dry and wet ingredients, stirring only until the dry ingredients are moistened. Gently fold in the walnuts.
3
Lightly coat a nonstick muffin pan with cooking spray. Fill each cup 3/4 full with the mixture. Bake for 20-25 minutes, or until toasty brown and a toothpick inserted into the center comes out clean. Allow to cool for a few minutes before removing from the pan.

Vitamins & minerals

Amounts for 1 serving (59 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	30 μg	3%
Vitamin C	0.1 mg	0%
Vitamin D	0.2 μg	1%
Vitamin E	0.2 mg	1%
Vitamin K	1 μg	1%
Thiamine	0.1 mg	10%
Riboflavin (B2)	0.2 mg	13%
Niacin	1 mg	3%
Vitamin B6	0.1 mg	6%
Folate (B9)	16 μg	4%
Vitamin B12	0.1 μg	3%
Pantothenic acid	0.2 mg	4%
Choline	7 mg	1%

Minerals

Nutrient	Amount	% Daily Value
Calcium	115 mg	12%
Iron	1 mg	18%
Potassium	199 mg	4%
Magnesium	29 mg	7%
Phosphorus	138 mg	20%
Zinc	1 mg	7%
Copper	0.1 mg	13%
Manganese	1 mg	43%
Selenium	8 μg	15%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.2 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	0 μg	—
Arginine	0.3 g	—
Aspartic acid	0.3 g	—
Beta carotene	7 μg	—
Caffeine	0 mg	—
Cystine	0.1 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	0.4 μg	—
Fructose	0 g	—
Galactose	0 g	—
Glucose	0.1 g	—
Glutamic acid	1 g	—
Glycine	0.2 g	—
Histidine	0.1 g	—
Hydroxyproline	0 g	—
Isoleucine	0.2 g	—
Lactose	1 g	—
Leucine	0.3 g	—
Lycopene	0 μg	—
Lysine	0.2 g	—
Maltose	0 g	—
Methionine	0.1 g	—
Monounsaturated fats	1 g	—
Phenylalanine	0.2 g	—
Polyunsaturated fats	3 g	—
Proline	0.3 g	—
Retinol	29 μg	—
Serine	0.2 g	—
Starch	3 g	—
Sucrose	4 g	—
Theobromine	0 mg	—
Threonine	0.1 g	—
Total omega 3	0.5 g	—
Total omega 6	2 g	—
Tryptophan	0 g	—
Tyrosine	0.1 g	—
Valine	0.2 g	—
Vitamin D2	0 μg	—
Vitamin D3	0.2 μg	—

Burning 175 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

33min
Walking (3.5 mph)
21min
Cycling (moderate)
15min
Running (6 mph)
25min
Swimming laps

Common questions

How many calories are in Maple Walnut Protein Muffin?

One serving of Maple Walnut Protein Muffin (1 serving) has 175 calories, which works out to 297 calories per 100 g. That is about 8.8% of a 2,000-calorie day.

Is Maple Walnut Protein Muffin high in protein?

Yes. It has 16 g of protein per serving, and 34% of its calories come from protein (8.9 g of protein per 100 calories).

Is Maple Walnut Protein Muffin keto-friendly?

It is hard to fit into a strict keto diet. One serving has 12 g of net carbs and 30% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Maple Walnut Protein Muffin?

153 mg per serving.

How much sugar is in Maple Walnut Protein Muffin?

4.8 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (59 g)

Calories175

% Daily Value*

Total fat 7.3g	9%
Saturated fat 2.3g	12%
Trans fat 0.1g
Cholesterol 9.9mg	3%
Sodium 153mg	7%
Total carbohydrate 14g	5%
Dietary fiber 1.5g	5%
Total sugars 4.8g
Protein 16g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

More recipes

View all